AM
For time:
2000m row increasing effort every 500m so that last 500m is hard
PM
3 sets not for time:
12 glute-ham sit ups
4 unbroken muscle ups
+
A. Hang power clean, 3x7 unbroken @135; :60 rest
+
For 12:00
1st: :20 row @ game pace
2nd: :15 deadlift hold, 205
3rd: 3-5 strict handstand push ups + :10 handstand hold
+
For 8:00
evens: 5 toes to bar + :10 hang from bar
odds: 10' axle overhead walking lunge, 105
AM
8:22.2
splits:
2:10.2
2:06.8
2:05.2
2:00.2
PM
complete
MUs on rings hanging from rafters
+
A. complete
+
complete
HSPUs 5/5/4/3
+
complete
I feel like I did the AM session incorrectly. I think I started out too fast because my two middle splits were too close together. I should have started closer to a 2:13-2:15 pace and then I would have been able to drop the last split a bit lower. As soon as I rowed the first 500 I was like ehhhh oops. I would like to do this again and try to get the last 500 down to around 1:57-1:58.
Glute-ham sit ups are getting much easier, I haven't been sore at all this week. Huzzah! Muscle ups from the rafters were interesting, the first set was very awkward because I was swinging all over the place but the second two sets were better. I actually think it's easier to get a bigger swing on those rings since the straps are longer, I just need to learn to control the direction of the swing so I'm not going all over the place. Also, jumping to the 90" rings is getting a lot easier, I don't even really think about it anymore.
I was trying to keep the row around 1200-1300 cals, when we practiced on Sunday we were rowing pretty hard. The deadlift hold isn't that bad, it just hurts my hands more than anything else, the weight isn't really the issue. Strict handstand push ups felt good today, I stopped doing 5 as soon as my cycle time slowed down since that's what I would do during regionals.
The hang from the bar sucked only because my hands were feeling raw at this point, toes to bar were easy though. The axle lunge is definitely getting better.
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, May 21, 2015
Wednesday, May 20, 2015
5/19/2015
10:00 synchro deadlift & CTB work w/Conner
+
A. Snatch, 1-1-1 @opener on :60 clock w/run in start; 2:00 rest
B. Handstand walk, 3x40' w/step up to mats @30'; 2:00 rest
+
For time:
650m run hard
40 wall balls, 14 to 10'
+
12:00 airdyne @Z1
complete
+
A. 145-145-145, no misses
B. complete
+
4:30
+
complete
Synchro work with Conner was much better today, at first it was still awkward getting the hang of the deadlifts and syncing up our kip on the first pull up but it got better the more we practiced. When we first started doing the deadlifts I was still rushing the drop, I wasn't waiting for him to say "down" and our bar was still doing a worm motion. After a few sets it got better, by our fifth set our deadlifts were pretty good. I just have to be patient at the top of the deadlift since I reach full extension before he does, I need to wait for him to say "down" before I move. Our pull ups started off a little rough, we were having trouble syncing up the very first swing. We decided Conner is going to take the lead on the deadlifts and I'm going to take the lead on the pull ups. He would lift me up and then jump up to the bar, we would both hang there for a second and then I would start the swing, which seems to be a good plan for us. We're just going to have to practice this a few more times but I know we'll get it! Conner is a good partner and was really patient with me when I kept fucking up the deadlifts, thanks buddy. Sorry I'm so short and impatient.
Snatches went well today, I kept them all at 145 and had no misses. I had a bar with zero spin so the turnover wasn't as smooth as usual but I still managed to hit it every time. On the last set I hit 145 then tried to jump quickly to 150 but I basically just pulled it off the ground, I had no energy for it. Stephen said I won't be going for a heavier attempt anyways so I don't have to worry about it.
Handstand walks felt slow today, and walking over the mat was very awkward. I felt like I had to approach the mat very slowly or else I would topple over once I was on top of it. It got better by the third set but I'm still going to need to work on this.
Run workout was okay, I did the run in 2:30 and the wall balls took 2:00. I think the run could still be a bit faster. I was hoping to do the wall balls unbroken but ehhhhh nope. I broke them up 22/18. I rested too long during the break though. This whole workout just needs to be faster.
I need to start eating a much bigger breakfast on Tuesdays, since I'm training at 11:30 on Tuesdays from now on I need to go into training with more fuel. I was really low on energy today, I felt like shit during the snatches and the handstand walk. Lesson learned.
+
A. Snatch, 1-1-1 @opener on :60 clock w/run in start; 2:00 rest
B. Handstand walk, 3x40' w/step up to mats @30'; 2:00 rest
+
For time:
650m run hard
40 wall balls, 14 to 10'
+
12:00 airdyne @Z1
complete
+
A. 145-145-145, no misses
B. complete
+
4:30
+
complete
Synchro work with Conner was much better today, at first it was still awkward getting the hang of the deadlifts and syncing up our kip on the first pull up but it got better the more we practiced. When we first started doing the deadlifts I was still rushing the drop, I wasn't waiting for him to say "down" and our bar was still doing a worm motion. After a few sets it got better, by our fifth set our deadlifts were pretty good. I just have to be patient at the top of the deadlift since I reach full extension before he does, I need to wait for him to say "down" before I move. Our pull ups started off a little rough, we were having trouble syncing up the very first swing. We decided Conner is going to take the lead on the deadlifts and I'm going to take the lead on the pull ups. He would lift me up and then jump up to the bar, we would both hang there for a second and then I would start the swing, which seems to be a good plan for us. We're just going to have to practice this a few more times but I know we'll get it! Conner is a good partner and was really patient with me when I kept fucking up the deadlifts, thanks buddy. Sorry I'm so short and impatient.
Snatches went well today, I kept them all at 145 and had no misses. I had a bar with zero spin so the turnover wasn't as smooth as usual but I still managed to hit it every time. On the last set I hit 145 then tried to jump quickly to 150 but I basically just pulled it off the ground, I had no energy for it. Stephen said I won't be going for a heavier attempt anyways so I don't have to worry about it.
Handstand walks felt slow today, and walking over the mat was very awkward. I felt like I had to approach the mat very slowly or else I would topple over once I was on top of it. It got better by the third set but I'm still going to need to work on this.
Run workout was okay, I did the run in 2:30 and the wall balls took 2:00. I think the run could still be a bit faster. I was hoping to do the wall balls unbroken but ehhhhh nope. I broke them up 22/18. I rested too long during the break though. This whole workout just needs to be faster.
I need to start eating a much bigger breakfast on Tuesdays, since I'm training at 11:30 on Tuesdays from now on I need to go into training with more fuel. I was really low on energy today, I felt like shit during the snatches and the handstand walk. Lesson learned.
Tuesday, May 19, 2015
Sunday, May 17, 2015
5/17/2015
Team Event 6:
FFF then MMM
Men cannot start until females are finished with the entire workout
50 GHD sit ups each
50 muscle ups total
50 hang power cleans total, 135/205
24:12, I think?
Team Event 7:
Stations of:
30 calorie with deadlift hold, 205/315
30 strict HSPU with HS hold
30 toes to bar with hang from bar
50 foot overhead lunge, 105/155
complete
I am really happy with our performance on the first event, it was pretty awesome. Brandie started on the GHD sit ups, then me, then Jessie. I did all 50 pretty much unbroken, I only paused a few times to catch a breath but then kept moving. Overall, my GHD sit ups were a lot faster than last week. When I got over to the rings, I think Brandie had done 5 muscle ups? I can't remember. I took too long before jumping up there. I think I did 4 in a row then stuck with sets of three the rest of the time. There was a point when we were on the 12th muscle up that I had a slight moment of panic. I just wasn't sure how long it was going to take and 50 seemed like a very large number at the moment. We kept chipping away, Brandie and Jessie doing sets of 2 and me doing sets of 3. We wasted too much time between sets, since the rings are so high there's no possible way to steady them before jumping up there so we would just kind of stand there until they stopped moving. After the workout, we agreed that we're just going to help each other up from now on so we don't waste any time waiting for the rings to stop moving. We finished the 50 muscle ups and I started on the hang power cleans. I did 7, Jessie did 5, Brandie did 2-3. We pretty much stuck with that rep scheme until the 40th rep, then I just did 10 in a row to finish it out. We decided to do that from now on, I know if I'm on the bar at rep 40 then I can take it all the way to 50. Alex told me to "take it to the grave" every time like that, and I know I can. Overall, we finished under the time cap and I know it will only get faster the more we do it, especially with the quicker transitions between muscle ups.
The second workout was a real DOOZ. This was pretty terrible. The order was Alex, Mark, Conner, Jessie, me, Brandie. The ladies decided to drop the bar every 8 calories, and I think that plan worked out well. The deadlift hold got really tough, not even because of the weight but because my hands felt so raw at that point. I thought my strict handstand push ups were much better than last week, I started with sets of 3 and then went down to sets of 2 around 19, then three quick singles to end it. Jessie did a good job of keeping me motivated through this part, it's easy to get discouraged on these. I did the handstand hold for Brandie, then moved over to the bar to do toes to bar with Jessie. I definitely was resting too long between sets, I should have done smaller sets but shorter rest. The hang from the bar actually wasn't as bad as I thought it would be, Brandie did two sets of 10 and then a set of 7/3 so it went pretty quickly. The lunge was also better than last week, I only broke once and felt much more stable throughout. It was still pretty difficult, and I also think my hands were too narrow the first half. I widened my grip for the second half and it was a bit easier, but not much. This workout wasn't breathing, it was all muscle fatigue. I don't think I can do the strict HSPU much faster than I did them today but I know I can cut down rest on the toes to bar.
FFF then MMM
Men cannot start until females are finished with the entire workout
50 GHD sit ups each
50 muscle ups total
50 hang power cleans total, 135/205
24:12, I think?
Team Event 7:
Stations of:
30 calorie with deadlift hold, 205/315
30 strict HSPU with HS hold
30 toes to bar with hang from bar
50 foot overhead lunge, 105/155
complete
I am really happy with our performance on the first event, it was pretty awesome. Brandie started on the GHD sit ups, then me, then Jessie. I did all 50 pretty much unbroken, I only paused a few times to catch a breath but then kept moving. Overall, my GHD sit ups were a lot faster than last week. When I got over to the rings, I think Brandie had done 5 muscle ups? I can't remember. I took too long before jumping up there. I think I did 4 in a row then stuck with sets of three the rest of the time. There was a point when we were on the 12th muscle up that I had a slight moment of panic. I just wasn't sure how long it was going to take and 50 seemed like a very large number at the moment. We kept chipping away, Brandie and Jessie doing sets of 2 and me doing sets of 3. We wasted too much time between sets, since the rings are so high there's no possible way to steady them before jumping up there so we would just kind of stand there until they stopped moving. After the workout, we agreed that we're just going to help each other up from now on so we don't waste any time waiting for the rings to stop moving. We finished the 50 muscle ups and I started on the hang power cleans. I did 7, Jessie did 5, Brandie did 2-3. We pretty much stuck with that rep scheme until the 40th rep, then I just did 10 in a row to finish it out. We decided to do that from now on, I know if I'm on the bar at rep 40 then I can take it all the way to 50. Alex told me to "take it to the grave" every time like that, and I know I can. Overall, we finished under the time cap and I know it will only get faster the more we do it, especially with the quicker transitions between muscle ups.
The second workout was a real DOOZ. This was pretty terrible. The order was Alex, Mark, Conner, Jessie, me, Brandie. The ladies decided to drop the bar every 8 calories, and I think that plan worked out well. The deadlift hold got really tough, not even because of the weight but because my hands felt so raw at that point. I thought my strict handstand push ups were much better than last week, I started with sets of 3 and then went down to sets of 2 around 19, then three quick singles to end it. Jessie did a good job of keeping me motivated through this part, it's easy to get discouraged on these. I did the handstand hold for Brandie, then moved over to the bar to do toes to bar with Jessie. I definitely was resting too long between sets, I should have done smaller sets but shorter rest. The hang from the bar actually wasn't as bad as I thought it would be, Brandie did two sets of 10 and then a set of 7/3 so it went pretty quickly. The lunge was also better than last week, I only broke once and felt much more stable throughout. It was still pretty difficult, and I also think my hands were too narrow the first half. I widened my grip for the second half and it was a bit easier, but not much. This workout wasn't breathing, it was all muscle fatigue. I don't think I can do the strict HSPU much faster than I did them today but I know I can cut down rest on the toes to bar.
5/16/2015
AM
Team event 3:
F1 (Jessie) then M1 (Conner)
.05 mile run
50 wall balls
F2 (me) then M2 (Mark)
.04 mile run
40 wall balls
F3 (Brandie) then M3 (Alex)
.03 mile run
30 wall balls
PM
Team events 4 & 5:
1 rep max snatch, 6:00 time cap, 1:00 each
then:
6x100 foot handstand walk, 7:00 time cap
AM
15:30
PM
145 snatch
50'/50' handstand walk
Another excellent day of team training! I actually really enjoy these events. The run workout went well, although I know it will be a different story when we're on those treadmills. I felt like I was running pretty fast but I could probably kick it up even more the last 200 meters or so. I forget exactly how I broke up the wall balls but I know I broke three times and did 24 to start. Next time we do this, I want try and go unbroken. I had enough time to switch the female/male wall balls and Mark came in shortly after. I just want to make sure I finish the wall balls so Mark isn't waiting on me, I know it won't be a problem but I think if I dig deep I can just do the wall balls unbroken. I know everything is going to feel different after running on that treadmill. Merrrrrr.
I was really happy with how the snatch event went. As we were warming up, I was feeling pretty stiff. I failed a snatch at 115 and tried not to freak out. They got easier as the weight got heavier, but it still made me nervous. I basically have one attempt and I didn't want to fail. When it was my turn, I hit 145 easily. Stephen said he might have me try for 155 so I'm going to practice that this week. The handstand walk was much faster than last week, I went 50 feet unbroken, had a very quick turnaround, then did the second 50 feet unbroken. The last 10 feet were pretty tough but I was able to make it. I think when we're at regionals and we're doing the handstand walk on the straightaway it will be much easier to go a farther distance, having to turn around at 50 feet throws off the momentum. Very happy with our performance on these events today!
Team event 3:
F1 (Jessie) then M1 (Conner)
.05 mile run
50 wall balls
F2 (me) then M2 (Mark)
.04 mile run
40 wall balls
F3 (Brandie) then M3 (Alex)
.03 mile run
30 wall balls
PM
Team events 4 & 5:
1 rep max snatch, 6:00 time cap, 1:00 each
then:
6x100 foot handstand walk, 7:00 time cap
AM
15:30
PM
145 snatch
50'/50' handstand walk
Another excellent day of team training! I actually really enjoy these events. The run workout went well, although I know it will be a different story when we're on those treadmills. I felt like I was running pretty fast but I could probably kick it up even more the last 200 meters or so. I forget exactly how I broke up the wall balls but I know I broke three times and did 24 to start. Next time we do this, I want try and go unbroken. I had enough time to switch the female/male wall balls and Mark came in shortly after. I just want to make sure I finish the wall balls so Mark isn't waiting on me, I know it won't be a problem but I think if I dig deep I can just do the wall balls unbroken. I know everything is going to feel different after running on that treadmill. Merrrrrr.
I was really happy with how the snatch event went. As we were warming up, I was feeling pretty stiff. I failed a snatch at 115 and tried not to freak out. They got easier as the weight got heavier, but it still made me nervous. I basically have one attempt and I didn't want to fail. When it was my turn, I hit 145 easily. Stephen said he might have me try for 155 so I'm going to practice that this week. The handstand walk was much faster than last week, I went 50 feet unbroken, had a very quick turnaround, then did the second 50 feet unbroken. The last 10 feet were pretty tough but I was able to make it. I think when we're at regionals and we're doing the handstand walk on the straightaway it will be much easier to go a farther distance, having to turn around at 50 feet throws off the momentum. Very happy with our performance on these events today!
5/15/2015
AM
For time with Conner:
21-15-9
Partner deadlifts, 410
Syncho CTB pull ups
7:30
PM
For time with Jessie and Brandie (and the bros)
100 snatches, 55
15 rope climbs
50 thrusters, 75
complete, not sure of the total team time
AM session with Conner was good and bad. We decided to do kipping pull ups instead of butterfly and it actually ended up working really well for us, I think we're going to stick with kipping because there's a much larger chance of getting out of sync if we butterfly. I'm definitely cool with kipping because we're reducing the amount of no-reps. We started the workout and did 21 pull ups before we realized we were supposed to start with the deadlifts. Oops. We rested about 10 minutes and started over. The deadlifts were pretty bad, we weren't spread out on the bar correctly and we were resting way too long between sets. Also, Conner and I deadlift very differently (he's more controlled on the way down, I tend to bounce the bar off the ground) and I wasn't waiting for him to fully extend his hips at the top before I would start the descent, so our bar ended up doing a weird worm motion. We also weren't communicating at all during the deadlifts, I was just kind of guessing when I was supposed to put the bar down. We communicated really well on the pull ups, kipping made it easier for us to stay in rhythm and I was able to keep my eye on Conner to make sure I was hitting the bar at the same time. We stuck to sets of 3 but I know in the future we will be able to do sets of 5, our arms were fatigued from the premature set of 21 before we started over. I know if we continue to practice our deadlift and cut down the rest between sets we can shave off a bunch of time on this.
PM session was really fun, I like this workout. We cut down the reps but we were still able to get a good idea of how the event is going to feel. Basically, we just have to go balls out on every set. Snatches were light and fast. Rope climbs were pretty quick, these have improved so much. I know they will be more tiring once we do the full workout though. The thrusters were not as bad as I thought they would be, I did a set of 7 every time but I think I could definitely do sets of 10. I need to increase my speed on these. Overall, this was a good workout. I felt like I had just enough rest to slightly recover before my turn, and I never felt like I couldn't do another set of something.
For time with Conner:
21-15-9
Partner deadlifts, 410
Syncho CTB pull ups
7:30
PM
For time with Jessie and Brandie (and the bros)
100 snatches, 55
15 rope climbs
50 thrusters, 75
complete, not sure of the total team time
AM session with Conner was good and bad. We decided to do kipping pull ups instead of butterfly and it actually ended up working really well for us, I think we're going to stick with kipping because there's a much larger chance of getting out of sync if we butterfly. I'm definitely cool with kipping because we're reducing the amount of no-reps. We started the workout and did 21 pull ups before we realized we were supposed to start with the deadlifts. Oops. We rested about 10 minutes and started over. The deadlifts were pretty bad, we weren't spread out on the bar correctly and we were resting way too long between sets. Also, Conner and I deadlift very differently (he's more controlled on the way down, I tend to bounce the bar off the ground) and I wasn't waiting for him to fully extend his hips at the top before I would start the descent, so our bar ended up doing a weird worm motion. We also weren't communicating at all during the deadlifts, I was just kind of guessing when I was supposed to put the bar down. We communicated really well on the pull ups, kipping made it easier for us to stay in rhythm and I was able to keep my eye on Conner to make sure I was hitting the bar at the same time. We stuck to sets of 3 but I know in the future we will be able to do sets of 5, our arms were fatigued from the premature set of 21 before we started over. I know if we continue to practice our deadlift and cut down the rest between sets we can shave off a bunch of time on this.
PM session was really fun, I like this workout. We cut down the reps but we were still able to get a good idea of how the event is going to feel. Basically, we just have to go balls out on every set. Snatches were light and fast. Rope climbs were pretty quick, these have improved so much. I know they will be more tiring once we do the full workout though. The thrusters were not as bad as I thought they would be, I did a set of 7 every time but I think I could definitely do sets of 10. I need to increase my speed on these. Overall, this was a good workout. I felt like I had just enough rest to slightly recover before my turn, and I never felt like I couldn't do another set of something.
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