Hold the vision, Trust the process Program design by Stephen Flamm
Monday, July 15, 2013
7/14/2013
5:00 @ 80% of [5 CTB pull-ups + 30 double-unders]
3:00 rest
5:00 @ 80% of [3 kipping handstand push-ups + 9 Russian kettlebell swings @ 53]
3:00 rest
5:00 @ 80% of [1 rope climb + 7 burpees]
+
2 sets of:
400m sled drag, steady grind, alternate between forward and backward as desired but stay moving throughout
3:00-5:00 rest
complete
+
complete @90# on sled
Felt pretty slow and sluggish today, I don't think I got enough sleep the night before. Everything felt more difficult than it should have been, especially the HSPU and rope climbs. I just felt sore and tired. The sled drags were alright, I found that when I drag it backwards it's much easier than dragging it behind me. The first 400 meters went relatively quickly, but the second 400 meters felt like it took forever, my legs were on fire.
3:00 rest
5:00 @ 80% of [3 kipping handstand push-ups + 9 Russian kettlebell swings @ 53]
3:00 rest
5:00 @ 80% of [1 rope climb + 7 burpees]
+
2 sets of:
400m sled drag, steady grind, alternate between forward and backward as desired but stay moving throughout
3:00-5:00 rest
complete
+
complete @90# on sled
Felt pretty slow and sluggish today, I don't think I got enough sleep the night before. Everything felt more difficult than it should have been, especially the HSPU and rope climbs. I just felt sore and tired. The sled drags were alright, I found that when I drag it backwards it's much easier than dragging it behind me. The first 400 meters went relatively quickly, but the second 400 meters felt like it took forever, my legs were on fire.
Saturday, July 13, 2013
7/13/2013
A. Squat snatch from high hang (short dip, FAST under the bar), build to a max
B. Clean & jerk, 10 x 1 @ 115-135; begin a set every :60
+
5 sets of:
15 unbroken wall balls
1:30 AirDyne @ 90% aerobic
2:00 rest
A. 110
B. complete @135
+
complete
First day of individual programming! The squat snatches felt a lot better than when I did them on Tuesday, I was able to get under the bar faster. The clean and jerks felt good, arms were a little sore today though. The wall ball/airdyne thing wasn't terrible but it also wasn't pleasant, the wall balls actually felt pretty good, the airdyne sucked just because 1:30 drags forever when you're on the airdyne. But overall a pretty good day.
B. Clean & jerk, 10 x 1 @ 115-135; begin a set every :60
+
5 sets of:
15 unbroken wall balls
1:30 AirDyne @ 90% aerobic
2:00 rest
A. 110
B. complete @135
+
complete
First day of individual programming! The squat snatches felt a lot better than when I did them on Tuesday, I was able to get under the bar faster. The clean and jerks felt good, arms were a little sore today though. The wall ball/airdyne thing wasn't terrible but it also wasn't pleasant, the wall balls actually felt pretty good, the airdyne sucked just because 1:30 drags forever when you're on the airdyne. But overall a pretty good day.
Friday, July 12, 2013
7/11/2013
AMRAP in 20:00
10 wall balls
10 box jumps (20")
10 deadlifts (145#)
10 burpees
7 burpees short of 6 rounds
Last day of testing. I really did not enjoy this one, long metcons are my weakest area. Anything over 10:00 feels too long. I started breathing heavy basically right away, I felt like I was constantly moving and not taking too many breaks but I know my box jumps and burpees could have been faster. After the first two rounds I started breaking up the wall balls 5 and 5, and I was probably resting too long. After the 3rd round I broke up the deadlifts 7 and 3, which I don't know why I did because 145 is not that much, but my legs felt toasted. I think my transitions between movements were pretty good but overall still too much resting. I am looking forward to improving this, it's the area that needs the most work. I need to be able to get through a 20:00 metcon without being winded after the first two minutes, especially if a long metcon comes up in the Open. I am excited to start my individual programming!
10 wall balls
10 box jumps (20")
10 deadlifts (145#)
10 burpees
7 burpees short of 6 rounds
Last day of testing. I really did not enjoy this one, long metcons are my weakest area. Anything over 10:00 feels too long. I started breathing heavy basically right away, I felt like I was constantly moving and not taking too many breaks but I know my box jumps and burpees could have been faster. After the first two rounds I started breaking up the wall balls 5 and 5, and I was probably resting too long. After the 3rd round I broke up the deadlifts 7 and 3, which I don't know why I did because 145 is not that much, but my legs felt toasted. I think my transitions between movements were pretty good but overall still too much resting. I am looking forward to improving this, it's the area that needs the most work. I need to be able to get through a 20:00 metcon without being winded after the first two minutes, especially if a long metcon comes up in the Open. I am excited to start my individual programming!
Thursday, July 11, 2013
7/10/2013
A1. Shoulder press, build to a max
A2. Weighted pull-up, build to a max
+
For time:
30 muscle-ups
A1. 100 (PR+5)
A2. 55 (PR+2)
+
23:07 (PR because I actually finished)
Today was the only day of testing that I was not looking forward to (besides 300 FY). I was pretty nervous about the 30 muscle ups since I hadn't done any muscle ups since before regionals. The shoulder press was alright, I wish I had gotten at least 105 but I am not great at strict press. I was happy with the weighted pull up, it was a struggle though. Then came the muscle ups, and I was surprised at how good those felt. I was not able to string any together, I did the first one and knew it was going to be all singles. At first I basically tried to go every 30 seconds-ish. After 10 minutes I had done 15 MUs and I was really pleased with that. Around the 20th MU, they started getting pretty hard. The last five were tough and I had one or two reps that was a struggle to push out of the dip, but I never failed a single muscle up and I am very happy about that. I also had no bicep or forearm pain. I'm really pleased with how this went because last time I did 30 muscle ups for time (some time back in December) there was a 20:00 time cap on it, and I only got 19 MUs before the time cap ran out. And this time, I had finished 15 MUs in only 10 minutes. Pretty cool. Now I need to start working on a) doing them without a false grip and b) stringing them together. But overall I was really happy with how this went. Only one day of testing left!
A2. Weighted pull-up, build to a max
+
For time:
30 muscle-ups
A1. 100 (PR+5)
A2. 55 (PR+2)
+
23:07 (PR because I actually finished)
Today was the only day of testing that I was not looking forward to (besides 300 FY). I was pretty nervous about the 30 muscle ups since I hadn't done any muscle ups since before regionals. The shoulder press was alright, I wish I had gotten at least 105 but I am not great at strict press. I was happy with the weighted pull up, it was a struggle though. Then came the muscle ups, and I was surprised at how good those felt. I was not able to string any together, I did the first one and knew it was going to be all singles. At first I basically tried to go every 30 seconds-ish. After 10 minutes I had done 15 MUs and I was really pleased with that. Around the 20th MU, they started getting pretty hard. The last five were tough and I had one or two reps that was a struggle to push out of the dip, but I never failed a single muscle up and I am very happy about that. I also had no bicep or forearm pain. I'm really pleased with how this went because last time I did 30 muscle ups for time (some time back in December) there was a 20:00 time cap on it, and I only got 19 MUs before the time cap ran out. And this time, I had finished 15 MUs in only 10 minutes. Pretty cool. Now I need to start working on a) doing them without a false grip and b) stringing them together. But overall I was really happy with how this went. Only one day of testing left!
Tuesday, July 9, 2013
7/9/2013
A. Squat snatch, build to a max
+
For time:
20 squat snatches, 77% of A
A. 115
+
8:23 @ 90#
Today was really frustrating. I am pretty bad at squat snatches, I just can't force myself to drop under the bar into a squat, I always want to power snatch everything. I worked up to 115 on the first part which was what I was expecting. The second part was very frustrating, it took me a lot longer than I thought it would. I kept wanting to power snatch, a few of them were no reps because I didn't pull all the way into a squat. I don't think it should take me 8 minutes to do 20 snatches. I am looking forward to improving on this. Did some butterfly pull ups and bar muscle up practice afterwards.
+
For time:
20 squat snatches, 77% of A
A. 115
+
8:23 @ 90#
Today was really frustrating. I am pretty bad at squat snatches, I just can't force myself to drop under the bar into a squat, I always want to power snatch everything. I worked up to 115 on the first part which was what I was expecting. The second part was very frustrating, it took me a lot longer than I thought it would. I kept wanting to power snatch, a few of them were no reps because I didn't pull all the way into a squat. I don't think it should take me 8 minutes to do 20 snatches. I am looking forward to improving on this. Did some butterfly pull ups and bar muscle up practice afterwards.
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