Long, unplugged hike
DNS
I was planning on going hiking later in the afternoon but it looked like it was going to rain so I decided against it. I mowed the lawn for an hour, does that count as active recovery?
Hold the vision, Trust the process Program design by Stephen Flamm
Monday, May 9, 2016
5/7/2016
A. 1 power clean + 2 hang power cleans, build to a tough set
B. Strict handstand push ups, 5x max (-2), begin a set every :90
+
Partner work TBD- probably row, wall balls, double unders
+
Bis, tris, and abs of choice
A. 200
B. 7-7-6-6-6 (completed after partner workout)
+
10 rounds complete w/Josh
+
complete
Today was MUCH better than yesterday.
I'm SO HAPPY I hit 200 on that complex, especially because last week I struggled to hit 185. It wasn't too difficult, I'm curious to see if I could hit 205 on this.
I did the strict handstand push ups after the partner workout (the class was getting ready to go and Josh needed a partner). I probably could have done a few more if I was totally fresh but I guess these numbers aren't too bad.
I really enjoyed the partner workout, this was my favorite one we've done so far. I liked how the partners switched movements, that was really cool. All double unders and wall balls unbroken, breathing felt great the whole time. I always enjoy partnering with Josh, he's a cool dude and he works hard.
Bis and tris were better this week, I did some hammer curls with Josh, ab wheel roll outs, and hollow rocks.
B. Strict handstand push ups, 5x max (-2), begin a set every :90
+
Partner work TBD- probably row, wall balls, double unders
+
Bis, tris, and abs of choice
A. 200
B. 7-7-6-6-6 (completed after partner workout)
+
10 rounds complete w/Josh
+
complete
Today was MUCH better than yesterday.
I'm SO HAPPY I hit 200 on that complex, especially because last week I struggled to hit 185. It wasn't too difficult, I'm curious to see if I could hit 205 on this.
I did the strict handstand push ups after the partner workout (the class was getting ready to go and Josh needed a partner). I probably could have done a few more if I was totally fresh but I guess these numbers aren't too bad.
I really enjoyed the partner workout, this was my favorite one we've done so far. I liked how the partners switched movements, that was really cool. All double unders and wall balls unbroken, breathing felt great the whole time. I always enjoy partnering with Josh, he's a cool dude and he works hard.
Bis and tris were better this week, I did some hammer curls with Josh, ab wheel roll outs, and hollow rocks.
5/6/2016
AM
30:00 bike @Z1, off every 5:00 for 6 alternating DB snatches @40
PM
A. Snatch pulls, 5x1 @185; :90 rest
B. Back squat, 6-6-6, 40x1; 3:00 rest
C. Weighted strict supinated CTB pull ups, build to a heavy double
+
AMRAP in 10:00
max muscle ups, 200m run every time you come off the rings
+
3 rounds for time:
300m row
200 ski erg
AM
complete
PM
A. complete
B. 185-195-205
C. complete w/45# @145 BW
+
24 muscle ups
+
7:15
Merrrrrrrr.
Today started off pretty well, snatch pulls and back squats were feeling good. Definitely happy to be done with the 3030 tempo on the back squats.
I think 45# is okay for a CTB double? I kind of rushed through this because I wanted to do the muscle up workout with Conner.
Speaking of the muscle up workout, I was super disappointed with my performance on this. I was hoping to hit at least 7-9 muscle ups to start but I only got 6, the rings were swinging all over the place and I tried to steady them at the top but I had to just come down. The running started feeling bad almost immediately, my breathing was terrible and my legs were really heavy. I was going sooooo slow on the run. Muscle ups were 6/5/4/4/3/2. These were okay, Stephen said they looked fast the whole way through. I definitely should have tried to push the rest more on these though, I was standing around a lot before jumping up to the rings, especially at the end. I should have gotten closer to 30 muscle ups on this. The running did me in today.
I was also not happy with how I started the row/ski erg workout. I don't know what was going on but I rowed the first 300m SO SLOW. Like, a 2:03 pace. I was casually talking to Austin as I was rowing. I shouldn't have been doing that and I don't know why I was going about it so casually. Luckily Stephen walked in after my first row and told me I needed to get that shit down to a 1:53. I'm glad he did that. I was able to pick up the pace on the second and third row and hold between a 1:53-1:55. I think I kept the ski erg at a solid pace for all three rounds. I wish I wouldn't have done my first row so slow. I don't know what my deal was on this.
Overall not happy with how I performed today.
30:00 bike @Z1, off every 5:00 for 6 alternating DB snatches @40
PM
A. Snatch pulls, 5x1 @185; :90 rest
B. Back squat, 6-6-6, 40x1; 3:00 rest
C. Weighted strict supinated CTB pull ups, build to a heavy double
+
AMRAP in 10:00
max muscle ups, 200m run every time you come off the rings
+
3 rounds for time:
300m row
200 ski erg
AM
complete
PM
A. complete
B. 185-195-205
C. complete w/45# @145 BW
+
24 muscle ups
+
7:15
Merrrrrrrr.
Today started off pretty well, snatch pulls and back squats were feeling good. Definitely happy to be done with the 3030 tempo on the back squats.
I think 45# is okay for a CTB double? I kind of rushed through this because I wanted to do the muscle up workout with Conner.
Speaking of the muscle up workout, I was super disappointed with my performance on this. I was hoping to hit at least 7-9 muscle ups to start but I only got 6, the rings were swinging all over the place and I tried to steady them at the top but I had to just come down. The running started feeling bad almost immediately, my breathing was terrible and my legs were really heavy. I was going sooooo slow on the run. Muscle ups were 6/5/4/4/3/2. These were okay, Stephen said they looked fast the whole way through. I definitely should have tried to push the rest more on these though, I was standing around a lot before jumping up to the rings, especially at the end. I should have gotten closer to 30 muscle ups on this. The running did me in today.
I was also not happy with how I started the row/ski erg workout. I don't know what was going on but I rowed the first 300m SO SLOW. Like, a 2:03 pace. I was casually talking to Austin as I was rowing. I shouldn't have been doing that and I don't know why I was going about it so casually. Luckily Stephen walked in after my first row and told me I needed to get that shit down to a 1:53. I'm glad he did that. I was able to pick up the pace on the second and third row and hold between a 1:53-1:55. I think I kept the ski erg at a solid pace for all three rounds. I wish I wouldn't have done my first row so slow. I don't know what my deal was on this.
Overall not happy with how I performed today.
Sunday, May 8, 2016
5/5/2016
4-6 sets very easy:
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg
:60 single unders
4 rounds complete
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg
:60 single unders
4 rounds complete
5/4/2016
AM
3 rounds nice & smooth throughout:
10 alternating turkish get ups, 35
3 dead hang to inverted
PM
A1. Bear crawl, 3x15' forward + 15' reverse, slow & controlled keeping hips level, :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep, :30 rest
B. Clean-grip deadlift, 12x2 @1RM clean, 11x1, begin a set every :60
C. Seated on floor DB shoulder press, 3x4-5, 21x1; 2:00 rest
D1. 1-arm DB row, 3x4-5/side, 20x1, :30 between sides, :30 rest
D2. Axle overhead walking lunge, 3x20m unbroken; :30 rest
D3. Front leaning rest on rings, 3x:45; :30 rest
+
25:00 assault bike @Z2, goal is 175 total calories, just 7 a minute, try to stay on that pace throughout
AM
complete
PM
A1. complete
A2. complete
B. complete @225
C. 30-35-40(3)
D1. 50-55-60
D2. complete w/80#
D3. complete
+
176 calories
Solid day!
DB shoulder press went much better than last week, I was able to move up to 40 pounds. However, I was only able to get three reps.
Axle overhead lunges were also a lot better this week, I tried picking up the pace a little bit on these.
I was really happy with the assault bike, I was only one calorie off the goal! I was keeping it at 49 RPMs the entire time and that pace felt very sustainable. This actually wasn't bad at all, I felt fine when this was over. Breathing was good and my body wasn't nearly as fatigued as last week. Success!
3 rounds nice & smooth throughout:
10 alternating turkish get ups, 35
3 dead hang to inverted
PM
A1. Bear crawl, 3x15' forward + 15' reverse, slow & controlled keeping hips level, :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep, :30 rest
B. Clean-grip deadlift, 12x2 @1RM clean, 11x1, begin a set every :60
C. Seated on floor DB shoulder press, 3x4-5, 21x1; 2:00 rest
D1. 1-arm DB row, 3x4-5/side, 20x1, :30 between sides, :30 rest
D2. Axle overhead walking lunge, 3x20m unbroken; :30 rest
D3. Front leaning rest on rings, 3x:45; :30 rest
+
25:00 assault bike @Z2, goal is 175 total calories, just 7 a minute, try to stay on that pace throughout
AM
complete
PM
A1. complete
A2. complete
B. complete @225
C. 30-35-40(3)
D1. 50-55-60
D2. complete w/80#
D3. complete
+
176 calories
Solid day!
DB shoulder press went much better than last week, I was able to move up to 40 pounds. However, I was only able to get three reps.
Axle overhead lunges were also a lot better this week, I tried picking up the pace a little bit on these.
I was really happy with the assault bike, I was only one calorie off the goal! I was keeping it at 49 RPMs the entire time and that pace felt very sustainable. This actually wasn't bad at all, I felt fine when this was over. Breathing was good and my body wasn't nearly as fatigued as last week. Success!
Thursday, May 5, 2016
5/3/2016
AM
8 sets:
500m row @2:12.0-2:12.9 for all sets
2:00 walk rest (5:00 between sets 4&5)
PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 rubber mat
:10-:15/side 1-arm passive hang from bar
:30/side 1-leg balancing
+
6 rounds @80%
10m handstand walk
200m run
40m indoor sled push, 45 on each upright
60 single unders w/heavy rope
AM
2:10.2
2:10.9
2:10.9
2:11.4
2:10.7
2:11.1
2:11.1
2:10.7
PM
complete
+
complete
Errrr I went just a bit too fast on the rows. They felt good though.
Handstand holds weren't as good as last week, my longest hold was :19 and I kept walking outside the mat.
The workout was okay, I was breathing pretty hard right from the start which was annoying. I tried keeping everything at 80% but the prowler always makes me really winded regardless of how fast/slow/light/heavy it is. The single unders were awkward at first and I kept tripping but I finally found a good rhythm in the fourth round.
8 sets:
500m row @2:12.0-2:12.9 for all sets
2:00 walk rest (5:00 between sets 4&5)
PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 rubber mat
:10-:15/side 1-arm passive hang from bar
:30/side 1-leg balancing
+
6 rounds @80%
10m handstand walk
200m run
40m indoor sled push, 45 on each upright
60 single unders w/heavy rope
AM
2:10.2
2:10.9
2:10.9
2:11.4
2:10.7
2:11.1
2:11.1
2:10.7
PM
complete
+
complete
Errrr I went just a bit too fast on the rows. They felt good though.
Handstand holds weren't as good as last week, my longest hold was :19 and I kept walking outside the mat.
The workout was okay, I was breathing pretty hard right from the start which was annoying. I tried keeping everything at 80% but the prowler always makes me really winded regardless of how fast/slow/light/heavy it is. The single unders were awkward at first and I kept tripping but I finally found a good rhythm in the fourth round.
5/2/2016
A. Front squat, 5x2-3, 40x1; 2:30 rest
B. Close-grip bench press, 3-3-3, 22x1; 2:00 rest
+
3 rounds for time:
15 assault bike calories
50m farmers walk, 70/hand
+
10 rounds for time:
7 toes to bar
15m stone carry, small stone
+
Crossover Symmetry recovery
A. 165-175-185-195-205
B. 105-115-120
+
6:49
+
9:22
+
complete
Really solid day. Today was the best I've felt during training in the last week.
Front squats were good, the tempo was pretty rough at 205.
Bench press was fine, although the two second pause at the bottom is starting to make things tough.
I was pretty pleased with the assault bike workout, breathing was really good throughout. I tried to keep my transitions short between movements. All three farmers walks were unbroken.
I really enjoyed the toes to bar workout! All sets of toes to bar were unbroken and felt great, huzzah! The stone is fun, I wouldn't mind if this kept popping up in my programming. I wanted to do this under ten minutes so I tried to go right from the stone to the bar and vice versa. I would consider this workout a success.
B. Close-grip bench press, 3-3-3, 22x1; 2:00 rest
+
3 rounds for time:
15 assault bike calories
50m farmers walk, 70/hand
+
10 rounds for time:
7 toes to bar
15m stone carry, small stone
+
Crossover Symmetry recovery
A. 165-175-185-195-205
B. 105-115-120
+
6:49
+
9:22
+
complete
Really solid day. Today was the best I've felt during training in the last week.
Front squats were good, the tempo was pretty rough at 205.
Bench press was fine, although the two second pause at the bottom is starting to make things tough.
I was pretty pleased with the assault bike workout, breathing was really good throughout. I tried to keep my transitions short between movements. All three farmers walks were unbroken.
I really enjoyed the toes to bar workout! All sets of toes to bar were unbroken and felt great, huzzah! The stone is fun, I wouldn't mind if this kept popping up in my programming. I wanted to do this under ten minutes so I tried to go right from the stone to the bar and vice versa. I would consider this workout a success.
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