Hold the vision, Trust the process Program design by Stephen Flamm
Monday, August 12, 2013
Sunday, August 11, 2013
8/11/2013
8:00 @ 85% of [7 CTBs + 7 bar dips + 200m run]
3:00 rest
8:00 @ 85% of [3 wall walks + 6 strict toes-to-bar + 250m row]
3:00 rest
8:00 @ 85% of [50m tough Farmer's walk + 15 AirDyne cals]
+
800m sled drag, add weight from last week
complete
+
complete with 105# on sled
The sled drag was so frustrating today, and I don't know why because it was only 5 more pounds than last week. I just felt like it was taking me way too long, I was stopping a lot more than I should have. I just felt really out of breath and my legs felt tired, I think from all the wall balls I did yesterday. It took me 30 minutes to do an 800 meter sled drag and I know it shouldn't take me that long. It is just something I have to keep working on so I can get better at it.
3:00 rest
8:00 @ 85% of [3 wall walks + 6 strict toes-to-bar + 250m row]
3:00 rest
8:00 @ 85% of [50m tough Farmer's walk + 15 AirDyne cals]
+
800m sled drag, add weight from last week
complete
+
complete with 105# on sled
The sled drag was so frustrating today, and I don't know why because it was only 5 more pounds than last week. I just felt like it was taking me way too long, I was stopping a lot more than I should have. I just felt really out of breath and my legs felt tired, I think from all the wall balls I did yesterday. It took me 30 minutes to do an 800 meter sled drag and I know it shouldn't take me that long. It is just something I have to keep working on so I can get better at it.
Saturday, August 10, 2013
8/10/2013
A. Squat snatch, build to a max
B. Clean & jerks, 6 x 2 @ 145; begin a set every 2:00
+
4 sets of:
30 wall balls as fast as possible
2:00 AirDyne @ 90% aerobic
3:00 rest
A. 135 (PR)
B. complete
+
complete. Wall balls done unbroken for the first two sets, then 21/9 and 10/10/10
I am so happy with the progress I am making on squat snatches. They felt a little tougher than last week, I failed one at 115 but I got it the second time. I didn't have any more fails after that, and I was able to drop into a squat on all of them, 135 wasn't as low as a I would have liked but its a mental thing I have to get over. When the weight starts to get heavy then I want to start power snatching because for same reason the thought of dropping under the heavy bar freaks me out. I know that will go away the more I practice them. I was really happy to get a PR today! I never thought I would be able to snatch 135 when back in June I could barely squat snatch 115. Progress! The clean and jerks felt really good and light, the second clean and jerk was a little tougher than the first rep because once I got tired it became harder to get tight in the set up, but they all felt good. The wallball/airdyne thing sucked real bad as usual. I was able to do the first two sets of wall balls unbroken and it actually didn't feel terrible, but the third round I had to drop it after 21, then the fourth round I had to break it up into 10/10/10 and it felt really bad. I can tell I'm getting better at wall balls but they still make me really tired. Overall it was a great day!
B. Clean & jerks, 6 x 2 @ 145; begin a set every 2:00
+
4 sets of:
30 wall balls as fast as possible
2:00 AirDyne @ 90% aerobic
3:00 rest
A. 135 (PR)
B. complete
+
complete. Wall balls done unbroken for the first two sets, then 21/9 and 10/10/10
I am so happy with the progress I am making on squat snatches. They felt a little tougher than last week, I failed one at 115 but I got it the second time. I didn't have any more fails after that, and I was able to drop into a squat on all of them, 135 wasn't as low as a I would have liked but its a mental thing I have to get over. When the weight starts to get heavy then I want to start power snatching because for same reason the thought of dropping under the heavy bar freaks me out. I know that will go away the more I practice them. I was really happy to get a PR today! I never thought I would be able to snatch 135 when back in June I could barely squat snatch 115. Progress! The clean and jerks felt really good and light, the second clean and jerk was a little tougher than the first rep because once I got tired it became harder to get tight in the set up, but they all felt good. The wallball/airdyne thing sucked real bad as usual. I was able to do the first two sets of wall balls unbroken and it actually didn't feel terrible, but the third round I had to drop it after 21, then the fourth round I had to break it up into 10/10/10 and it felt really bad. I can tell I'm getting better at wall balls but they still make me really tired. Overall it was a great day!
Friday, August 9, 2013
8/8/2013
A1. Close-grip bench press, 5 x 2-3, 20X1; :60 rest
A2. Weighted strict pull-ups, 5 x AMRAP in :60 @ 15; :60 rest
+
10:00 @ 80-90%:
1 rope climb
7 axle thrusters, 70
200m run
+
3 rounds not for time, keep torso position perfect on upper body work:
15 ring rows
15 hand-release push-ups
15 kettlebell swings, light
A1. 105-110-115-120-125(1)
A2. 7-7-6-6-5
+
complete
+
complete with 35# KB
A2. Weighted strict pull-ups, 5 x AMRAP in :60 @ 15; :60 rest
+
10:00 @ 80-90%:
1 rope climb
7 axle thrusters, 70
200m run
+
3 rounds not for time, keep torso position perfect on upper body work:
15 ring rows
15 hand-release push-ups
15 kettlebell swings, light
A1. 105-110-115-120-125(1)
A2. 7-7-6-6-5
+
complete
+
complete with 35# KB
Tuesday, August 6, 2013
8/5/2013
A. Front squat, build quickly to a tough single, stop when the speed out of the hole slows significantly
B1. Squat snatch clusters, 3 x 2.2 @ 95; :15 between doubles, :60 rest
B2. Ring muscle-ups, 3 x AMRAP in 2:00; :60 rest
+20:00 AirDyne @ Z1
A. 200
B1. complete
B2. 4-4-3 (all without false grip)
+
complete
What a great training session today. I was happy to get the front squat 200 because last week I failed at that weight so it was nice to reassure myself that I can in fact front squat that weight. Then when I was getting ready to go the snatches/muscle ups, I asked Stephen if I should try doing the muscle ups without a false grip and see how it goes. I tried one and got it! It felt weird at first, especially the turn over and pushing up out of the dip. So I ended up doing all the muscle ups without a false grip and it's just so much better. It's a lot easier to hang from the rings and I know once I practice it more it will be so much easier to string them together. I am so excited. My snatches also felt really good today, I felt like I was moving fast under the bar, I only had 1 or 2 shitty reps. I am happy to be making progress!
B1. Squat snatch clusters, 3 x 2.2 @ 95; :15 between doubles, :60 rest
B2. Ring muscle-ups, 3 x AMRAP in 2:00; :60 rest
+20:00 AirDyne @ Z1
A. 200
B1. complete
B2. 4-4-3 (all without false grip)
+
complete
What a great training session today. I was happy to get the front squat 200 because last week I failed at that weight so it was nice to reassure myself that I can in fact front squat that weight. Then when I was getting ready to go the snatches/muscle ups, I asked Stephen if I should try doing the muscle ups without a false grip and see how it goes. I tried one and got it! It felt weird at first, especially the turn over and pushing up out of the dip. So I ended up doing all the muscle ups without a false grip and it's just so much better. It's a lot easier to hang from the rings and I know once I practice it more it will be so much easier to string them together. I am so excited. My snatches also felt really good today, I felt like I was moving fast under the bar, I only had 1 or 2 shitty reps. I am happy to be making progress!
Subscribe to:
Posts (Atom)