A1. Snatch, 1-1-1; 2:00 rest
A2. Handstand walk, 3x50'; 2:00 rest
B. CTB pull ups, 9x5 unbroken, begin a set every :60
+
3 sets:
400m run hard
20 wall balls, 14 to 10'
3:00 walk rest
A1. 145-145-145
A2. complete, unbroken all sets
B. complete
+
2:30
2:45
2:47
Excellent day! Snatches were extremely easy, I worked up to 145 pretty quickly and had no misses. Also, snatching with the men's bar is getting easier already. Handstand walk was much faster than Saturday. I took off my knee sleeves and lifting shoes each time because I'll most likely do that at regionals, unless told otherwise.
CTB pull ups were fine, I switched between butterfly and kipping every other set because I'm not sure what type of pull up I'll have to do at regionals with my partner. Kipping was just so slow, I haven't really done more than 1-2 at a time lately and it was taking twice as long as the butterfly pull ups. I'll keep working on the kipping pull ups just in case. Also, the first two sets of butterfly pull ups were bothering my left shoulder pretty badly, but after a few sets it was fine. I guess I just didn't warm it up enough?
The run workout wasn't enjoyable. No sir. By the third run I was really tired, and I'm not really sure what happened between my first and second set to cause that much of a time difference. I think I rested too long before picking up the wall ball on the second and third sets because my runs were all about the same. All wall balls were unbroken and surprisingly easy, it's amazing how much those have improved over the last year.
Hold the vision, Trust the process Program design by Stephen Flamm
Tuesday, May 12, 2015
Monday, May 11, 2015
5/10/2015
AM
For time:
50 glute-ham sit ups
15 muscle ups to 90" rings
15 hang power cleans, 135
PM
For times (get after movement):
30 row calories
30 strict handstand push ups, palms within a 34x24 box & hips cannot touch the wall
30 toes to bar
50' axle overhead walking lunge, 105
AM
8:18
PM
14:26
accidentally did the axle lunges with 110, oops
Oh my. Today was painful.
The muscle up workout was a lot harder than I thought it would be. Glute ham sit ups were done in 2:20, definitely too slow. I did 27 then basically did sets of 5-10 until I got to 50. I was pretty dizzy when I got the rings, I think I rested at least :30 before jumping up there. My head was still a little foggy during the first set of MUs, it was a weird feeling doing those right after the GHDs. The height of the rings was interesting, it definitely took more energy to jump up there and I had to make sure I kipped right away or else I would lose momentum. I broke up the muscle ups 4/4/3/2/2. I was definitely resting too long between sets but I wanted to make sure I could get at least two, since the rings were so high I didn't think I could do quick singles and I didn't want to keep jumping up there. Hang cleans were pretty easy, broken up 7/4/4 with short rest between sets.
The second piece was pretty terrible. I kept the row around 1000 cal but Stephen said we're going to row slower than that from now on, so that's good. The strict handstand push ups took FOREVER. This was the worst they have been in quite awhile. I started with 5, then 4, then went down to 3s, 2s, then the last 6 reps were singles. I probably should have started with smaller sets. I was resting a really long time between sets and by the end every rep was a struggle. I hope this was just an off day for these. The toes to bar actually went pretty quickly. The axle lunge was the worst! That was really hard. I failed the clean the first time. I cleaned it easily the second time but the lunges were really difficult, my shoulders and core were shot so it was really hard to stabilize the bar overhead. I also wasn't wearing a belt or knee sleeves, I'm going to wear those from now on. I dropped the bar about halfway through. I was really shaky and my feet were all over the place. I was pretty bummed about how long it took me to do this workout, especially the strict HSPU. I'm hoping with practice all these movements will get better. It also didn't help that I had accidentally loaded the bar to 110 instead of 105, OOPS.
I need to get my mind right over these few weeks of training. I feel like everything that comes out of my mouth recently is a complaint about something, whether it's the height of the rings or the GHD sit ups or the fact that we have to snatch with a men's bar. I just need to accept the fact that these are the standards, and the only thing I can do is practice them so they become easy. If Stephen had given me these workouts in my regular day-to-day programming and told me to jump to 90" rings, I would have thought it was a little odd but I still would have done it without complaint, so I'm not sure why all of a sudden I'm whining about the regionals standards. It makes me look like I'm not thankful to be going to regionals, and I am very thankful. I know I'm lucky to even have a spot on the team. So from now on, no more complaining. I'm just going to do the work and have fun with my team, because no one wants to be on a team with a turd.
For time:
50 glute-ham sit ups
15 muscle ups to 90" rings
15 hang power cleans, 135
PM
For times (get after movement):
30 row calories
30 strict handstand push ups, palms within a 34x24 box & hips cannot touch the wall
30 toes to bar
50' axle overhead walking lunge, 105
AM
8:18
PM
14:26
accidentally did the axle lunges with 110, oops
Oh my. Today was painful.
The muscle up workout was a lot harder than I thought it would be. Glute ham sit ups were done in 2:20, definitely too slow. I did 27 then basically did sets of 5-10 until I got to 50. I was pretty dizzy when I got the rings, I think I rested at least :30 before jumping up there. My head was still a little foggy during the first set of MUs, it was a weird feeling doing those right after the GHDs. The height of the rings was interesting, it definitely took more energy to jump up there and I had to make sure I kipped right away or else I would lose momentum. I broke up the muscle ups 4/4/3/2/2. I was definitely resting too long between sets but I wanted to make sure I could get at least two, since the rings were so high I didn't think I could do quick singles and I didn't want to keep jumping up there. Hang cleans were pretty easy, broken up 7/4/4 with short rest between sets.
The second piece was pretty terrible. I kept the row around 1000 cal but Stephen said we're going to row slower than that from now on, so that's good. The strict handstand push ups took FOREVER. This was the worst they have been in quite awhile. I started with 5, then 4, then went down to 3s, 2s, then the last 6 reps were singles. I probably should have started with smaller sets. I was resting a really long time between sets and by the end every rep was a struggle. I hope this was just an off day for these. The toes to bar actually went pretty quickly. The axle lunge was the worst! That was really hard. I failed the clean the first time. I cleaned it easily the second time but the lunges were really difficult, my shoulders and core were shot so it was really hard to stabilize the bar overhead. I also wasn't wearing a belt or knee sleeves, I'm going to wear those from now on. I dropped the bar about halfway through. I was really shaky and my feet were all over the place. I was pretty bummed about how long it took me to do this workout, especially the strict HSPU. I'm hoping with practice all these movements will get better. It also didn't help that I had accidentally loaded the bar to 110 instead of 105, OOPS.
I need to get my mind right over these few weeks of training. I feel like everything that comes out of my mouth recently is a complaint about something, whether it's the height of the rings or the GHD sit ups or the fact that we have to snatch with a men's bar. I just need to accept the fact that these are the standards, and the only thing I can do is practice them so they become easy. If Stephen had given me these workouts in my regular day-to-day programming and told me to jump to 90" rings, I would have thought it was a little odd but I still would have done it without complaint, so I'm not sure why all of a sudden I'm whining about the regionals standards. It makes me look like I'm not thankful to be going to regionals, and I am very thankful. I know I'm lucky to even have a spot on the team. So from now on, no more complaining. I'm just going to do the work and have fun with my team, because no one wants to be on a team with a turd.
5/9/2015
AM
For time:
800 meter run, this is important piece here, go as fast as possible while still being able to hit 50 wall balls under 3:00
50 wall balls, 14 to 10
PM
:60 to establish a max snatch (mandatory men's bar, you can load to your desired weight before the clock starts)
6:00 rest
100' handstand walk
AM
800m complete in 3:35.94, not sure what my overall time was
PM
145
+
:58
Really fun day! I was dreading the run/wall ball workout since I really hate running. I wanted to make sure I was pushing myself on this, it definitely made me run faster knowing there were people waiting on me. I actually finished the run a lot faster than I thought I would, so that was cool. Wall balls were broken up 21/10/9/10. I definitely could have opened with a bigger set and I was resting too long between sets. Next time we do this workout I'm going to push myself a lot more on the wall balls, but overall I was pretty happy with my performance on this one.
Snatching with a men's bar actually wasn't as bad as I thought it would be, I was basically just being a baby about it. It felt weird when we were warming up but I got used to it pretty quickly. I still think it's slightly more difficult to aggressively turn the bar over but overall it wasn't too bad. I worked up to 145 in the warm up and Stephen said I should open with that. I don't know why I freaked out when he said that, I can hit a 145 snatch pretty easily every time, but for some reason I had imagined starting at 125 or 135. I need to stop being a bitch when it comes to stuff like this. Anyways, Heather went first and I snatched after her. I hit 145 on the first try and then put 45s on the bar for Mark. Switching weights is definitely going to be stressful, there's really only time for one good attempt, two if you only rest about 7-10 seconds.
We only had about three minutes rest before the handstand walk. It went pretty well, I thought I was moving efficiently. I made it 50' no problem but I rested too long at the turnaround. I was able to make it back without having to break but I should have cut the rest way down at the halfway point. Next time, I would like to measure out a longer distance to start because I definitely could have kept going past the first 50'. I would like to see if I can hit something closer to 70'.
For time:
800 meter run, this is important piece here, go as fast as possible while still being able to hit 50 wall balls under 3:00
50 wall balls, 14 to 10
PM
:60 to establish a max snatch (mandatory men's bar, you can load to your desired weight before the clock starts)
6:00 rest
100' handstand walk
AM
800m complete in 3:35.94, not sure what my overall time was
PM
145
+
:58
Really fun day! I was dreading the run/wall ball workout since I really hate running. I wanted to make sure I was pushing myself on this, it definitely made me run faster knowing there were people waiting on me. I actually finished the run a lot faster than I thought I would, so that was cool. Wall balls were broken up 21/10/9/10. I definitely could have opened with a bigger set and I was resting too long between sets. Next time we do this workout I'm going to push myself a lot more on the wall balls, but overall I was pretty happy with my performance on this one.
Snatching with a men's bar actually wasn't as bad as I thought it would be, I was basically just being a baby about it. It felt weird when we were warming up but I got used to it pretty quickly. I still think it's slightly more difficult to aggressively turn the bar over but overall it wasn't too bad. I worked up to 145 in the warm up and Stephen said I should open with that. I don't know why I freaked out when he said that, I can hit a 145 snatch pretty easily every time, but for some reason I had imagined starting at 125 or 135. I need to stop being a bitch when it comes to stuff like this. Anyways, Heather went first and I snatched after her. I hit 145 on the first try and then put 45s on the bar for Mark. Switching weights is definitely going to be stressful, there's really only time for one good attempt, two if you only rest about 7-10 seconds.
We only had about three minutes rest before the handstand walk. It went pretty well, I thought I was moving efficiently. I made it 50' no problem but I rested too long at the turnaround. I was able to make it back without having to break but I should have cut the rest way down at the halfway point. Next time, I would like to measure out a longer distance to start because I definitely could have kept going past the first 50'. I would like to see if I can hit something closer to 70'.
5/8/2015
AM
9 rounds @70-90% effort, I just want you to get in the volume:
5 unbroken deadlifts, 165
5 CTB pull ups
+
3 sets not for time:
10 glute-ham sit ups
PM
On a running 15:00 clock:
every :60 for 5:00- 10 power snatches, 55
every :60 for 5:00- 1 rope climb
every :60 for 5:00- 7 thrusters, 75
+
20:00 assault bike @Z1
AM
complete
+
complete
PM
complete
+
complete
Deadlifts were very easy during the AM session, CTB pull ups not so much. I was able to do them easily unbroken until about the 7th set, then I could feel my hands fixing to rip at any second. I tried switching to kipping but I had to drop off the bar and do 4/1, then 3/2, then 3/1/1. I knew if I did all 5 in a row I would have definitely ripped my hands. Glute ham sit ups weren't terrible but are still one of my least favorite movements.
I really enjoyed the PM session, it was fun doing this with Mark, Heather, and Austin. We practiced a few partner deadlifts before the EMOM. I worked with Mark and at first it was pretty awkward considering our height difference, but after a few reps we were able to figure it out. I jumped up to the bar to try and do some partner CTB pull ups but immediately dropped off, my hands were raw and hurt a lot. Those will have to wait until another day.
The EMOM was really fun, I liked switching movements every 5:00. The snatches were easy and fast, very grid-like. The rope climbs were all fast as well, each rep was done in about 9 seconds. The thrusters weren't too bad, 7 was just enough reps to be able to drop the bar before it started getting shitty. I can tell this workout is going to hurt a lot when we actually run through it as a team.
9 rounds @70-90% effort, I just want you to get in the volume:
5 unbroken deadlifts, 165
5 CTB pull ups
+
3 sets not for time:
10 glute-ham sit ups
PM
On a running 15:00 clock:
every :60 for 5:00- 10 power snatches, 55
every :60 for 5:00- 1 rope climb
every :60 for 5:00- 7 thrusters, 75
+
20:00 assault bike @Z1
AM
complete
+
complete
PM
complete
+
complete
Deadlifts were very easy during the AM session, CTB pull ups not so much. I was able to do them easily unbroken until about the 7th set, then I could feel my hands fixing to rip at any second. I tried switching to kipping but I had to drop off the bar and do 4/1, then 3/2, then 3/1/1. I knew if I did all 5 in a row I would have definitely ripped my hands. Glute ham sit ups weren't terrible but are still one of my least favorite movements.
I really enjoyed the PM session, it was fun doing this with Mark, Heather, and Austin. We practiced a few partner deadlifts before the EMOM. I worked with Mark and at first it was pretty awkward considering our height difference, but after a few reps we were able to figure it out. I jumped up to the bar to try and do some partner CTB pull ups but immediately dropped off, my hands were raw and hurt a lot. Those will have to wait until another day.
The EMOM was really fun, I liked switching movements every 5:00. The snatches were easy and fast, very grid-like. The rope climbs were all fast as well, each rep was done in about 9 seconds. The thrusters weren't too bad, 7 was just enough reps to be able to drop the bar before it started getting shitty. I can tell this workout is going to hurt a lot when we actually run through it as a team.
Thursday, May 7, 2015
5/6/2015
AM
8 sets:
500m row @90% aerobic
1/side weighted pistol, start very light and add a little/set if possible
2:00 walk rest
PM
A. Power snatch, build quickly to a tough single
+
3 rounds for time:
10m handstand walk
10 axle deadlifts, 130
200m run
+
3 sets @100%
5 hang power snatch, 75
5 bar facing burpees
:20 airdyne
5:00 rest
AM
2:01.4 (10#)
2:01.4 (15#)
2:01.5 (20#)
2:01.2 (25#)
2:01.1 (35#)
2:01.5 (40#)
2:01.4 (45#)
2:01.1 (50#)
PM
A. 150 (PR+5)
+
6:09
+
:47
:44
:46
AM session felt a lot better than last week. I took my rower outside and it was much easier to breathe outside instead of being inside the gym. Pistols were slightly more difficult today but that was due to lack of warm up. Lesson learned. 50 pounds is definitely the heaviest weighted pistol I've done so far. My breathing was a lot better on the rows and they were way more consistent this week.
I am VERY EXCITED about the power snatch PR! I don't think I've hit a PR since December. I know training is not just about always hitting PRs but it was still cool. 150 was extremely easy, here is the video. I went for 155 and got it halfway up but I knew right from the pull I wasn't going to lift it, it felt pretty heavy. I think in another month or two I would be able to hit 155 though.
The handstand walk workout was probably as good as it could have been, I don't think I could have gone much faster. Handstand walk was unbroken all three rounds which is good. Deadlifts were easy and unbroken. Run was tougher than it should have been, my breathing was horrible. I'm not sure if it was the heat or the fact that I was trying to keep my mouth closed so I wouldn't swallow 1000 bugs.
I enjoyed the three sets at 100%. The hang snatches and burpees were very easy, it was the airdyne that was the killer. My legs were really tired at this point, it was hard to hang on during the last set.
Overall a solid day of work.
8 sets:
500m row @90% aerobic
1/side weighted pistol, start very light and add a little/set if possible
2:00 walk rest
PM
A. Power snatch, build quickly to a tough single
+
3 rounds for time:
10m handstand walk
10 axle deadlifts, 130
200m run
+
3 sets @100%
5 hang power snatch, 75
5 bar facing burpees
:20 airdyne
5:00 rest
AM
2:01.4 (10#)
2:01.4 (15#)
2:01.5 (20#)
2:01.2 (25#)
2:01.1 (35#)
2:01.5 (40#)
2:01.4 (45#)
2:01.1 (50#)
PM
A. 150 (PR+5)
+
6:09
+
:47
:44
:46
AM session felt a lot better than last week. I took my rower outside and it was much easier to breathe outside instead of being inside the gym. Pistols were slightly more difficult today but that was due to lack of warm up. Lesson learned. 50 pounds is definitely the heaviest weighted pistol I've done so far. My breathing was a lot better on the rows and they were way more consistent this week.
I am VERY EXCITED about the power snatch PR! I don't think I've hit a PR since December. I know training is not just about always hitting PRs but it was still cool. 150 was extremely easy, here is the video. I went for 155 and got it halfway up but I knew right from the pull I wasn't going to lift it, it felt pretty heavy. I think in another month or two I would be able to hit 155 though.
The handstand walk workout was probably as good as it could have been, I don't think I could have gone much faster. Handstand walk was unbroken all three rounds which is good. Deadlifts were easy and unbroken. Run was tougher than it should have been, my breathing was horrible. I'm not sure if it was the heat or the fact that I was trying to keep my mouth closed so I wouldn't swallow 1000 bugs.
I enjoyed the three sets at 100%. The hang snatches and burpees were very easy, it was the airdyne that was the killer. My legs were really tired at this point, it was hard to hang on during the last set.
Overall a solid day of work.
5/5/2015
A. 1 power clean + 2 hang squat cleans + 1 front squat + 2 shoulder to overheads, build to a tough set
+
For 8:00
evens- 1 legless rope climb to 12'
odds- 12 wall balls, 14 to 10'
+
For 8:00
evens- 3-5 strict handstand push ups
odds- 4 box jump overs, 30"
+
5-4-3-2-1 for time:
bar muscle ups
30 unbroken double unders after each set
A. 175
+
complete
+
complete
5 HSPU each set
+
4:30
bar MUs unbroken
Mehhhhhh. I wasn't thrilled about where I ended up on the complex, I thought I would be around 180. 165 felt really easy, but once I started on 175 I was sloppy with my set up on the hang squat cleans. The shoulder to overhead were also shaky so Stephen told me to call it at 175. I definitely need to improve on longer complexes like this.
Legless rope climbs are so easy now! Once I started using the bicycle kick instead of kipping, it got so much easier and faster. Now I just need to work on actually touching the top.
Strict handstand push ups were tougher than usual today. I was still able to get 5 every time but the last 2 reps were always a bit of a struggle. The 30" box wasn't as bad as I thought it would be, once I got over the initial fear of jumping up there it was actually pretty easy.
I think the bar muscle up workout should have been much faster. I did all bar MUs unbroken and never tripped up on the double unders but I was resting too long before each set of MUs. Hands felt very raw by this point and it was getting difficult to hang on to the bar and get a large kip before each muscle up.
+
For 8:00
evens- 1 legless rope climb to 12'
odds- 12 wall balls, 14 to 10'
+
For 8:00
evens- 3-5 strict handstand push ups
odds- 4 box jump overs, 30"
+
5-4-3-2-1 for time:
bar muscle ups
30 unbroken double unders after each set
A. 175
+
complete
+
complete
5 HSPU each set
+
4:30
bar MUs unbroken
Mehhhhhh. I wasn't thrilled about where I ended up on the complex, I thought I would be around 180. 165 felt really easy, but once I started on 175 I was sloppy with my set up on the hang squat cleans. The shoulder to overhead were also shaky so Stephen told me to call it at 175. I definitely need to improve on longer complexes like this.
Legless rope climbs are so easy now! Once I started using the bicycle kick instead of kipping, it got so much easier and faster. Now I just need to work on actually touching the top.
Strict handstand push ups were tougher than usual today. I was still able to get 5 every time but the last 2 reps were always a bit of a struggle. The 30" box wasn't as bad as I thought it would be, once I got over the initial fear of jumping up there it was actually pretty easy.
I think the bar muscle up workout should have been much faster. I did all bar MUs unbroken and never tripped up on the double unders but I was resting too long before each set of MUs. Hands felt very raw by this point and it was getting difficult to hang on to the bar and get a large kip before each muscle up.
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