Hold the vision, Trust the process Program design by Stephen Flamm
Monday, September 2, 2013
Sunday, September 1, 2013
9/1/2013
3 sets NOT for time:
10-12 CTB pull-ups
:30-:60 L-sit
20-30 shoulder taps from top of wall walk
+
2 sets for time:
8 muscle-ups
15 snatches, 95
20 toes-to-bars
25 handstand push-ups
30 wall ball shots, 20
35 kettlebell swings, 53
40 double-unders
8:00 rest
complete
+
21:37
8:00 rest
26:30
Wow. Today was.....hard. Going into this workout, I wasn't sure how well I was going to do. My main concern was the muscle ups, considering my non false grip MUs have been hit or miss lately. I was afraid that I would be stuck on the rings failing a bunch of reps. I was pretty nervous before we started because I just wanted to get through everything. It actually went a lot better than I thought it would. I got all the muscle ups and they felt great, I was so happy about that! The snatches were good, I broke them up into singles but none of them felt heavy. Toes to bar were interesting...I had to break them up into sets of 5 the first round and sets of 4 the second round because I could feel my hands ripping so I had to come off the bar sooner than I would have liked. The handstand push ups were pretty tough...I have definitely gotten worse at those for sure. By the time I got to those, my arms and shoulders were already shot from the muscle ups and snatches. I basically had to do those 5 at a time until the last few were in sets of 2s and 3s. Ugh. They actually felt better the second time around, as did the wall balls. I wasn't sure how those were going to go because I have never used a 20# ball to do wall balls but it actually wasn't terrible. I have been doing so many WB lately I am basically numb to them at this point. They felt a lot easier the second time around. The KB swings sucked, it took me a lot longer to do them the second time. It was one of those workouts where during the first round I wasn't sure if I was going to be able to make it through a second round of everything. I just wanted to get all the muscle ups and get everything done. I am really happy with how I did, I got all the muscle ups, no fails, and I'm just proud I finished this workout and was able to push through. It was fun getting to work out with the invictus people too, it felt like we were all in it as a group and pushing each other. Really happy with how this went today.
10-12 CTB pull-ups
:30-:60 L-sit
20-30 shoulder taps from top of wall walk
+
2 sets for time:
8 muscle-ups
15 snatches, 95
20 toes-to-bars
25 handstand push-ups
30 wall ball shots, 20
35 kettlebell swings, 53
40 double-unders
8:00 rest
complete
+
21:37
8:00 rest
26:30
Wow. Today was.....hard. Going into this workout, I wasn't sure how well I was going to do. My main concern was the muscle ups, considering my non false grip MUs have been hit or miss lately. I was afraid that I would be stuck on the rings failing a bunch of reps. I was pretty nervous before we started because I just wanted to get through everything. It actually went a lot better than I thought it would. I got all the muscle ups and they felt great, I was so happy about that! The snatches were good, I broke them up into singles but none of them felt heavy. Toes to bar were interesting...I had to break them up into sets of 5 the first round and sets of 4 the second round because I could feel my hands ripping so I had to come off the bar sooner than I would have liked. The handstand push ups were pretty tough...I have definitely gotten worse at those for sure. By the time I got to those, my arms and shoulders were already shot from the muscle ups and snatches. I basically had to do those 5 at a time until the last few were in sets of 2s and 3s. Ugh. They actually felt better the second time around, as did the wall balls. I wasn't sure how those were going to go because I have never used a 20# ball to do wall balls but it actually wasn't terrible. I have been doing so many WB lately I am basically numb to them at this point. They felt a lot easier the second time around. The KB swings sucked, it took me a lot longer to do them the second time. It was one of those workouts where during the first round I wasn't sure if I was going to be able to make it through a second round of everything. I just wanted to get all the muscle ups and get everything done. I am really happy with how I did, I got all the muscle ups, no fails, and I'm just proud I finished this workout and was able to push through. It was fun getting to work out with the invictus people too, it felt like we were all in it as a group and pushing each other. Really happy with how this went today.
Saturday, August 31, 2013
8/31/2013
A. Squat snatch, build to a max
B. Clean & jerk, 12 x 1 @ 155; begin a set every :60
+
AMRAP in 10:00:
200m run
1 rope climb
25m Farmer's walk, 70/hand
A. 130
B. complete
+
4 rounds
Snatches felt awful today. As soon as I started warming up I had a feeling it was going to be an off day. For the first few reps I kept landing on my toes, then as the weight got heavier I kept catching it too high instead of a full squat. It was very frustrating, especially since my snatches have gotten so much better over the past few weeks. Everything just felt off today. I was hoping to hit 140 today but I had to stop at 130, it just wasn't happening. The clean and jerks felt really good, I was really happy with how those went. The AMRAP went well but I forgot to put on long socks for the rope climbs so now I have a giant red mark on my leg from the rope. Oops.
B. Clean & jerk, 12 x 1 @ 155; begin a set every :60
+
AMRAP in 10:00:
200m run
1 rope climb
25m Farmer's walk, 70/hand
A. 130
B. complete
+
4 rounds
Snatches felt awful today. As soon as I started warming up I had a feeling it was going to be an off day. For the first few reps I kept landing on my toes, then as the weight got heavier I kept catching it too high instead of a full squat. It was very frustrating, especially since my snatches have gotten so much better over the past few weeks. Everything just felt off today. I was hoping to hit 140 today but I had to stop at 130, it just wasn't happening. The clean and jerks felt really good, I was really happy with how those went. The AMRAP went well but I forgot to put on long socks for the rope climbs so now I have a giant red mark on my leg from the rope. Oops.
Thursday, August 29, 2013
8/29/2013
AM:
30 min airdyne @ z1
PM:
A. Shoulder press, 3 x 7-9; 2:00 rest
B. Weighted pull-up, build to a 2RM
+
AMRAP in 5:00:
5 burpees to target
10 pull-ups
+
3 rounds of:
:30 L side plank
:30 R side plank
:30 hollow rocks
:30 hip extensions
2:00 rest
AM:
complete
PM: A. 65-75-85(5)
B. 45#
+
2 pull ups short of 6 rounds
+
complete
30 min airdyne @ z1
PM:
A. Shoulder press, 3 x 7-9; 2:00 rest
B. Weighted pull-up, build to a 2RM
+
AMRAP in 5:00:
5 burpees to target
10 pull-ups
+
3 rounds of:
:30 L side plank
:30 R side plank
:30 hollow rocks
:30 hip extensions
2:00 rest
AM:
complete
PM: A. 65-75-85(5)
B. 45#
+
2 pull ups short of 6 rounds
+
complete
Wednesday, August 28, 2013
8/28/2013
Every 4:00 for 2 sets:
5 touch-and-go power snatches, 75
5 burpees, as fast as possible
:10 AirDyne @ 100%
+
Every 5:00 for 2 sets:
10 kettlebell swings, 53 overhead
:20 prowler sprint, moderate load that allows foot turnover
+
Every 6:00 for 2 sets:
:40 row @ 100%
complete
+
complete with 90# on prowler
+
complete, 225 meters/223 meters
5 touch-and-go power snatches, 75
5 burpees, as fast as possible
:10 AirDyne @ 100%
+
Every 5:00 for 2 sets:
10 kettlebell swings, 53 overhead
:20 prowler sprint, moderate load that allows foot turnover
+
Every 6:00 for 2 sets:
:40 row @ 100%
complete
+
complete with 90# on prowler
+
complete, 225 meters/223 meters
8/27/2013
A. Front squat clusters, 3 x 2.2.2; :30 between doubles, 3:00 rest
+
For completed reps:
1 muscle-up attempt every :30 for 5:00
5:00 rest
1 muscle-up attempt every :30 for 5:00
+
AMRAP in 6:00:
3 hang squat cleans, 135
6 CTB pull-ups
A. complete @165
+
8/10 (+3 from last week)
5:00
4/10 (+3 from last week)
+
4 rounds + squat cleans
The muscle ups went much better this week than last week. I watched some of Carl Paoli's videos on non-false grip muscle ups and I think that helped a lot. Now I am trying to think more about throwing my hips towards the rings and keeping everything tighter. Sometimes I still bring my arms out too wide which causes me to fail. Hopefully soon I'll be able to get all 10 both times, I just need to keep doing these. They are starting to feel a lot more comfortable which is a good sign. The squat clean/CTB thing sucked, the cleans felt really heavy and got more difficult with each round. The CTBs were ok but I ripped my hand near the end. Oops.
+
For completed reps:
1 muscle-up attempt every :30 for 5:00
5:00 rest
1 muscle-up attempt every :30 for 5:00
+
AMRAP in 6:00:
3 hang squat cleans, 135
6 CTB pull-ups
A. complete @165
+
8/10 (+3 from last week)
5:00
4/10 (+3 from last week)
+
4 rounds + squat cleans
The muscle ups went much better this week than last week. I watched some of Carl Paoli's videos on non-false grip muscle ups and I think that helped a lot. Now I am trying to think more about throwing my hips towards the rings and keeping everything tighter. Sometimes I still bring my arms out too wide which causes me to fail. Hopefully soon I'll be able to get all 10 both times, I just need to keep doing these. They are starting to feel a lot more comfortable which is a good sign. The squat clean/CTB thing sucked, the cleans felt really heavy and got more difficult with each round. The CTBs were ok but I ripped my hand near the end. Oops.
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