For time:
20 squat snatches, 95#
+
3 sets of:
:35 prowler @ 95%, moderate load that allows foot turnover
3:55 rest
+
3 sets of:
:35 row @ 100%
3:55 rest
4:42 (did this on July 9 with 90# and it took me 8:23, so this is a huge improvement)
+
complete with 90# on prowler
+
complete
I can't even believe how much my snatches have improved in just the last month. I figured I would beat my previous time but I did not know I would cut it almost in half. I was able to do all of the snatches in sets of 2 except for the last rep. I also failed rep 10 (fell forward at the bottom) but other than that all of them were touch and go sets of 2. I think I was taking a bit too long of a break between sets because I figured at some point I was going to have to switch to singles so I was already preparing for that but I never had to go to singles, so I think next time I could do this even faster. The weight felt light and I was moving under the bar quickly. I am so happy with how well this went. I actually like snatches now, who would have thought! The prowler was also not as bad as two weeks ago, I think I have finally found a good pace where I can keep moving the whole time. I am also starting to recover a lot faster after the prowler, I noticed I didn't have to wait as long between the prowler and row sprints, which is a good sign. The row sprints sucked and felt like they were taking forever. Overall a good day!
Hold the vision, Trust the process Program design by Stephen Flamm
Wednesday, August 21, 2013
8/20/2013
A. Front squat, build quickly to a tough single, stop when speed out of the hole slows significantly
B. Hang squat clean, take your time and build to a max
+
For completed reps:
1 muscle-up attempt every :30 for 5:00
5:00 rest
1 muscle-up attempt every :30 for 5:00
A. 205
B. 185 (PR+10)
+
got 5 MUs out of 10
5:00 rest
1 MU out of 10 (this was a fail. Still trying to work on doing them without a false grip)
Today was good and bad. I am very pleased that I was able to work up to 205 on the front squat because my max is 210, so that gives me hope that I can PR my front squat pretty soon. I am REALLY happy that I was able to PR my hang squat clean today! They all felt really good and I didn't really struggle with standing any of them up except for 185, Stephen said it looked like my head was going to explode. I think I could get 190 relatively soon. The muscle ups were an epic FAIL today. I am in a weird spot right now with my muscle ups. For the past few weeks I have only been doing them without a false grip and since i am still getting used to this they are hit or miss. And I haven't used false grip in so long that now when the non false grip ones start to fail I can't use false grip because it feels very awkward now. So I am in a weird limbo where I can't do false grip anymore but I am not that good at non-false grip to do them consistently. I just have to keep practicing them and I also need to start doing a couple every day. I have only been doing them once a week when they are programmed but they won't get better unless I do them more so I'm going to start doing them in my warm up or cool down. Also I realized I tend to do this thing where if I PR something then I'm like "oh well even if these suck I still PRd my hang squat clean so whatever" and I need to not think that way. Just because I PR something doesn't mean I can use that as an excuse to mentally check out of the rest of my workout.
B. Hang squat clean, take your time and build to a max
+
For completed reps:
1 muscle-up attempt every :30 for 5:00
5:00 rest
1 muscle-up attempt every :30 for 5:00
A. 205
B. 185 (PR+10)
+
got 5 MUs out of 10
5:00 rest
1 MU out of 10 (this was a fail. Still trying to work on doing them without a false grip)
Today was good and bad. I am very pleased that I was able to work up to 205 on the front squat because my max is 210, so that gives me hope that I can PR my front squat pretty soon. I am REALLY happy that I was able to PR my hang squat clean today! They all felt really good and I didn't really struggle with standing any of them up except for 185, Stephen said it looked like my head was going to explode. I think I could get 190 relatively soon. The muscle ups were an epic FAIL today. I am in a weird spot right now with my muscle ups. For the past few weeks I have only been doing them without a false grip and since i am still getting used to this they are hit or miss. And I haven't used false grip in so long that now when the non false grip ones start to fail I can't use false grip because it feels very awkward now. So I am in a weird limbo where I can't do false grip anymore but I am not that good at non-false grip to do them consistently. I just have to keep practicing them and I also need to start doing a couple every day. I have only been doing them once a week when they are programmed but they won't get better unless I do them more so I'm going to start doing them in my warm up or cool down. Also I realized I tend to do this thing where if I PR something then I'm like "oh well even if these suck I still PRd my hang squat clean so whatever" and I need to not think that way. Just because I PR something doesn't mean I can use that as an excuse to mentally check out of the rest of my workout.
Tuesday, August 20, 2013
Sunday, August 18, 2013
8/18/2013
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
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
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.
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