OFF
Got two cavities filled, so that was the worst.
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, October 1, 2015
9/30/2015
AM
6-8 sets
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
A. Snatch pulls, 5x1 @175; :90 rest
B. Deadlifts, 7x7 touch and go @185, begin a set every :60
C. Pendlay row, 2-2-2-2, 20x0; :90 rest
+
5 sets @high effort
200m run
12 burpees
:90 walk rest
+
Not for time:
1500m row cool down
AM
6 sets complete
PM
A. complete
B. complete
C. 145-150-155-160
+
1:34
1:33
1:30
1:31
1:34
+
complete
Snatch pulls were really easy today. I should have no problem hitting a 170 snatch once I can go overhead again, heavy pulls are getting better each time I do them so I'm really happy about that.
Deadlifts were easy.
Pendlay rows were fine.
The run/burpee thing felt awful. I felt heavy, soft, and slow. I thought the runs were at a decent pace but the burpees should have been faster. I was breathing so hard throughout the entire thing, my recovery wasn't great on this. I feel like I've put on weight over the past week since my training hasn't been as intense but I weighed myself today and I'm still 144. I just feel soft and sluggish. Merrrrrrrrr. When this was over, I felt awful. I was really tired and almost felt sick. I sat in a chair and closed my eyes for about ten minutes before I started my cool down row. Not sure what was going on.
I saw Balza again today, he said I still can't do anything overhead for another week. He told me my stability is improving but I'm still not using my lats. I need to learn how to push my shoulder blades back and down instead of rolling them forward. This was a real painful session. I have an appointment with him a week from today, hoping for more improvement. I just want to do muscle ups again.
6-8 sets
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
A. Snatch pulls, 5x1 @175; :90 rest
B. Deadlifts, 7x7 touch and go @185, begin a set every :60
C. Pendlay row, 2-2-2-2, 20x0; :90 rest
+
5 sets @high effort
200m run
12 burpees
:90 walk rest
+
Not for time:
1500m row cool down
AM
6 sets complete
PM
A. complete
B. complete
C. 145-150-155-160
+
1:34
1:33
1:30
1:31
1:34
+
complete
Snatch pulls were really easy today. I should have no problem hitting a 170 snatch once I can go overhead again, heavy pulls are getting better each time I do them so I'm really happy about that.
Deadlifts were easy.
Pendlay rows were fine.
The run/burpee thing felt awful. I felt heavy, soft, and slow. I thought the runs were at a decent pace but the burpees should have been faster. I was breathing so hard throughout the entire thing, my recovery wasn't great on this. I feel like I've put on weight over the past week since my training hasn't been as intense but I weighed myself today and I'm still 144. I just feel soft and sluggish. Merrrrrrrrr. When this was over, I felt awful. I was really tired and almost felt sick. I sat in a chair and closed my eyes for about ten minutes before I started my cool down row. Not sure what was going on.
I saw Balza again today, he said I still can't do anything overhead for another week. He told me my stability is improving but I'm still not using my lats. I need to learn how to push my shoulder blades back and down instead of rolling them forward. This was a real painful session. I have an appointment with him a week from today, hoping for more improvement. I just want to do muscle ups again.
Wednesday, September 30, 2015
9/29/2015
AM
30:00 airdyne @Z1
+
15:00 mobility work of choice-include Balza stuff
PM
A. Power clean, build to a touch and go 3RM
+
For 15:00
1st- 8 alternating pistols
2nd- 12 fast push ups
3rd- 1 double overhand axle deadlift + :10 static hold @top heavy
+
800m walk cool down
AM
complete
PM
A. 185
+
complete
170# for DL
+
10:00 airdyne instead of walk (it was raining)
Today was pretty solid. Happy with the 3RM power clean I guess, last time I did this I only hit 180. Meh. The third rep was pretty ugly so I called it there.
The EMOM was pretty enjoyable, my pistols are definitely getting better. The axle deadlift with the static hold was tough on my grip.
I JUST WANT TO DO OVERHEAD STUFF NOW PLEASE BALZA.
30:00 airdyne @Z1
+
15:00 mobility work of choice-include Balza stuff
PM
A. Power clean, build to a touch and go 3RM
+
For 15:00
1st- 8 alternating pistols
2nd- 12 fast push ups
3rd- 1 double overhand axle deadlift + :10 static hold @top heavy
+
800m walk cool down
AM
complete
PM
A. 185
+
complete
170# for DL
+
10:00 airdyne instead of walk (it was raining)
Today was pretty solid. Happy with the 3RM power clean I guess, last time I did this I only hit 180. Meh. The third rep was pretty ugly so I called it there.
The EMOM was pretty enjoyable, my pistols are definitely getting better. The axle deadlift with the static hold was tough on my grip.
I JUST WANT TO DO OVERHEAD STUFF NOW PLEASE BALZA.
9/28/2015
AM
30:00 airdyne @Z1
PM
A. Snatch pull clusters, 5x1.1 @67-72%1RM, :10 between singles, 2:00 rest
B. Back squat, 4-4-4-4, 20x1; 3:00 rest
+
"Flight Simulator"
+
3 rounds not for time:
20 band pull aparts, light/moderate band
15 moderate reverse hypers
AM
complete
PM
A. complete @120
B. 205-210-215-225
+
8:33
+
complete
red band
35#/side for RH
Snatch pulls were so easy. I guess the one up side of my shoulder being lame is getting to work more on pulls/deadlifts.
Back squats were not the best, 225 was really tough. I could feel my knees starting to curve in on the last few sets. I wish I enjoyed back squats.
I was really happy with my time on flight simulator. This was my first time ever doing this. I asked the other guys in the gym what a decent time would be and everyone said under 10:00 so I made that my goal. This went very well, I didn't trip once and I ended up under 9:00! Sweet. This was just total shoulder fatigue, I wasn't breathing hard at all. It was also kind of a mind game trying to figure out how long to rest between each set. Very happy with this.
Today was my first day coaching classes at CSC and it was just the best. I had a blast. I thought the classes went really well, the workout was really good and everyone in the classes killed it. I am really looking forward to coaching the Monday afternoon classes!
30:00 airdyne @Z1
PM
A. Snatch pull clusters, 5x1.1 @67-72%1RM, :10 between singles, 2:00 rest
B. Back squat, 4-4-4-4, 20x1; 3:00 rest
+
"Flight Simulator"
+
3 rounds not for time:
20 band pull aparts, light/moderate band
15 moderate reverse hypers
AM
complete
PM
A. complete @120
B. 205-210-215-225
+
8:33
+
complete
red band
35#/side for RH
Snatch pulls were so easy. I guess the one up side of my shoulder being lame is getting to work more on pulls/deadlifts.
Back squats were not the best, 225 was really tough. I could feel my knees starting to curve in on the last few sets. I wish I enjoyed back squats.
I was really happy with my time on flight simulator. This was my first time ever doing this. I asked the other guys in the gym what a decent time would be and everyone said under 10:00 so I made that my goal. This went very well, I didn't trip once and I ended up under 9:00! Sweet. This was just total shoulder fatigue, I wasn't breathing hard at all. It was also kind of a mind game trying to figure out how long to rest between each set. Very happy with this.
Today was my first day coaching classes at CSC and it was just the best. I had a blast. I thought the classes went really well, the workout was really good and everyone in the classes killed it. I am really looking forward to coaching the Monday afternoon classes!
Sunday, September 27, 2015
9/27/2015
Long, unplugged hike
60 min complete @Ault Park with Heather, Emily, and Emily's sister Mary.
I am really enjoying these Sunday hikes with my bros. I look forward to this every week. It's a nice way to get my mind off things and to just hang out, talk, and enjoy nature with my pals. On our hike today we came across a teepee, which I had never seen before. I freaked out a little too hard over this. But it was a teepee made of sticks in the woods! It was cool. Mary took our picture inside the teepee.
60 min complete @Ault Park with Heather, Emily, and Emily's sister Mary.
I am really enjoying these Sunday hikes with my bros. I look forward to this every week. It's a nice way to get my mind off things and to just hang out, talk, and enjoy nature with my pals. On our hike today we came across a teepee, which I had never seen before. I freaked out a little too hard over this. But it was a teepee made of sticks in the woods! It was cool. Mary took our picture inside the teepee.
 |
| And so it shall be, this teepee will now be known as the Teepee of Fun and Friendship |
9/26/2015
A. Squat clean clusters, 3x1.1.1.1.1 moderate/tough; :10 between singles, 2:30
B. 1&1/4 front squat, 3-3-3-3 w/:03 initial descent, 2:30
C. Unweighted glute-ham raises, 3x5-10, 20x1; :90 rest
+
Not for time:
800m sled drag, light
A. 175-180-185
B. 145-155-165-175
C. complete
+
complete w/45# on sled
Today was just okay. Form was a bit off on the squat cleans, I wasn't keeping my chest up in the initial pull and I just felt like I was leading some of the pulls with my back, it was really weird. Also, the weight felt heavier than I would have liked. 5 cleans at 185 really shouldn't be tough these days. It wasn't too bad, just wasn't standing them up as quickly as last week.
Front squats were good, these only got tough on the last set.
Glute-ham sit ups: good.
I really enjoyed the sled drag. I wish they were always that easy. It was nice to just be able to stay moving the entire time. I probably only stopped to switch directions two or three times total.
Nice chill day in the gym.
B. 1&1/4 front squat, 3-3-3-3 w/:03 initial descent, 2:30
C. Unweighted glute-ham raises, 3x5-10, 20x1; :90 rest
+
Not for time:
800m sled drag, light
A. 175-180-185
B. 145-155-165-175
C. complete
+
complete w/45# on sled
Today was just okay. Form was a bit off on the squat cleans, I wasn't keeping my chest up in the initial pull and I just felt like I was leading some of the pulls with my back, it was really weird. Also, the weight felt heavier than I would have liked. 5 cleans at 185 really shouldn't be tough these days. It wasn't too bad, just wasn't standing them up as quickly as last week.
Front squats were good, these only got tough on the last set.
Glute-ham sit ups: good.
I really enjoyed the sled drag. I wish they were always that easy. It was nice to just be able to stay moving the entire time. I probably only stopped to switch directions two or three times total.
Nice chill day in the gym.
9/25/2015
AM
3-5 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice- include anything Balza gave you
PM
A. Clean pull, 1-1-1-1-1 @225, :90 rest
B. Halting snatch grip deadlift (pause just off ground on way up and down keeping chest up) 1-1-1-1-1 heavy; 2:00 rest
C. Sled drag, 4x50m very heavy grind indoors, 2:00 rest
+
4 sets:
400m run :03-:05 faster than last weeks pace
2:00 walk rest
AM
3 sets complete
PM
A. complete
B. 175-185-195-200-205
C. complete w/200# on sled
+
complete, all sets around 1:30
Clean pulls felt REALLY heavy today, I can't believe I just stood up with that weight last weekend.
Snatch grip deadlifts were the best they've been so far, 205 was really solid.
Sled drag definitely got difficult but I enjoyed this.
I think I did the 400m repeats too fast. I ran the mile in 7:48 but I ended up running each 400 in 1:30 today. As soon as I did the first one I felt like I had to just stick with that pace for the remainder of the sets.
3-5 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice- include anything Balza gave you
PM
A. Clean pull, 1-1-1-1-1 @225, :90 rest
B. Halting snatch grip deadlift (pause just off ground on way up and down keeping chest up) 1-1-1-1-1 heavy; 2:00 rest
C. Sled drag, 4x50m very heavy grind indoors, 2:00 rest
+
4 sets:
400m run :03-:05 faster than last weeks pace
2:00 walk rest
AM
3 sets complete
PM
A. complete
B. 175-185-195-200-205
C. complete w/200# on sled
+
complete, all sets around 1:30
Clean pulls felt REALLY heavy today, I can't believe I just stood up with that weight last weekend.
Snatch grip deadlifts were the best they've been so far, 205 was really solid.
Sled drag definitely got difficult but I enjoyed this.
I think I did the 400m repeats too fast. I ran the mile in 7:48 but I ended up running each 400 in 1:30 today. As soon as I did the first one I felt like I had to just stick with that pace for the remainder of the sets.
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