A. Power clean, build to a touch-and-go 3RM in 5:00
B. 1 push press + 3 push jerks, 2-2-2; begin every 2:00
+
@ 80% effort:
600m row
15 ring dips
400m row
12 ring dips
200m row
9 ring dips
+
3 sets of:
:50 row @ max effort
5:30 rest
A. 165
B. 115-125-135
+
complete
+
252 meters
246
244
Hold the vision, Trust the process Program design by Stephen Flamm
Wednesday, February 5, 2014
Tuesday, February 4, 2014
2/4/2014
A. Thrusters, 3 x 7 @ 80; begin a set every :60
B. Squat clean clusters, 5 x 1.1; :10 rest between singles; begin a set every 2:00
+
For time:
1000m row
50 CTB pull-ups
30 thrusters, 65
A. complete, all thrusters at :15
B. 145-155-165-175-185
+
15:04
The row/CTB/thruster workout was shitty. I did the row in a little over 4 minutes. I was planning on doing the CTB pull ups butterfly in sets of 10 but on the 12th rep I could feel something pulling in my shoulder. Every time I pulled myself back up to the bar, my shoulder had a painful pulling feeling. I have never felt that before during butterfly pull ups. It worried me a little so I switched over to kipping which took twice as long. The pull ups were definitely the longest part of the workout. I broke up the thrusters 8/7/5/5/5. Overall this workout did not go the way I wanted. The pain in my shoulder definitely threw things off and slowed it down. I was also taking too much rest between sets of thrusters. Frustrating.
B. Squat clean clusters, 5 x 1.1; :10 rest between singles; begin a set every 2:00
+
For time:
1000m row
50 CTB pull-ups
30 thrusters, 65
A. complete, all thrusters at :15
B. 145-155-165-175-185
+
15:04
The row/CTB/thruster workout was shitty. I did the row in a little over 4 minutes. I was planning on doing the CTB pull ups butterfly in sets of 10 but on the 12th rep I could feel something pulling in my shoulder. Every time I pulled myself back up to the bar, my shoulder had a painful pulling feeling. I have never felt that before during butterfly pull ups. It worried me a little so I switched over to kipping which took twice as long. The pull ups were definitely the longest part of the workout. I broke up the thrusters 8/7/5/5/5. Overall this workout did not go the way I wanted. The pain in my shoulder definitely threw things off and slowed it down. I was also taking too much rest between sets of thrusters. Frustrating.
Wednesday, January 29, 2014
1/29/2014
A. Thrusters, 6 x 7 @ 75; begin a set every :60
B. 1 squat clean + 1 front squat, 1-1-1-1-1-1 emphasize speed over load; begin a set every 2:00
+
AMRAP in 10:00:
100 double-unders
50 wall balls, 20 to 9'
max muscle-ups in remaining time
A. complete. All thrusters between :12-:14
B. 135-145-155-165-175-185
+
11 muscle ups
Good training day. Thrusters felt fast and easy. Squat clean/front squats were good, I failed one attempt at 175 which was weird. I didn't catch it right and fell forward but got it on the second try. 185 actually felt the best, technique-wise, out of all the reps. The wall ball/muscle up workout went well. I was able to do 80 double unders unbroken and then had to take a small break before I finished the rest because my shoulders were getting smoked. I did the wall ball in sets of 10 for the first 4 sets and then 5/5 for the last set. Those definitely made my shoulders/arms nice and tired for the muscle ups. I finished the wall ball at exactly 5:00. My goal was to get at least 10 muscle ups. I knew I wouldn't be able to get a ton because I'm still working on being able to do them with fatigued shoulders/grip. I was able to do them in sets of 2 until the 9th rep, then the rest were singles. Overall I am really happy with how this went, my breathing was good and I never felt like I was dying. I definitely need to work on smaller breaks between sets of muscle ups.
B. 1 squat clean + 1 front squat, 1-1-1-1-1-1 emphasize speed over load; begin a set every 2:00
+
AMRAP in 10:00:
100 double-unders
50 wall balls, 20 to 9'
max muscle-ups in remaining time
A. complete. All thrusters between :12-:14
B. 135-145-155-165-175-185
+
11 muscle ups
Good training day. Thrusters felt fast and easy. Squat clean/front squats were good, I failed one attempt at 175 which was weird. I didn't catch it right and fell forward but got it on the second try. 185 actually felt the best, technique-wise, out of all the reps. The wall ball/muscle up workout went well. I was able to do 80 double unders unbroken and then had to take a small break before I finished the rest because my shoulders were getting smoked. I did the wall ball in sets of 10 for the first 4 sets and then 5/5 for the last set. Those definitely made my shoulders/arms nice and tired for the muscle ups. I finished the wall ball at exactly 5:00. My goal was to get at least 10 muscle ups. I knew I wouldn't be able to get a ton because I'm still working on being able to do them with fatigued shoulders/grip. I was able to do them in sets of 2 until the 9th rep, then the rest were singles. Overall I am really happy with how this went, my breathing was good and I never felt like I was dying. I definitely need to work on smaller breaks between sets of muscle ups.
Monday, January 27, 2014
1/26/2014
On a single 10:00 clock, establish both a max thruster from the ground AND complete 200 double-unders
+
(10:00 rest)
+
AMRAP in 10:00:
10 thrusters, 75
10 toes-to-bars
10 thrusters, 85
10 toes-to-bars
10 thrusters, 95
10 toes-to-bars
10 thrusters, 105
10 toes-to-bars
max thrusters @ 115 in remaining time
155 (PR)
+
complete, 5 thrusters @115
+
(10:00 rest)
+
AMRAP in 10:00:
10 thrusters, 75
10 toes-to-bars
10 thrusters, 85
10 toes-to-bars
10 thrusters, 95
10 toes-to-bars
10 thrusters, 105
10 toes-to-bars
max thrusters @ 115 in remaining time
155 (PR)
+
complete, 5 thrusters @115
1/23/2014
A. Shoulder-to-overhead ladder from blocks, 1 rep every :60 starting @ 65 and adding 10 every :60, shoulder press for as long as possible, then switch to push press for as long as possible, then to split jerk
B. Power clean, build to a touch-and-go 3RM in only 3 attempts over 125
+
AMRAP in 5:00:
7 wall balls, 14 to 9'
7 toes-to-bar
+
(10:00 rest)
+
AMRAP in 2:00:
Burpees w/2-hand touch to target 6" above stand reach, goal is 32+
A. Shoulder press-105
Push press-155
Split Jerk- 195 (ties PR)
B. 170
+
7 rounds + 3 wall ball
+
33 burpees
B. Power clean, build to a touch-and-go 3RM in only 3 attempts over 125
+
AMRAP in 5:00:
7 wall balls, 14 to 9'
7 toes-to-bar
+
(10:00 rest)
+
AMRAP in 2:00:
Burpees w/2-hand touch to target 6" above stand reach, goal is 32+
A. Shoulder press-105
Push press-155
Split Jerk- 195 (ties PR)
B. 170
+
7 rounds + 3 wall ball
+
33 burpees
Wednesday, January 22, 2014
1/21/2013
A. Thrusters, 5 x 8 @ 65; begin a set every :60
B. Front squat, 1-1-1-1-1, 20X1, emphasize speed over load; begin a set every 2:00
+
AMRAP in 20:00, increase effort every 5:00 so that last 5:00 is @ Open pace:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 53
A. complete, thrusters between :14-:17
B. 155-175-185-195-205
+
9 rounds + 1 muscle up
Thrusters felt really good today, I haven’t done them in awhile but they were pretty fast. I am curious to see what my Fran time would be now that I can do butterfly pull ups. The 20:00 workout was alright. I started at a relatively slow pace. I was able to get three rounds in the first 5:00 but was not able to hold that pace. My breathing was completely fine but the muscle fatigue got to me. The handstand push ups and kettlebell swings definitely had an impact on my grip and forearms, making the muscle ups more and more difficult as the rounds went on. Muscle ups were unbroken until the eighth round, then I had to switch to singles. By the ninth round my forearms were pretty tired. I got the first muscle up and failed the second. I had 10 seconds to try for another one but failed it. So frustrating. Muscle fatigue is annoying because at a certain point there’s nothing you can do but rest until you know you can get another rep.
Sunday, January 19, 2014
1/19/2013
10:00 Z1 mixed warm-up of AirDyne, row, ski erg, and handstand walk practice, keep it easy and stay moving throughout
+
10:00 @ 90% of [45 wall ball shots @ 20 to 10' + 90 double-unders + max rope climbs in remaining time]
+
3 rounds, goal is both even run times & even row times:
400m run
:60 rest
500m row
:60 rest
complete
+
complete. 7 rope climbs
+
2:45/2:01
2:25/2:01
2:35/2:01
subbed 30 airdyne cals for the run since the ground was covered in snow
Breathing was really good today. The wall ball workout went well, I was breathing hard but it was actually the muscle fatigue that got to me first. The 20 pound ball to the 10 foot target fatigued my shoulders, so did the double unders. I broke up the wall ball in 5 sets of 9. I got to the rope with 4:30 left and was able to do 7 climbs. My rope climb technique has definitely gotten worse, I am using way too much arm and not enough legs. For the last part I had to do 30 airdyne cals instead of the run since the ground was covered in snow. That went really well, breathing was good the entire time. It was difficult to keep the airdyne times even since I haven't really done a lot on the airdyne recently and wasn't really sure how to pace it but I tried my best to keep them all around the same time. The rows were great, all the exact same time and felt really good every round. I am really happy with how much my rowing has improved.
+
10:00 @ 90% of [45 wall ball shots @ 20 to 10' + 90 double-unders + max rope climbs in remaining time]
+
3 rounds, goal is both even run times & even row times:
400m run
:60 rest
500m row
:60 rest
complete
+
complete. 7 rope climbs
+
2:45/2:01
2:25/2:01
2:35/2:01
subbed 30 airdyne cals for the run since the ground was covered in snow
Breathing was really good today. The wall ball workout went well, I was breathing hard but it was actually the muscle fatigue that got to me first. The 20 pound ball to the 10 foot target fatigued my shoulders, so did the double unders. I broke up the wall ball in 5 sets of 9. I got to the rope with 4:30 left and was able to do 7 climbs. My rope climb technique has definitely gotten worse, I am using way too much arm and not enough legs. For the last part I had to do 30 airdyne cals instead of the run since the ground was covered in snow. That went really well, breathing was good the entire time. It was difficult to keep the airdyne times even since I haven't really done a lot on the airdyne recently and wasn't really sure how to pace it but I tried my best to keep them all around the same time. The rows were great, all the exact same time and felt really good every round. I am really happy with how much my rowing has improved.
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