A. Front squat, build quickly to a single @ 90+% 1RM; rest as needed
B1. Squat snatch, 6 x 2-3 touch-and-go @ 95-105; :60 rest
B2. Ring muscle-ups, 6 x AMRAP in :60; :60 rest
+20:00 AirDyne @ Z1
A. 125-155-185-200(F)
B1. complete with 2 reps @ 95#
B2. complete, 2 muscle ups each time
+
complete
The front squats were a little rough today, I had nothing in my legs for some reason. I was pretty surprised I failed a front squat at 200 because 185 felt pretty easy but when I went for 200 I started to come back up and tipped forward and just couldn't stand it up. Frustrating. I don't know if it's because of being at the Games/traveling/whatever or if I just didn't have it today. The snatches are getting better and better each time, I think I am starting to move under the bar a lot faster than I was a few weeks ago. I still have a problem sometimes of not bringing the bar close enough to my body, therefore every time I snatch I am playing a game of chance as Stephen would say, so I need to work on that. It will just take lots of reps to break that bad habit. Muscle ups felt good, I am still only doing 2 per minute but also am not feeling as tired on those after snatching. When I did this two weeks ago I failed two muscle ups, today I did not fail any. I really do need to start working on muscle ups without a false grip, they would be so much easier. During my Z1 airdyne I got to watch Megan split jerk 185#, nice job Megan!
Hold the vision, Trust the process Program design by Stephen Flamm
Wednesday, July 31, 2013
Monday, July 22, 2013
Sunday, July 21, 2013
7/21/2013
6:00 @85%
1 rope climb
1 stone carry to back wall
5 kipping handstand push ups
1 stone carry back to rope
3:00 rest
6:00 @85%
5 CTB pull ups
7 box jumps (20")
100 meter row
3:00 rest
6:00 @85%
5 toes to bar
5 burpees
25 double unders
+
2 sets of:
400 meter sled drag, add weight from last week if possible but stay at steady grind throughout
3:00-5:00 rest
complete
+
complete with 100# on sled
Another good day today. All the 6:00 amraps felt really good. Rope climbs were nice and fast and the stone felt a lot easier than the last time I did it a few months ago. Everything felt really good, I think because I got a lot of sleep last night and took a long time to warm up this morning. The sled drag sucked as usual, I added 10 more pounds to the sled than I did last week. I tried to keep it at a steady pace but I was switching between going forward and backward a lot. Hoping this gets easier the more I do it.
1 rope climb
1 stone carry to back wall
5 kipping handstand push ups
1 stone carry back to rope
3:00 rest
6:00 @85%
5 CTB pull ups
7 box jumps (20")
100 meter row
3:00 rest
6:00 @85%
5 toes to bar
5 burpees
25 double unders
+
2 sets of:
400 meter sled drag, add weight from last week if possible but stay at steady grind throughout
3:00-5:00 rest
complete
+
complete with 100# on sled
Another good day today. All the 6:00 amraps felt really good. Rope climbs were nice and fast and the stone felt a lot easier than the last time I did it a few months ago. Everything felt really good, I think because I got a lot of sleep last night and took a long time to warm up this morning. The sled drag sucked as usual, I added 10 more pounds to the sled than I did last week. I tried to keep it at a steady pace but I was switching between going forward and backward a lot. Hoping this gets easier the more I do it.
Saturday, July 20, 2013
7/20/2013
A. Hang squat snatch from dead stop just above the knees, build to a max
B. Clean & split jerk, 10 x 1 @ 140; begin a set every :60
+
4 sets of:
20 unbroken wall balls
2:00 AirDyne @ 90% aerobic
2:00 rest
A. 120
B. complete
+
complete
Hang snatches felt great today, it's the best they have ever felt. I worked up to 120 pretty easily, I was dropping under the bar pretty quickly. The clean and jerks also felt good and went better than last week when I was doing 135, no pain in the biceps or forearms. The wall ball/airdyne thing was just as terrible as last week, my wall balls were all over the place, hitting me in the face and shit. The first 10 would feel easy and the last 10 were a struggle. 20 unbroken wall balls were a lot harder than I thought they would be, probably because I never do that many in a row, ever. But this is definitely going to help me in the long run, I'm happy to be working on those.
B. Clean & split jerk, 10 x 1 @ 140; begin a set every :60
+
4 sets of:
20 unbroken wall balls
2:00 AirDyne @ 90% aerobic
2:00 rest
A. 120
B. complete
+
complete
Hang snatches felt great today, it's the best they have ever felt. I worked up to 120 pretty easily, I was dropping under the bar pretty quickly. The clean and jerks also felt good and went better than last week when I was doing 135, no pain in the biceps or forearms. The wall ball/airdyne thing was just as terrible as last week, my wall balls were all over the place, hitting me in the face and shit. The first 10 would feel easy and the last 10 were a struggle. 20 unbroken wall balls were a lot harder than I thought they would be, probably because I never do that many in a row, ever. But this is definitely going to help me in the long run, I'm happy to be working on those.
Thursday, July 18, 2013
7/18/2013
A1. Close-grip bench press, 4x6-8, 30x1, :60 rest
A2. Weighted strict pull-ups, 4xAMRAP in :60 @10#, :60 rest
+
10:00 @80-90%:
150 meter row
6 burpee pull ups
+
10:00 Airdyne @Z1
A1. 65-75-85-95
A2. 9-7-7-8
+
complete
+
complete
A2. Weighted strict pull-ups, 4xAMRAP in :60 @10#, :60 rest
+
10:00 @80-90%:
150 meter row
6 burpee pull ups
+
10:00 Airdyne @Z1
A1. 65-75-85-95
A2. 9-7-7-8
+
complete
+
complete
Wednesday, July 17, 2013
7/17/2013
A. Hang power clean, build to a tough triple
+
:20 prowler sprints @100%, moderate load that allows fast foot turnover in street
2:40 rest
+
:20 Airdyne @100%
2:40 rest
A. 165
+
complete with 90# on prowler
+
complete
Well, I thought today was finally going to be the day I was going to throw up from working out. It hasn't happened yet (knock on wood) and didn't happen today but I sure as shit came pretty close. I think it was mostly the heat, and also the sprints. Yeah.....those were rough. The hang cleans went better than expected, I thought I was going to get 155 at the most, I went for 165 and failed on the third clean so rested a few min and then tried it again and got all three. The prowler sprints were pretty awful, the first ten seconds felt good but then my legs started to really burn and my steps would slow down. By the time I would almost catch my breath, it was time to do another one. When I went to do the airdyne sprints I wasn't fully recovered from the prowler. After the airdyne, I felt pretty bad. I thought I might throw up for a bit, but after I sat down and ate some fruit I felt better. I definitely need to do more things like this, it's good for me to work on my lungs. I just wish it wasn't so effing hot!
+
:20 prowler sprints @100%, moderate load that allows fast foot turnover in street
2:40 rest
+
:20 Airdyne @100%
2:40 rest
A. 165
+
complete with 90# on prowler
+
complete
Well, I thought today was finally going to be the day I was going to throw up from working out. It hasn't happened yet (knock on wood) and didn't happen today but I sure as shit came pretty close. I think it was mostly the heat, and also the sprints. Yeah.....those were rough. The hang cleans went better than expected, I thought I was going to get 155 at the most, I went for 165 and failed on the third clean so rested a few min and then tried it again and got all three. The prowler sprints were pretty awful, the first ten seconds felt good but then my legs started to really burn and my steps would slow down. By the time I would almost catch my breath, it was time to do another one. When I went to do the airdyne sprints I wasn't fully recovered from the prowler. After the airdyne, I felt pretty bad. I thought I might throw up for a bit, but after I sat down and ate some fruit I felt better. I definitely need to do more things like this, it's good for me to work on my lungs. I just wish it wasn't so effing hot!
Tuesday, July 16, 2013
7/16/2013
A. Front squat, build quickly to a single @ 85-90% max
B1. Squat snatch, 6 x 2-3 touch-and-go @ 75-85; :60 rest
B2. Muscle-ups, 6 x 1.1; :30 between singles, :60 rest
+
10 sets of:
:30 AirDyne @ high aerobic effort (fastest without leg burn)
:30 spin
A. 125-155-175-190
B1. complete @75 with 3 reps
B2. complete, 2 failed MUs, fell out of the top of the dip
+
complete
My squat snatches are getting better, I am able to move under the bar a bit faster than before. I think it was smart to go with 75# so I could focus more on good form. The muscle ups were extremely frustrating, on the first and third set I failed the second muscle up, I caught myself plenty high but for some reason I would fall out of the dip. I was getting pretty aggravated, I hardly ever fall out of the dip like that. The muscle ups didn't feel as good as they did when I did 30 for time, I think it's because I was also doing snatches and wasn't resting as much between MUs. They just didn't feel good. Oh well, something to keep working on.
B1. Squat snatch, 6 x 2-3 touch-and-go @ 75-85; :60 rest
B2. Muscle-ups, 6 x 1.1; :30 between singles, :60 rest
+
10 sets of:
:30 AirDyne @ high aerobic effort (fastest without leg burn)
:30 spin
A. 125-155-175-190
B1. complete @75 with 3 reps
B2. complete, 2 failed MUs, fell out of the top of the dip
+
complete
My squat snatches are getting better, I am able to move under the bar a bit faster than before. I think it was smart to go with 75# so I could focus more on good form. The muscle ups were extremely frustrating, on the first and third set I failed the second muscle up, I caught myself plenty high but for some reason I would fall out of the dip. I was getting pretty aggravated, I hardly ever fall out of the dip like that. The muscle ups didn't feel as good as they did when I did 30 for time, I think it's because I was also doing snatches and wasn't resting as much between MUs. They just didn't feel good. Oh well, something to keep working on.
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