Hold the vision, Trust the process Program design by Stephen Flamm
Monday, May 20, 2013
Saturday, May 18, 2013
5/18/2013
For time:
30 wall ball (14# to a 10' target)
30 CTB pull ups
30 pistols (alternating)
30 dumbbell snatches (50#, alternating arms)
+
For time:
21-15-9
Deadlifts (185#)
Box Jumps (24")
10:27 (a full 2:00 faster than when I did it on Wednesday)
+
5:05 (16 seconds faster than when I did it last Saturday)
Great training day, so much better than yesterday. I wanted to really take a lot of time to warm up this morning, especially my arms and wrist. I spent a good hour stretching and getting warm and it really made a big difference. I think from now on I'm just going to have to take more time to warm up. The 30s workout went so much better than it did on Wednesday, my time improved by over 2 minutes! I think it's because I broke everything up more, I was able to pace it better. I broke up the wall balls into sets of 10, the CTB into 5s, and the pistols and snatches were just steady one at a time. I'm happy that my pistols are getting a lot faster. I was really pleased with this today, especially since I did very poorly on Wednesday. The deadlift workout was also a matter of breaking up the sets, I broke up the deadlifts 7/7/7, 5/5/5, 3/3/3 and improved my time by 16 seconds. Now I just need to pick up speed on my box jumps and I might be able to get my time under 5:00. Barely felt in pain in my arms/wrist at all today, I think I just didn't warm up enough yesterday and that's why I was in pain. Lesson learned.
30 wall ball (14# to a 10' target)
30 CTB pull ups
30 pistols (alternating)
30 dumbbell snatches (50#, alternating arms)
+
For time:
21-15-9
Deadlifts (185#)
Box Jumps (24")
10:27 (a full 2:00 faster than when I did it on Wednesday)
+
5:05 (16 seconds faster than when I did it last Saturday)
Great training day, so much better than yesterday. I wanted to really take a lot of time to warm up this morning, especially my arms and wrist. I spent a good hour stretching and getting warm and it really made a big difference. I think from now on I'm just going to have to take more time to warm up. The 30s workout went so much better than it did on Wednesday, my time improved by over 2 minutes! I think it's because I broke everything up more, I was able to pace it better. I broke up the wall balls into sets of 10, the CTB into 5s, and the pistols and snatches were just steady one at a time. I'm happy that my pistols are getting a lot faster. I was really pleased with this today, especially since I did very poorly on Wednesday. The deadlift workout was also a matter of breaking up the sets, I broke up the deadlifts 7/7/7, 5/5/5, 3/3/3 and improved my time by 16 seconds. Now I just need to pick up speed on my box jumps and I might be able to get my time under 5:00. Barely felt in pain in my arms/wrist at all today, I think I just didn't warm up enough yesterday and that's why I was in pain. Lesson learned.
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!
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