Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, November 5, 2015
11/4/2015
AM
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
A. Power snatch clusters, 3x1.1.1 @60-65% 1RM, :10 between singles, 2:00 rest
B. Snatch pull, 4x1 @185; :90 rest
C. 1-arm DB row w/straps, 3x3-5/arm, 21x1; :45 between arms
+
5 sets @high effort:
9 kettlebell swings, 53
36 double unders
:60 rest
10 hand-release push ups
300m run
:60 rest
+
Not for time:
2000m row cool-down
AM
6 sets complete
PM
A. complete @100
B. complete
C. 50-55-60
+
complete
+
DNS
Power snatches were okay, they got better as I went along. The first few reps were slow as hell. I just don't care for power snatching anymore. No pain in the shoulder though so two thumbs up for that.
Snatch pulls weren't as good as last time, they weren't getting very high (video), I don't think I warmed up enough for these.
The KB/run workout got pretty hard at the end, the running kills me every time. For some reason 300m is always rough for me. KB swings were fine, no pain in my shoulder on these. Double unders were unbroken every round except for that last set, I tripped up on 34. DAMMIT. HR push ups were easy. Runs were hard. I was breathing really hard after the first two sets.
I didn't do the row cool-down, I started class for Austin then got distracted and then I had to leave to go coach class. Sorry Stevo!
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
A. Power snatch clusters, 3x1.1.1 @60-65% 1RM, :10 between singles, 2:00 rest
B. Snatch pull, 4x1 @185; :90 rest
C. 1-arm DB row w/straps, 3x3-5/arm, 21x1; :45 between arms
+
5 sets @high effort:
9 kettlebell swings, 53
36 double unders
:60 rest
10 hand-release push ups
300m run
:60 rest
+
Not for time:
2000m row cool-down
AM
6 sets complete
PM
A. complete @100
B. complete
C. 50-55-60
+
complete
+
DNS
Power snatches were okay, they got better as I went along. The first few reps were slow as hell. I just don't care for power snatching anymore. No pain in the shoulder though so two thumbs up for that.
Snatch pulls weren't as good as last time, they weren't getting very high (video), I don't think I warmed up enough for these.
The KB/run workout got pretty hard at the end, the running kills me every time. For some reason 300m is always rough for me. KB swings were fine, no pain in my shoulder on these. Double unders were unbroken every round except for that last set, I tripped up on 34. DAMMIT. HR push ups were easy. Runs were hard. I was breathing really hard after the first two sets.
I didn't do the row cool-down, I started class for Austin then got distracted and then I had to leave to go coach class. Sorry Stevo!
11/3/2015
AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat, 1-1-1-1-1 building so that only last set is near-maximal; 2:30
B. DB pull-overs, 4x4-7; :90 rest
+
For 15:00
1st: 3-5 strict pull ups
2nd: 12 fast alternating box step ups/step downs, 24
3rd: :20 axle front rack hold (bar starts on floor) start @130
+
800m walk cool-down
AM
complete
PM
A. 225-235-245-255-265
B. 20-25-30-35
+
complete
axle: 140-150-150-150-150
+
complete
Mehhhhh. Back squats continue to feel terrible and heavy. Not sure what the deal is. 265 was definitely near-maximal, it was real slow on the way up. I can't believe I back squatted 280 at one point.
DB pull-overs were good.
The EMOM was decent. Strict pull ups felt pretty weak, normally I would be able to knock out five really easily BUT I am trying to use the correct muscles now so I got 3-4 every time. Step ups were awkward as usual. The axle holds were good, I didn't have any misses on the cleans. I started at 140 and then stuck with 150 the rest of the time, I don't think I would have been able to clean any more than that.
Austin joined me on my cool down walk so that was a real treat.
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat, 1-1-1-1-1 building so that only last set is near-maximal; 2:30
B. DB pull-overs, 4x4-7; :90 rest
+
For 15:00
1st: 3-5 strict pull ups
2nd: 12 fast alternating box step ups/step downs, 24
3rd: :20 axle front rack hold (bar starts on floor) start @130
+
800m walk cool-down
AM
complete
PM
A. 225-235-245-255-265
B. 20-25-30-35
+
complete
axle: 140-150-150-150-150
+
complete
Mehhhhh. Back squats continue to feel terrible and heavy. Not sure what the deal is. 265 was definitely near-maximal, it was real slow on the way up. I can't believe I back squatted 280 at one point.
DB pull-overs were good.
The EMOM was decent. Strict pull ups felt pretty weak, normally I would be able to knock out five really easily BUT I am trying to use the correct muscles now so I got 3-4 every time. Step ups were awkward as usual. The axle holds were good, I didn't have any misses on the cleans. I started at 140 and then stuck with 150 the rest of the time, I don't think I would have been able to clean any more than that.
Austin joined me on my cool down walk so that was a real treat.
11/2/2015
AM
30:00 airdyne @Z1
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/flat back; :90 rest
B. Hang power clean, 2-2-1-1-1-1, begin a set every :90
+
5 rounds for calories/reps:
:60 row
:60 burpees over erg
:60 rest
+
3 rounds not for time:
10 lat band pull downs
6-9 heavy reverse hypers
AM
complete
PM
A. complete
B. 170-180-190-195-200-210(PR+5)
+
16 cals/12 burpees
16/12
16/12
16/12
16/12
+
complete
purple band
100#/side for RH
Today was really solid!
I was really happy with the hang power clean PR (video), I was definitely not expecting it at all today, my hang power cleans felt like total shit. Last week I wrote about how I wasn't sure if I was doing the first rep from the hang correctly and today I was really overthinking it. I would pick up the bar and then hold it for way too long, then I would barely use my legs to get under it. I somehow worked up to 200 and didn't think there was any way I would be able to do more. Then my inner voice that sounded a lot like Alex said "fuck it, just go for 210" because I already know I can most likely hit 205, so why not just go for the PR? I've become a bit more aggressive about that kind of thing lately. I went for 210 and got it! It was actually one of the best reps of the day. I was very happy about this, I feel like that's a pretty solid hang power clean PR for a female. Although I won't really be satisfied until I can get it up past 215 hehe.
The row/burpee workout sucked pretty hard. The first three sets were decent but the last two sets were not pretty. I've never done burpees over the rower before and these were very awkward. I pushed the row a lot on the last two sets to make sure I stayed consistent. I was breathing real hard when this was over.
30:00 airdyne @Z1
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/flat back; :90 rest
B. Hang power clean, 2-2-1-1-1-1, begin a set every :90
+
5 rounds for calories/reps:
:60 row
:60 burpees over erg
:60 rest
+
3 rounds not for time:
10 lat band pull downs
6-9 heavy reverse hypers
AM
complete
PM
A. complete
B. 170-180-190-195-200-210(PR+5)
+
16 cals/12 burpees
16/12
16/12
16/12
16/12
+
complete
purple band
100#/side for RH
Today was really solid!
I was really happy with the hang power clean PR (video), I was definitely not expecting it at all today, my hang power cleans felt like total shit. Last week I wrote about how I wasn't sure if I was doing the first rep from the hang correctly and today I was really overthinking it. I would pick up the bar and then hold it for way too long, then I would barely use my legs to get under it. I somehow worked up to 200 and didn't think there was any way I would be able to do more. Then my inner voice that sounded a lot like Alex said "fuck it, just go for 210" because I already know I can most likely hit 205, so why not just go for the PR? I've become a bit more aggressive about that kind of thing lately. I went for 210 and got it! It was actually one of the best reps of the day. I was very happy about this, I feel like that's a pretty solid hang power clean PR for a female. Although I won't really be satisfied until I can get it up past 215 hehe.
The row/burpee workout sucked pretty hard. The first three sets were decent but the last two sets were not pretty. I've never done burpees over the rower before and these were very awkward. I pushed the row a lot on the last two sets to make sure I stayed consistent. I was breathing real hard when this was over.
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