Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, November 12, 2015
11/11/2015
AM
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
2x[:10 double unders +:20 single unders]
PM
A. Power snatch clusters, 4x1.1.1 @105, :10 between singles, 2:00 rest
B. Snatch pull, 3x1 @185; :90 rest
C. 1-arm DB row w/straps, 3x3-4/arm, 21x1; :45 between arms
+
6 sets @high effort:
8 russian kettlebell swings, 70
8 burpees
:60 rest
200m run
30 double unders
:60 rest
+
Not for time:
2000m row cool-down
AM
6 sets complete
PM
A. complete
B. complete
C. 55-60-65 (4R/3L)
+
complete
+
complete
Meh today was okay. Power snatches were kind of frustrating, I can tell I'm still adjusting to putting weight overhead and it's annoying. I felt very slow under the bar and not aggressive at all (video). I just want the weight to be easy again!
Snatch pulls were decent, they got relatively high today (video).
DB rows were fine, I only did three reps on the left arm during the last set because the tempo was becoming compromised.
The 6 sets were okay, better than last week because I only had to run 200m today hehe. I tried to keep the burpees fast and steady. I was still breathing really hard on this, I can't tell if I should be recovering faster during the rest? I tripped up once on double unders during the first set but they were all unbroken after that.
Also, I was starving during training today. This is the first time since Mike gave me my new macros that I've been hungry in the middle of training. I mean, I was SO HUNGRY. It was terrible. I talked to Heather and I'm going to try and make some more changes in my food, replacing things like quest bars with deli meat and rice. I'm eating enough calories but some of the food I'm eating isn't filling and that's part of the problem. I'm going to start doing this next week and see how it goes.
Frustrating last couple of days, especially since Monday's training went so well.
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
2x[:10 double unders +:20 single unders]
PM
A. Power snatch clusters, 4x1.1.1 @105, :10 between singles, 2:00 rest
B. Snatch pull, 3x1 @185; :90 rest
C. 1-arm DB row w/straps, 3x3-4/arm, 21x1; :45 between arms
+
6 sets @high effort:
8 russian kettlebell swings, 70
8 burpees
:60 rest
200m run
30 double unders
:60 rest
+
Not for time:
2000m row cool-down
AM
6 sets complete
PM
A. complete
B. complete
C. 55-60-65 (4R/3L)
+
complete
+
complete
Meh today was okay. Power snatches were kind of frustrating, I can tell I'm still adjusting to putting weight overhead and it's annoying. I felt very slow under the bar and not aggressive at all (video). I just want the weight to be easy again!
Snatch pulls were decent, they got relatively high today (video).
DB rows were fine, I only did three reps on the left arm during the last set because the tempo was becoming compromised.
The 6 sets were okay, better than last week because I only had to run 200m today hehe. I tried to keep the burpees fast and steady. I was still breathing really hard on this, I can't tell if I should be recovering faster during the rest? I tripped up once on double unders during the first set but they were all unbroken after that.
Also, I was starving during training today. This is the first time since Mike gave me my new macros that I've been hungry in the middle of training. I mean, I was SO HUNGRY. It was terrible. I talked to Heather and I'm going to try and make some more changes in my food, replacing things like quest bars with deli meat and rice. I'm eating enough calories but some of the food I'm eating isn't filling and that's part of the problem. I'm going to start doing this next week and see how it goes.
Frustrating last couple of days, especially since Monday's training went so well.
Wednesday, November 11, 2015
11/10/2015
AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat w/chains, 5-5-5-5 start moderate by feel and add a bit, last set should be tough but not a true grind; 2:30 rest, get in a rope climb after each set
+
For 15:00
1st: 5 strict pull ups- these don't have to be unbroken, just be sure to return to a dead hang to complete each rep
2nd: :20 axle front rack hold (bar starts on floor), 150
3rd: 14 fast alternating box step ups/step downs, 20
+
800m cool down walk
AM
complete
PM
A. 125-145-165-180
+
complete-ish
axle hold was 130-140-140-140-140 with two fails at 150. I hate everything.
+
complete
OH MY GOSH I LITERALLY DID EVERYTHING WRONG TODAY.
Back squats with the chains were definitely tough in a different way. It's a hassle just getting those things set up. Shout out to Michael, Jessie, and Heather for helping me set them up and get them to the correct height. The only thing I really dislike about the chains is the unsteady feeling I have as I'm unracking the bar, the chains cause it to sort of sway back and forth and I don't like that. The last set was definitely tough. Also, I completely forgot to do a rope climb after each set. I even wrote it in my notebook word for word, I just totally forgot, like an idiot. Sorry Stephen. It only gets worse from here.
The EMOM was terrible. I didn't warm up enough for the axle cleans, I hit 130 and then just went straight to 150 and assumed I would be able to clean it since I did it last week so easily. NOPE. I failed the first rep and it was a bad fail, the axle came crashing into my left arm and sort of bent back my wrist. I dropped to 130 and stayed there for two sets because my confidence was totally shaken at that point. Then I went to 140 for the next two sets but it was difficult to even clean THAT weight. Jesus. I went up to 150 on the last set and failed it twice. The second attempt was basically just a pull. This was the worst. Also, I accidentally used a 24" box instead of a 20" box. I never mess up this much, I don't know what was wrong with me today. I will triple check my programming from now on. Today was just not good at all.
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat w/chains, 5-5-5-5 start moderate by feel and add a bit, last set should be tough but not a true grind; 2:30 rest, get in a rope climb after each set
+
For 15:00
1st: 5 strict pull ups- these don't have to be unbroken, just be sure to return to a dead hang to complete each rep
2nd: :20 axle front rack hold (bar starts on floor), 150
3rd: 14 fast alternating box step ups/step downs, 20
+
800m cool down walk
AM
complete
PM
A. 125-145-165-180
+
complete-ish
axle hold was 130-140-140-140-140 with two fails at 150. I hate everything.
+
complete
OH MY GOSH I LITERALLY DID EVERYTHING WRONG TODAY.
Back squats with the chains were definitely tough in a different way. It's a hassle just getting those things set up. Shout out to Michael, Jessie, and Heather for helping me set them up and get them to the correct height. The only thing I really dislike about the chains is the unsteady feeling I have as I'm unracking the bar, the chains cause it to sort of sway back and forth and I don't like that. The last set was definitely tough. Also, I completely forgot to do a rope climb after each set. I even wrote it in my notebook word for word, I just totally forgot, like an idiot. Sorry Stephen. It only gets worse from here.
The EMOM was terrible. I didn't warm up enough for the axle cleans, I hit 130 and then just went straight to 150 and assumed I would be able to clean it since I did it last week so easily. NOPE. I failed the first rep and it was a bad fail, the axle came crashing into my left arm and sort of bent back my wrist. I dropped to 130 and stayed there for two sets because my confidence was totally shaken at that point. Then I went to 140 for the next two sets but it was difficult to even clean THAT weight. Jesus. I went up to 150 on the last set and failed it twice. The second attempt was basically just a pull. This was the worst. Also, I accidentally used a 24" box instead of a 20" box. I never mess up this much, I don't know what was wrong with me today. I will triple check my programming from now on. Today was just not good at all.
11/9/2015
AM
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod hold
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/flat back, :90 rest
B. Hang power clean, build quickly to a 3RM
+
For time:
900m row
30 burpees over the erg
900m row
+
4 rounds not for time:
10 lat band pull downs
6- heavy reverse hypers
AM
complete, except completely forgot the tripod hold. My apologies.
PM
A. complete
B. 190 (PR+5)
+
10:18
+
complete
purple band
105#/side for RH
I totally forgot to add the tripod hold this morning. I'm so used to doing just 30:00 with no breaks on Mondays so I didn't even really double check my programming. Oops.
I was really happy with the 3RM hang power clean, especially because they weren't feeling great today. I caught a few of them pretty low on my chest, I hate that. I hit 185 which ties my PR and decided to see if I could get 190. The first rep is always the hardest, the second and third reps were easy. PR!
I'm going to be honest, I almost puked on the row/burpee piece. Was this supposed to be that terrible? Both rows were completed in 3:42.5 at a 2:03 pace. The burpees were steady the whole way through, I was pretty proud of that. I thought I was going to vomit on the second row, it felt like someone was sitting right on my chest the entire time. This one hurt.
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod hold
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/flat back, :90 rest
B. Hang power clean, build quickly to a 3RM
+
For time:
900m row
30 burpees over the erg
900m row
+
4 rounds not for time:
10 lat band pull downs
6- heavy reverse hypers
AM
complete, except completely forgot the tripod hold. My apologies.
PM
A. complete
B. 190 (PR+5)
+
10:18
+
complete
purple band
105#/side for RH
I totally forgot to add the tripod hold this morning. I'm so used to doing just 30:00 with no breaks on Mondays so I didn't even really double check my programming. Oops.
I was really happy with the 3RM hang power clean, especially because they weren't feeling great today. I caught a few of them pretty low on my chest, I hate that. I hit 185 which ties my PR and decided to see if I could get 190. The first rep is always the hardest, the second and third reps were easy. PR!
I'm going to be honest, I almost puked on the row/burpee piece. Was this supposed to be that terrible? Both rows were completed in 3:42.5 at a 2:03 pace. The burpees were steady the whole way through, I was pretty proud of that. I thought I was going to vomit on the second row, it felt like someone was sitting right on my chest the entire time. This one hurt.
Sunday, November 8, 2015
11/7/2015
A. Front squat, 2-2-1-1-1, 20x1; 2:30
B. Squat cleans, 9x1 @175 and adding if feeling strong, begin a set every :60
C1. Weighted glute-ham raises, 3x4-7, 20x1; :60 rest
C2. Strict pull-up, 3x6 singles (return to dead hang and come off bar after each rep), :60 rest
+
Not for time:
800m sled drag, moderate
A. 200-210-220-230-240(F)
B. 175-175-185-185-195-195-200-205-210
C1. complete w/15#
C2. complete
+
complete w/90# on sled
I was a bit disappointed with my front squats, I was really hoping to hit 240 today. 230 was sort of slow on the way up so I wasn't 100% sure I would hit 240 but I went for it anyways. I actually thought I had it, it was super light coming off the rack and when I was coming out of the bottom I really thought I was going to stand it up. But then I got stuck in that "spot" and I dumped it. I'm not sure if I should have fought for a few more seconds? Merrrrr. I feel like I'm never going to hit this.
The squat cleans were decent, they actually got better as they got heavier. My legs were really tired already, the reps at 175, 185, and 195 were surprisingly tough. I actually didn't think I would hit anything over 200 because my legs felt like shit. I worked up to 200 and it wasn't terrible so I went to 205. It was actually pretty easy so I went to 210 and it was the best rep out of all of them. Weird.
Strict pull ups were a bit better than last week, really trying to focus on using my lats and not my traps on these.
Sled drag was completed with Heather and Emily, so that was very pleasant.
B. Squat cleans, 9x1 @175 and adding if feeling strong, begin a set every :60
C1. Weighted glute-ham raises, 3x4-7, 20x1; :60 rest
C2. Strict pull-up, 3x6 singles (return to dead hang and come off bar after each rep), :60 rest
+
Not for time:
800m sled drag, moderate
A. 200-210-220-230-240(F)
B. 175-175-185-185-195-195-200-205-210
C1. complete w/15#
C2. complete
+
complete w/90# on sled
I was a bit disappointed with my front squats, I was really hoping to hit 240 today. 230 was sort of slow on the way up so I wasn't 100% sure I would hit 240 but I went for it anyways. I actually thought I had it, it was super light coming off the rack and when I was coming out of the bottom I really thought I was going to stand it up. But then I got stuck in that "spot" and I dumped it. I'm not sure if I should have fought for a few more seconds? Merrrrr. I feel like I'm never going to hit this.
The squat cleans were decent, they actually got better as they got heavier. My legs were really tired already, the reps at 175, 185, and 195 were surprisingly tough. I actually didn't think I would hit anything over 200 because my legs felt like shit. I worked up to 200 and it wasn't terrible so I went to 205. It was actually pretty easy so I went to 210 and it was the best rep out of all of them. Weird.
Strict pull ups were a bit better than last week, really trying to focus on using my lats and not my traps on these.
Sled drag was completed with Heather and Emily, so that was very pleasant.
11/6/2015
AM
3 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB farmers walk) switch @20m
PM
A. Snatch, 10:00 tech/speed work, your choice of variation- load according to feel today, moderate/tough is okay if the shoulders say so...
B. Clean pulls, 5x1 @240; 2:00 rest
C. Dead-hang to inverted on rings, accumulate 6 singles w/:02 pause @top, rest as needed to ensure quality
+
6 sets for even times:
3 wall walks
15 row calories
:90 walk rest
+
1600m run @Z1
AM
complete
35/70 for offset carry
PM
A. complete up to 135
B. complete
C. complete
+
1:13
1:16
1:13
1:15
1:10
1:11
+
complete
Pretty solid day!
Snatches went pretty well today, I worked up to 135 easily (video), although it definitely felt weak overhead. The pull was light but I could tell I'm not as stable overhead as I used to be, the second rep at 135 was shaky coming out of the bottom. It's frustrating that 135 is heavy overhead but I know it will get better over the next few weeks. I also think the pull into the bottom of the squat was slower than normal, my speed isn't where it was before. I'll have to just keep working on it.
Clean pulls were real heavy today, none of them got very high (video) and I could tell I was rounding my back on most of them.
Dead hang to inverted were fine, no problems here.
The wall walk/row piece went pretty well, my times differed a bit only because of my transition from the wall to the rower. On some of the sets it took me a few seconds to get my feet strapped in. Overall I thought this went pretty well, I'm getting much better at keeping my rows consistent and really pushing it even though I'm tired.
Z1 run wasn't as good as last week, I didn't stretch my calves/ankles/hamstrings enough before I started. For some reason my ankles have been really tight lately, not sure why.
Also did a few sets of bar muscle ups after my training was done, no problems at all! I hit three easy sets of three and had no pain in my shoulder. This is a relief.
3 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB farmers walk) switch @20m
PM
A. Snatch, 10:00 tech/speed work, your choice of variation- load according to feel today, moderate/tough is okay if the shoulders say so...
B. Clean pulls, 5x1 @240; 2:00 rest
C. Dead-hang to inverted on rings, accumulate 6 singles w/:02 pause @top, rest as needed to ensure quality
+
6 sets for even times:
3 wall walks
15 row calories
:90 walk rest
+
1600m run @Z1
AM
complete
35/70 for offset carry
PM
A. complete up to 135
B. complete
C. complete
+
1:13
1:16
1:13
1:15
1:10
1:11
+
complete
Pretty solid day!
Snatches went pretty well today, I worked up to 135 easily (video), although it definitely felt weak overhead. The pull was light but I could tell I'm not as stable overhead as I used to be, the second rep at 135 was shaky coming out of the bottom. It's frustrating that 135 is heavy overhead but I know it will get better over the next few weeks. I also think the pull into the bottom of the squat was slower than normal, my speed isn't where it was before. I'll have to just keep working on it.
Clean pulls were real heavy today, none of them got very high (video) and I could tell I was rounding my back on most of them.
Dead hang to inverted were fine, no problems here.
The wall walk/row piece went pretty well, my times differed a bit only because of my transition from the wall to the rower. On some of the sets it took me a few seconds to get my feet strapped in. Overall I thought this went pretty well, I'm getting much better at keeping my rows consistent and really pushing it even though I'm tired.
Z1 run wasn't as good as last week, I didn't stretch my calves/ankles/hamstrings enough before I started. For some reason my ankles have been really tight lately, not sure why.
Also did a few sets of bar muscle ups after my training was done, no problems at all! I hit three easy sets of three and had no pain in my shoulder. This is a relief.
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