A. Front squat clusters, 3 x 2.2.2; :30 between doubles, 3:00 rest
+
For completed reps:
1 muscle-up attempt every :30 for 5:00
5:00 rest
1 muscle-up attempt every :30 for 5:00
+
AMRAP in 6:00:
3 hang squat cleans, 135
6 CTB pull-ups
A. complete @165
+
8/10 (+3 from last week)
5:00
4/10 (+3 from last week)
+
4 rounds + squat cleans
The muscle ups went much better this week than last week. I watched some of Carl Paoli's videos on non-false grip muscle ups and I think that helped a lot. Now I am trying to think more about throwing my hips towards the rings and keeping everything tighter. Sometimes I still bring my arms out too wide which causes me to fail. Hopefully soon I'll be able to get all 10 both times, I just need to keep doing these. They are starting to feel a lot more comfortable which is a good sign. The squat clean/CTB thing sucked, the cleans felt really heavy and got more difficult with each round. The CTBs were ok but I ripped my hand near the end. Oops.
Hold the vision, Trust the process Program design by Stephen Flamm
Wednesday, August 28, 2013
Tuesday, August 27, 2013
Monday, August 26, 2013
8/25/2013
A. Front squat, build quickly to a fast single @ 70-80% 1RM
+
AMRAP in 12:00:
150 wall balls, 20/14 to 10/9'
90 double-unders
30 muscle-ups
8:00 rest
12 sets for max total meters:
:30 row
:30 rest (stay in rower)
A. 170
+
wall balls + 30 double unders. This was an epic fail due to getting a nose bleed 30 wall balls in
+
142, 134, 133, 132, 131, 129, 128, 126, 127, 125, 125, 129
Well today did not go as I had hoped. I was looking forward to doing 13.3 again because I have been doing so many wall balls lately I knew I would be able to improve my Karen time. When I did 13.3 in March, my Karen time was like 9:40 or something and I wanted to beat that. Once I started, I felt like I was on pace to beat my old time because I was doing the wall balls in sets of 10 and they felt really good. Then about 30 wall balls in, I got a nosebleed. I'm not sure if I hit myself in the face with the ball, I don't really remember doing that, or if it was just a random nosebleed, but it threw everything off. At first I was confused as to where the blood was coming from, then it started dripping all down my shirt, all over the floor and all over the ball. I kept going because I didn't want to stop, but after about 50 wall balls I had to run and get a towel. Every 10 wall balls I had to stop and press the towel to my nose to try and stop the bleeding so I could get through another set of WB, then during the set of wall balls I was swallowing all the blood, it was gross. It got all over the ball, all over me, all over the ground, and now there is blood on the 9 foot target haha. I came off the wall balls around 11:00 and knew I wasn't going to be able to come anywhere close to what I got last time, which was all the double unders plus 3 MUs. I only got 30 double unders before time ran out. I was so frustrated because the wall balls felt really good (besides the whole swallowing blood part) but physically they felt great and I was disappointed that the nosebleed threw me off. I really want to do this again maybe in a few weeks because i know I can improve my Karen time. Stupid nosebleed.
+
AMRAP in 12:00:
150 wall balls, 20/14 to 10/9'
90 double-unders
30 muscle-ups
8:00 rest
12 sets for max total meters:
:30 row
:30 rest (stay in rower)
A. 170
+
wall balls + 30 double unders. This was an epic fail due to getting a nose bleed 30 wall balls in
+
142, 134, 133, 132, 131, 129, 128, 126, 127, 125, 125, 129
Well today did not go as I had hoped. I was looking forward to doing 13.3 again because I have been doing so many wall balls lately I knew I would be able to improve my Karen time. When I did 13.3 in March, my Karen time was like 9:40 or something and I wanted to beat that. Once I started, I felt like I was on pace to beat my old time because I was doing the wall balls in sets of 10 and they felt really good. Then about 30 wall balls in, I got a nosebleed. I'm not sure if I hit myself in the face with the ball, I don't really remember doing that, or if it was just a random nosebleed, but it threw everything off. At first I was confused as to where the blood was coming from, then it started dripping all down my shirt, all over the floor and all over the ball. I kept going because I didn't want to stop, but after about 50 wall balls I had to run and get a towel. Every 10 wall balls I had to stop and press the towel to my nose to try and stop the bleeding so I could get through another set of WB, then during the set of wall balls I was swallowing all the blood, it was gross. It got all over the ball, all over me, all over the ground, and now there is blood on the 9 foot target haha. I came off the wall balls around 11:00 and knew I wasn't going to be able to come anywhere close to what I got last time, which was all the double unders plus 3 MUs. I only got 30 double unders before time ran out. I was so frustrated because the wall balls felt really good (besides the whole swallowing blood part) but physically they felt great and I was disappointed that the nosebleed threw me off. I really want to do this again maybe in a few weeks because i know I can improve my Karen time. Stupid nosebleed.
Friday, August 23, 2013
8/22/2013
A. Close-grip bench press, build to a max
B. Weighted pull-up, build to a 3RM
+
5 rounds of:
15 hip extensions
15m L-arm Farmer's walk, 75-90
15m R-arm Farmer's walk, 75-90
:30 front leaning rest on ground
:90 rest
A. 138 (PR+8)
B. 35# (got 2 reps at 40 but failed the third)
+
complete with 88# KB
B. Weighted pull-up, build to a 3RM
+
5 rounds of:
15 hip extensions
15m L-arm Farmer's walk, 75-90
15m R-arm Farmer's walk, 75-90
:30 front leaning rest on ground
:90 rest
A. 138 (PR+8)
B. 35# (got 2 reps at 40 but failed the third)
+
complete with 88# KB
Wednesday, August 21, 2013
8/21/2013
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!
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!
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.
Subscribe to:
Posts (Atom)