Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, May 16, 2013
Wednesday, May 15, 2013
5/15/2013
A. Build to a tough OHS double from the ground
B. Rope climb work
+
For time:
30 wall ball (14# to a 10' target)
30 CTB pull ups
30 pistol squats (alternating)
30 dumbbell snatches (50# alternating)
A. 125
B. 5 rope climbs
+
12:30
The OHS went better than they did on Friday, but there is still a pain in my wrist when I get the bar overhead. I have to hold the bar a weird way for there not to be pressure on my wrist which makes squatting more difficult. Hopefully this wrist pain goes away within the next week. I was really pleased with my rope climbs, my technique is getting a lot better and I'm definitely using my feet a lot more, they felt good today. The 30s workout SUCKED so much. I was breathing heavily the whole time and felt terrible. My pistols are getting quicker but once I got to the dumbbell snatches, it was just bad. The snatches felt really heavy. I was really disappointed because on Saturday I was able to just rip them out consistently, today I was resting way too much and not getting under them enough. At one point I literally said out loud "WHAT IS HAPPENING TO ME" haha. My time ended up being almost 2 min slower than it was on Saturday. Oh well. Just gonna keep practicing this one until I can get it below 10:00. Also a big shout out to Heather McC for staying and cheering me on through that workout.
B. Rope climb work
+
For time:
30 wall ball (14# to a 10' target)
30 CTB pull ups
30 pistol squats (alternating)
30 dumbbell snatches (50# alternating)
A. 125
B. 5 rope climbs
+
12:30
The OHS went better than they did on Friday, but there is still a pain in my wrist when I get the bar overhead. I have to hold the bar a weird way for there not to be pressure on my wrist which makes squatting more difficult. Hopefully this wrist pain goes away within the next week. I was really pleased with my rope climbs, my technique is getting a lot better and I'm definitely using my feet a lot more, they felt good today. The 30s workout SUCKED so much. I was breathing heavily the whole time and felt terrible. My pistols are getting quicker but once I got to the dumbbell snatches, it was just bad. The snatches felt really heavy. I was really disappointed because on Saturday I was able to just rip them out consistently, today I was resting way too much and not getting under them enough. At one point I literally said out loud "WHAT IS HAPPENING TO ME" haha. My time ended up being almost 2 min slower than it was on Saturday. Oh well. Just gonna keep practicing this one until I can get it below 10:00. Also a big shout out to Heather McC for staying and cheering me on through that workout.
Tuesday, May 14, 2013
5/14/2013
10 min z1 run
10 min z1 airdyne
10 min z1 run
+
Mobility/flow/skill work
complete
+
complete, worked on pistols and butterfly CTB pull ups
Today was much needed, I was still feeling very sore from everything we did this weekend so it was nice to have a relaxed day where I could work on skills. I found this video online today about pistols, and he talked about using a band to practice pistols to strengthen your legs and get more comfortable with them. I did that today and it really worked, after I practiced with the band a few times, I did some regular pistols and they felt good, a lot better than usual. Heather noticed that I go up on my toes so she suggested that I hold my opposite foot and I think I'm going to start doing that from now on. I also practiced butterfly CTB and they are getting a lot better, I was able to string together 5 a few times. It was nice to have a skill day.
Monday, May 13, 2013
5/13/2013
rest day
went in and did some mobility and worked on non false grip muscle up progressions.
went in and did some mobility and worked on non false grip muscle up progressions.
Sunday, May 12, 2013
5/12/2013
A. AMRAP (-2) unbroken HSPUs right into :30 handstand hold
B. AMRAP (-2) unbroken toes to bar right into :30 hand from bar
C. 3 sets of 5-8 fat bar shoulder to overhead @100# right into :30 front rack hold
+
For time:
2 rope climbs
2 squat cleans (135#)
2 rope climbs
3 squat cleans
2 rope climbs
4 squat cleans
A. 12
B. 17
C. complete, 8 reps
+
5:29
Good day testing out the last two regionals wods. The HSPUs right into the handstand hold was surprisingly a lot harder than I expected. After about 15 seconds into the hold my arms were shaking, it was difficult going right from HSPUs directly into the hold. We did it again, this time doing a 30 second hold, coming off the wall for about 5 seconds, then doing more HSPUs, and the hold was a lot easier that time. The toes to bar hold was also hard, after 15 seconds my forearms were screaming, I think I might try a mixed grip next time. The best part of the day was getting to test out the fat bar, I have never used one before and it was actually easier than I thought it would be. I was worried I wouldn't be able to clean it since my hands don't wrap all the way around the bar but I was able to get it up without a problem. The most difficult part about that was the front rack hold, it was pressing against my chest and making it a little difficult to breath. It will be interesting trying to lunge with the fat bar.
The second part went a lot better than expected, the last time rope climbs came up in a wod I basically failed miserably but they were a lot better today. My technique is really improving, although the last two rope climbs were all arms, and I need to work on a faster descent. Squat cleans felt good but it was weird not doing those in my olympic shoes, I couldn't wear them due to the rope climbs so I was coming up on my toes for a few of the cleans. I'm really pleased with how this one went, I thought it was going to take me a lot longer. Another good weekend of training!
B. AMRAP (-2) unbroken toes to bar right into :30 hand from bar
C. 3 sets of 5-8 fat bar shoulder to overhead @100# right into :30 front rack hold
+
For time:
2 rope climbs
2 squat cleans (135#)
2 rope climbs
3 squat cleans
2 rope climbs
4 squat cleans
A. 12
B. 17
C. complete, 8 reps
+
5:29
Good day testing out the last two regionals wods. The HSPUs right into the handstand hold was surprisingly a lot harder than I expected. After about 15 seconds into the hold my arms were shaking, it was difficult going right from HSPUs directly into the hold. We did it again, this time doing a 30 second hold, coming off the wall for about 5 seconds, then doing more HSPUs, and the hold was a lot easier that time. The toes to bar hold was also hard, after 15 seconds my forearms were screaming, I think I might try a mixed grip next time. The best part of the day was getting to test out the fat bar, I have never used one before and it was actually easier than I thought it would be. I was worried I wouldn't be able to clean it since my hands don't wrap all the way around the bar but I was able to get it up without a problem. The most difficult part about that was the front rack hold, it was pressing against my chest and making it a little difficult to breath. It will be interesting trying to lunge with the fat bar.
The second part went a lot better than expected, the last time rope climbs came up in a wod I basically failed miserably but they were a lot better today. My technique is really improving, although the last two rope climbs were all arms, and I need to work on a faster descent. Squat cleans felt good but it was weird not doing those in my olympic shoes, I couldn't wear them due to the rope climbs so I was coming up on my toes for a few of the cleans. I'm really pleased with how this one went, I thought it was going to take me a lot longer. Another good weekend of training!
Saturday, May 11, 2013
5/11/2013
For time:
30 wall ball (14# to a 10 foot target)
30 chest to bar pull ups
30 alternating pistol squats
30 one arm dumbbell snatch (50#, alternating arms)
+
For time:
21-15-9
Deadlift (185#)
Box jumps (24" box)
10:18
splits were 1:17 (wall ball), 4:10 (CTB), 7:05 (pistols)
+
5:21
The first workout went a lot better than I expected. I knew it wasn't going to take too long since 30 isn't a terrible number, but I have never snatched a 50# dumbbell so I wasn't sure how that was going to go. It actually ended up being the easiest part of the workout for me. The CTB pull ups took longer than they should have, I really need to work on learning how to butterfly those. The pistol squats were a LOT better than they have been in the past, definitely stronger and getting faster. I made up a lot of time on the DB snatch, didn't fail any and they felt good the whole way through. Really pleased with how this went.
The deadlift workout went really well. I felt like I was moving at a good pace the whole time and I'm really happy with my time. The deadlifts felt nice and easy up until the round of 9, then they were a bit of a struggle. Overall I think my breathing is finally starting to get better. Excited to do the last two regionals wods tomorrow.
30 wall ball (14# to a 10 foot target)
30 chest to bar pull ups
30 alternating pistol squats
30 one arm dumbbell snatch (50#, alternating arms)
+
For time:
21-15-9
Deadlift (185#)
Box jumps (24" box)
10:18
splits were 1:17 (wall ball), 4:10 (CTB), 7:05 (pistols)
+
5:21
The first workout went a lot better than I expected. I knew it wasn't going to take too long since 30 isn't a terrible number, but I have never snatched a 50# dumbbell so I wasn't sure how that was going to go. It actually ended up being the easiest part of the workout for me. The CTB pull ups took longer than they should have, I really need to work on learning how to butterfly those. The pistol squats were a LOT better than they have been in the past, definitely stronger and getting faster. I made up a lot of time on the DB snatch, didn't fail any and they felt good the whole way through. Really pleased with how this went.
The deadlift workout went really well. I felt like I was moving at a good pace the whole time and I'm really happy with my time. The deadlifts felt nice and easy up until the round of 9, then they were a bit of a struggle. Overall I think my breathing is finally starting to get better. Excited to do the last two regionals wods tomorrow.
Friday, May 10, 2013
5/10/2013
A. “Jackie”
1000 meter row
50 thrusters (45#)
30 pull ups
+
7:00 to build to a OHS 3RM from the ground
+
3 sets of:
3 burpee muscle ups as fast as possible
2:00 rest
1000 meter row
50 thrusters (45#)
30 pull ups
+
7:00 to build to a OHS 3RM from the ground
+
3 sets of:
3 burpee muscle ups as fast as possible
2:00 rest
A. 8:32 (PR)
+
115#, called it after that due to pain in wrist
+
:59, :50, DNF (got 2 but could not get the third MU)
+
115#, called it after that due to pain in wrist
+
:59, :50, DNF (got 2 but could not get the third MU)
Today was both good and bad. I am really proud of how I did on Jackie, I expected my time to be 9:00 or more, but I felt like a kept a really good pace the whole time and I am really happy with how it went. The OHS were a little rough, had to call it early because it was really painful on my wrist. I was hoping the pain would go away after I hurt it on Wednesday but it's still bothering me so I had to stop the OHS after 115# even though I think I could have hit 125#. Oh well, I don't want to hurt it even worse. The burpee muscle ups started out pretty good after we figured out how to jump to the rings, but I wasn't able to finish the third round. I got the first two muscle ups then just could not get the last one, something was off with my grip. It's going to take some practice getting used to jumping to the rings since they are so high (for me, ha). I also ended up tearing my wrists. But I enjoyed the last part. Excited to hit some more of the team regionals wods tomorrow!
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