Cosmo's Experimentation Log

[Cosmo Mazza]

Trying to figure out some "hybrid" programming with the intention to add some skating endurance and overall strength simultaneously.

Played around last week:

Squat, Press, Deadlift

Squat: 225 x 2 x 2; 245 x 2 x 4; 245 x 3 x 3 (21 total reps)
Press: 115 x 3 x 5; 125 x 3 x 2 (21 total reps)
Deadlift: 275 x 7 (grip) + 3 more

Jumped rope for a while between squat rounds

Finsished with 20 clap push-ups, 30s jump rope, and 20 more clap push-ups, then 5 each side lying windshield wipers

[Cosmo Mazza]

The model for the summer will roughly be:

Mon: Oly lift + Compound (with or without plyos mixed in), Metcon (prefer heavy)

Tuesday: MMA (maybe 2nd workout with spints/bodyeight)

Wednesday: Hockey

Thursday: MMA (maybe 2nd workout with spints/bodyeight)

Friday: Oly lift + Compound (with or w/out plyos, or speed sets), Metcon (prefer heavy)

Sat: Rest or wildcard

Sun: Rest

Monday June 20th

Muscle Snatch
95 lbs x 2 x 2 reps
115 x 2 x 2 reps
125 x 2 reps

O'head Squat
95 x 3 x 5 reps
115 x 2 x 5 reps (got good lockout and felt best at end)

Pull-ups
45 lbs x 2 x 5 reps

Mini Tabata (4 each: push up, squat, bike (level 10))
PU: 36, 36, 25, 20
Sq: 18, 16, 15, 15
Cycle 4 x 100+ RPMs

[Cosmo Mazza]

MMA - rolled easy with guard work
hockey - short fast paced shifts
MMA - takedowns

[Cosmo Mazza]

Added handstand practice to warm-up (against wall)...45s...took a while to recover.

Clean from floor
135 x 2
155 x 2
165 x 2

Hang Squat Clean
165 x 2
175 x 2 x 2 reps

Front Squat (30 seconds jump-rope and 5 24" box jumps after each)
185 x 2 x 5 reps
205 x 2 x 5 reps (go for 205 across next time)

Metcon:
3 rounds:
5 jump squats with 45# bar
5 pull-ups with 45#
5 dips with 45#
20 seconds hard on the bike (level 11, 100+ RPM)

took a long time (12+ minutes) because too many people standing around hogging dip station.

[Garrett Smith]

Cosmo,
Make sure not to take your gymnastics holds too close to failure, then they will take a long time to recover from. Also, when training balance-centric gymnastics activities, doing more sets will make your balance benefits more pronounced than simply gutting it out to stay up longer.

Hope you don't mind my posting in your journal...

[Cosmo Mazza]

Wow, I'm psyched for the help...and that's a big help...I was trying to go to failure and it wiped me for a few minutes. I do the same on paralletes so now I will change all around...my balance needs help.

Today I worked out with my son (12 yo) to help him (and me) with hockey off season training.

warmed-up with agility ladder races.

We did 2 rounds (2 minutes rest between each round) of: 30 second intervals (no rest between exercises) of the following:
push-up
air squat
pull-up (him ring reverse row)
forward lunge
sit-up exchanging 8# mb at top (2 in a row = 1 minute)
backward lunge
ring dip (him seated dip)
jumping split squat

Then shuttle sprints in garage (each up and back lap is ~ 15 yds, 15 sec rest between):
4 laps
3.5
3
2.5
2
1.5
1

Then he did 45 second sprints on rower x 2 and I did snatch balance x 2 x 5 reps.

Fun!

[Cosmo Mazza]

Warm-up

Ring pull throughs, L pulls, parallette planche, push-ups, sit-ups

Hang Power Snatch
65x5
65x5
75x5
75x5
95x5

Hang Power Clean
135x5
155x5
165x5

Split Jerk (power clean from floor then 3 jerks)
155x3x 3reps

Press (same as jerk)
135x3x3 reps

Speed Sets of Clean Pulls (DL with a jump shrug @ top)
235 x 1 every 30 seconds for 15 total

205 power clean for fun, felt easy after the pulls

Metcon:

2 rounds of:
5 reps: sandbag clean, sit-out like end of TGU, bridge bag over, pull it back on top and TGU (tight to body)
30 seconds row
8:30

Then 30 seconds HS hold with shrug emphasis

[Cosmo Mazza]

Experimenting with IF, planning to fast most days for 15-18 hours. (Day 2)

W/U with HS practice focused on the shrug and keeping straight

Tall cleans- need work tended to drop and inch or so before the shrug

95 x 2 x 3 reps
115 x 3 reps
135 x 3 reps

Speed squats
135 x 11 x 2 reps on the minute

OHS practice with 95#...did a few but didn't feel solid

Metcon:
Row - 200M sprint/100M paddle x 5 (started with 100m paddle)

1600M in 6:42

First couple rounds kept pace in the low 1:40s on the sprint but slipped into the 1:50s on the last 3.

[Cosmo Mazza]

W/U with agility ladder drills with Brett (12)

3 x circuit below with Brett (me with 20# vest), 30 seconds each, 30 seconds between complete circuits

Scissor jumps
sit-ups (with medicine ball)
mountain climber
clap (or as explosive as possible) push-ups
burpee
pull-ups
lateral lunges
lying twist

Cooled down with (no vest) 10 ring dips, 20 consecutive pull-ups, 5 dips and Lsit hold for a few seconds.

Then some stretch and dowel shoulder dislocates. Working to lock-out tris and shoulders.

[Cosmo Mazza]

Ring and HS w/u

Snatch balance (little dip to get started)
65, 75, 95, 105 x 3 reps (vg lock-outs, solid)
115 x 2 (solid and fell out of # 3)

Push Jerk
155 x 3 x 4 reps
155 x 5 reps
165 x 5 reps

Deadlift
285 x 10

Metcon (with Brett)

Run the straights x 4 laps