9:00 @ 85% of [1 rope climb + 3 wall walks + 15 AirDyne cals]
3:00 rest
9:00 @ 85% of [5 CTBs + 10 push-ups + 200m row]
3:00 rest
9:00 @ 85% of [25m Farmer's walk + 25m bear crawl w/low hips + 200m run]
complete
Hold the vision, Trust the process Program design by Stephen Flamm
Sunday, August 18, 2013
8/17/2013
A. Squat snatch, build to a heavy single for the day (only go for a true max if you're moving well and you know it's there)
B. Clean & jerks, 6 x 2 @ 150; begin a set every 2:00
+
4 sets of:
2:00 of [35 wall balls + AMRAP double-unders]
2:00 AirDyne spin
4:00 rest
rest 4 hours
800 meter sled drag, same weight as last week
A. 135
B. complete
+
complete. Wall balls were done in 35, 35, 30/5, 15/10/10. Double unders were 40, 45, 35, 0
rest 4 hours
complete with 105 on the sled
I am getting SO CLOSE to snatching 140. Today I worked up to 135 pretty easily, I didn't have any failed attempts and everything felt really good. I tried for 140 and the second time I tried, I literally had it over my head but I just couldn't hold on to it. Then I went for it about 3 more times but none of them were very close. I was very frustrated, I thought I had 140 and then I didn't, I was pretty mad. I know I will get it soon though. I am so happy with how quickly my snatch has improved over the last two months. The clean and jerks hurt a lot and felt heavy, I think because I snatched for at least an hour so my arms and shoulders were fried. The wall ball/airdyne was actually not as bad as last week, I was able to do the first rounds unbroken but had to break up the next 2 rounds, I just could not hang on to the ball anymore. I wasn't able to get any double unders in the last round because I broke up the wall balls so much so the 2:00 was already over by the time I got to my rope. The sled drag went WAY better than last week, for a number of reasons. I definitely felt like I had more energy since I had 4 hours before I did the sled drag, and Heather also did it with me so it was nice to have someone to push me, otherwise I would have stopped a lot more. Definitely a great day of training.
B. Clean & jerks, 6 x 2 @ 150; begin a set every 2:00
+
4 sets of:
2:00 of [35 wall balls + AMRAP double-unders]
2:00 AirDyne spin
4:00 rest
rest 4 hours
800 meter sled drag, same weight as last week
A. 135
B. complete
+
complete. Wall balls were done in 35, 35, 30/5, 15/10/10. Double unders were 40, 45, 35, 0
rest 4 hours
complete with 105 on the sled
I am getting SO CLOSE to snatching 140. Today I worked up to 135 pretty easily, I didn't have any failed attempts and everything felt really good. I tried for 140 and the second time I tried, I literally had it over my head but I just couldn't hold on to it. Then I went for it about 3 more times but none of them were very close. I was very frustrated, I thought I had 140 and then I didn't, I was pretty mad. I know I will get it soon though. I am so happy with how quickly my snatch has improved over the last two months. The clean and jerks hurt a lot and felt heavy, I think because I snatched for at least an hour so my arms and shoulders were fried. The wall ball/airdyne was actually not as bad as last week, I was able to do the first rounds unbroken but had to break up the next 2 rounds, I just could not hang on to the ball anymore. I wasn't able to get any double unders in the last round because I broke up the wall balls so much so the 2:00 was already over by the time I got to my rope. The sled drag went WAY better than last week, for a number of reasons. I definitely felt like I had more energy since I had 4 hours before I did the sled drag, and Heather also did it with me so it was nice to have someone to push me, otherwise I would have stopped a lot more. Definitely a great day of training.
Friday, August 16, 2013
Thursday, August 15, 2013
8/15/2013
A. Hang squat clean, build to a 2RM
B1. Close-grip bench, 5 x 1-2 tough; :60 rest
B2. Weighted pull-up, 5 x AMRAP in :60 @ 20; :60 rest
+
3 sets of:
15 anchored sit-ups
15 hip extensions
:30 R plank
:30 L plank
2:00 rest
B1. Close-grip bench, 5 x 1-2 tough; :60 rest
B2. Weighted pull-up, 5 x AMRAP in :60 @ 20; :60 rest
+
3 sets of:
15 anchored sit-ups
15 hip extensions
:30 R plank
:30 L plank
2:00 rest
A. 165 (got 1 at 170 but failed the second rep)
B1. 105-110-115-120-125(1)
B2. 5-5-5-5-5
+
complete
I was a little disappointed how the hang squat cleans went, I was hoping to get at least 170 or 175, I got up to 170 and got the first rep but went for the second and it wasn't even close. Oh well. The bench press felt a little heavier than usual, I was reading through my workouts from 6 months ago and in January I bench pressed 115 for 5 reps, but today it was a struggle to bench press 115 for two reps. What?! I don't think I ate enough today, I felt like I didn't have a lot of energy. The last part of the workout was good, except for the planks. Today I really proved how terrible I am at planks. I just can't support myself very well on one arm, I was wobbling and shaking all over the place, it was pretty funny. Stephen said he's going to have me work on these a lot more which is good because I am very bad at them. I can walk on my hands easily, so I should be able to hold a side plank for longer than 30 seconds.
Wednesday, August 14, 2013
8/13/2013
A. Front squat, build quickly to a tough single, stop when speed out of the hole slows significantly
B1. Squat snatch clusters, 3 x 2.2.2 @ 95; :15 between doubles; :90 rest
B2. Ring muscle-ups, 3 x 5 for time; :90 rest
+
3 sets of:
:35 AirDyne @ 100%
3:55 rest
+
10:00 AirDyne @ Z1
A. 200
B1. complete
B2. complete, forgot to do these for time but I think it took me around 2:00 each time, except for the last round when I failed like 4 muscle ups in a row
+
complete
+
complete
Mehhhh today was not great. The front squats felt really good, 200 was very easy so I went up to 210 but as soon as I got to the bottom of the squat I knew I wasn't going to be able to come back up. That would have been nice to tie my PR but oh well. The snatches/muscle ups were a shit show today. Well, just the muscle ups. The snatches actually felt really good (except for one rep where I literally fell on my ass) but I can tell I'm getting under the bar so much faster and 95 pounds is starting to feel really light. The muscle ups on the other hand were pretty bad today. My arms were so tired and I was also jumping from the ground to the rings instead of stepping off a box because I'm trying to get in the habit of doing that. During the second round I failed one muscle up, and in the third round I failed like 5 muscle ups. It was very frustrating. I don't know if it's because I was jumping from the ground, and trying to do them without false grip, or what. I felt like I had no energy. The airdyne sprints were pretty terrible, but that was to be expected. Kind of a frustrating day but I need to learn to not freak out when something goes wrong. Sometimes certain days are going to be worse than others.
B1. Squat snatch clusters, 3 x 2.2.2 @ 95; :15 between doubles; :90 rest
B2. Ring muscle-ups, 3 x 5 for time; :90 rest
+
3 sets of:
:35 AirDyne @ 100%
3:55 rest
+
10:00 AirDyne @ Z1
A. 200
B1. complete
B2. complete, forgot to do these for time but I think it took me around 2:00 each time, except for the last round when I failed like 4 muscle ups in a row
+
complete
+
complete
Mehhhh today was not great. The front squats felt really good, 200 was very easy so I went up to 210 but as soon as I got to the bottom of the squat I knew I wasn't going to be able to come back up. That would have been nice to tie my PR but oh well. The snatches/muscle ups were a shit show today. Well, just the muscle ups. The snatches actually felt really good (except for one rep where I literally fell on my ass) but I can tell I'm getting under the bar so much faster and 95 pounds is starting to feel really light. The muscle ups on the other hand were pretty bad today. My arms were so tired and I was also jumping from the ground to the rings instead of stepping off a box because I'm trying to get in the habit of doing that. During the second round I failed one muscle up, and in the third round I failed like 5 muscle ups. It was very frustrating. I don't know if it's because I was jumping from the ground, and trying to do them without false grip, or what. I felt like I had no energy. The airdyne sprints were pretty terrible, but that was to be expected. Kind of a frustrating day but I need to learn to not freak out when something goes wrong. Sometimes certain days are going to be worse than others.
Monday, August 12, 2013
Subscribe to:
Posts (Atom)