60:00 airdyne @Z1, off every 10:00 for 1 rope climb + 3 wall walks + :30 sorensen hold
complete
Hold the vision, Trust the process Program design by Stephen Flamm
Monday, December 15, 2014
12/14/2014
10 sets:
150m run @90% aerobic
:40 rest
+
AMRAP in 10:00
1 rope climb
Farmers walk to opposite wall, 70/hand
3 strict handstand push ups
Farmers walk back to rope
+
15 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%
complete
+
5 rounds + 1 Farmers walk
+
complete
Solid day. I really enjoy Sundays. Running felt good today, the first few sets were a little slower than usual, I think I was still getting warm but the pace was good overall.
I really enjoyed the AMRAP, rope climbs are getting much better! Strict handstand push ups are effing hard man. I was getting a bit frustrated on these. I did 2/1 the first two rounds then they were all singles. Strict HSPU are so frustrating because you have to rest until you know you can do another one. It's not like burpees or box jumps where you can just keep plugging away because you know you'll never fail a rep. On strict handstand push ups (and kipping as well) you HAVE to rest. I don't like that. But these are different and I enjoy doing new things in my training. Also, I need to be able to do these if they show up in a competition. So, keep them coming because I want to get better at these. Transitions were fast between movements and breathing was very good on this.
Airdyne was solid as usual. I am really enjoying the format of my Sunday workouts.
150m run @90% aerobic
:40 rest
+
AMRAP in 10:00
1 rope climb
Farmers walk to opposite wall, 70/hand
3 strict handstand push ups
Farmers walk back to rope
+
15 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%
complete
+
5 rounds + 1 Farmers walk
+
complete
Solid day. I really enjoy Sundays. Running felt good today, the first few sets were a little slower than usual, I think I was still getting warm but the pace was good overall.
I really enjoyed the AMRAP, rope climbs are getting much better! Strict handstand push ups are effing hard man. I was getting a bit frustrated on these. I did 2/1 the first two rounds then they were all singles. Strict HSPU are so frustrating because you have to rest until you know you can do another one. It's not like burpees or box jumps where you can just keep plugging away because you know you'll never fail a rep. On strict handstand push ups (and kipping as well) you HAVE to rest. I don't like that. But these are different and I enjoy doing new things in my training. Also, I need to be able to do these if they show up in a competition. So, keep them coming because I want to get better at these. Transitions were fast between movements and breathing was very good on this.
Airdyne was solid as usual. I am really enjoying the format of my Sunday workouts.
12/13/2014
Opex Winter Challenge
A. Establish a max load in the following complex, unlimited attempts:
12 deadlifts
9 hang power cleans
6 shoulder to overhead
B. For time:
1-2-3-4-5-6-7-8-9-10 unbroken CTB pull ups
10:00 time cap
C. For time:
40 back squats (75/45)
40 row calories
30 front squats
30 row calories
20 overhead squats
20 row calories
AM session (did this after the winter challenge)
5-7 rounds @ easy pace
:60 airdyne
20m/side 1-arm Farmers walk, 70
:60 row
3/side KB windmill
:60 FLR on ground
Opex Winter Challenge
A. 125 (started at 145 and failed with 2 STO to go)
B. 4:40
C. 11:47
AM
5 rounds complete
Fun morning in the gym. The first workout did not go as I expected. Originally I was going to go for 155 on the complex (ARE YOU INSANE) but the more I heard people talking about it, the less confident I became. I decided to start at 145. It felt horrible. I made it through the deadlifts pretty easily but the hang cleans got very rough. By the time I had to do shoulder to overhead, my grip was just so fatigued I was barely able to squeak out 4 shoulder to overhead before I had to drop the bar. Every jerk was shaky and the return to the shoulders felt like 1000 pounds. I have never felt like that on a jerk before, my arms had nothing left and they were extremely wobbly. It was the weirdest feeling, I felt like I was losing control of my arms. I had to drop the bar with two reps to go. DAMMIT. There's no way I would have been able to get it overhead 2 more times. I was pretty disappointed. I took 20 pounds off and went again. This time I made it through the whole complex but it was still pretty difficult because my grip was still very fatigued from the first attempt. Looking back, I wish I would have started at 135 and just done it once.
The CTB pull ups went better than I expected. Going into this I was pretty nervous because my grip and forearms were blown up from the complex. I knocked out sets 1-5 pretty quickly, they were all kipping CTB. I switched to butterfly for sets 6-10 because it was faster and I didn't have to hang on to the bar as long. I made sure I was resting long enough between sets so I wouldn't fail any pull ups. I probably could have gone a little faster, but not by much. It was fun doing this with Michael, we pushed each other on the rest and it was nice to do this with a buddy. I thought my time was relatively solid on this, although I think I could have smashed this if I went in completely fresh with no prior grip fatigue.
I actually really enjoyed the last workout. I took the back squats at a steady pace and tried to push it on the rows. I sped up on the front squats but my legs were burning at this point. The only hard part was the overhead squats, my lower back was really tired and the last 5 reps were pretty shaky. My breathing was great on this and I thought I kept transitions relatively short between movements. I was able to really kick it up on the last row and finish under 12:00.
Overall, this was a really fun day. I wish I had done a bit better on the complex, but that's the tough part about complexes, you really just don't know where you will end up. I'm extremely happy with how much my CTB pull ups are improving and also very pleased with my breathing. It was really awesome getting to do these workouts with Duprie, Old Man McCarty, Michael, and Brandie. It's cool getting to work out with the gang every now and then.
A. Establish a max load in the following complex, unlimited attempts:
12 deadlifts
9 hang power cleans
6 shoulder to overhead
B. For time:
1-2-3-4-5-6-7-8-9-10 unbroken CTB pull ups
10:00 time cap
C. For time:
40 back squats (75/45)
40 row calories
30 front squats
30 row calories
20 overhead squats
20 row calories
AM session (did this after the winter challenge)
5-7 rounds @ easy pace
:60 airdyne
20m/side 1-arm Farmers walk, 70
:60 row
3/side KB windmill
:60 FLR on ground
Opex Winter Challenge
A. 125 (started at 145 and failed with 2 STO to go)
B. 4:40
C. 11:47
AM
5 rounds complete
Fun morning in the gym. The first workout did not go as I expected. Originally I was going to go for 155 on the complex (ARE YOU INSANE) but the more I heard people talking about it, the less confident I became. I decided to start at 145. It felt horrible. I made it through the deadlifts pretty easily but the hang cleans got very rough. By the time I had to do shoulder to overhead, my grip was just so fatigued I was barely able to squeak out 4 shoulder to overhead before I had to drop the bar. Every jerk was shaky and the return to the shoulders felt like 1000 pounds. I have never felt like that on a jerk before, my arms had nothing left and they were extremely wobbly. It was the weirdest feeling, I felt like I was losing control of my arms. I had to drop the bar with two reps to go. DAMMIT. There's no way I would have been able to get it overhead 2 more times. I was pretty disappointed. I took 20 pounds off and went again. This time I made it through the whole complex but it was still pretty difficult because my grip was still very fatigued from the first attempt. Looking back, I wish I would have started at 135 and just done it once.
The CTB pull ups went better than I expected. Going into this I was pretty nervous because my grip and forearms were blown up from the complex. I knocked out sets 1-5 pretty quickly, they were all kipping CTB. I switched to butterfly for sets 6-10 because it was faster and I didn't have to hang on to the bar as long. I made sure I was resting long enough between sets so I wouldn't fail any pull ups. I probably could have gone a little faster, but not by much. It was fun doing this with Michael, we pushed each other on the rest and it was nice to do this with a buddy. I thought my time was relatively solid on this, although I think I could have smashed this if I went in completely fresh with no prior grip fatigue.
I actually really enjoyed the last workout. I took the back squats at a steady pace and tried to push it on the rows. I sped up on the front squats but my legs were burning at this point. The only hard part was the overhead squats, my lower back was really tired and the last 5 reps were pretty shaky. My breathing was great on this and I thought I kept transitions relatively short between movements. I was able to really kick it up on the last row and finish under 12:00.
Overall, this was a really fun day. I wish I had done a bit better on the complex, but that's the tough part about complexes, you really just don't know where you will end up. I'm extremely happy with how much my CTB pull ups are improving and also very pleased with my breathing. It was really awesome getting to do these workouts with Duprie, Old Man McCarty, Michael, and Brandie. It's cool getting to work out with the gang every now and then.
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