A. Front squat, build to a 2RM
B. Squat snatch, build quickly to a single @ 125
+
AMRAP in 12:00:
2 unbroken muscle-ups
30 unbroken double-unders
A. 195
B. complete
+
4 rounds
Front squats felt heavier than last week, I was hoping to get up to 200 for a double but 195 was a struggle so I stopped there. Snatches felt really really good today, I was dropping under the bar quickly and every rep felt the same, even 125 so that's good. The muscle up/double under workout was such a disappointment. I went in really confident because I was able to get 6 sets of 2 MUs last week in 10 minutes so I thought I would be able to get at least 6 rounds on this. But right from the start my muscle ups felt like shit, I don't know if I didn't warm up enough or what was going on, but I felt like I weighed 1000 pounds. I was catching myself super low in the dip, lower than I have ever caught myself on muscle ups. I got through 3 rounds and then did 1 muscle up and failed the second so I couldn't move on to the double unders. I strung two together barely. When I went back for the 5th round I did 1 MU but failed the second. Then I tried again and failed the FIRST muscle up. What the fuck. Then I got another muscle up but couldn't string another one together and then time ran out. I was so disappointed with this because every muscle up felt terrible and I was doing so well last week.
Hold the vision, Trust the process Program design by Stephen Flamm
Wednesday, October 9, 2013
Monday, October 7, 2013
Sunday, October 6, 2013
OPTathlon
weight: 154
Event 1: Clean and Overhead in 10 min
last year: 170
this year: 190
Very happy with this. I started with 170, then went to 180, then 190. The jerk on 190 was rough, I basically pressed it up, I didn't push myself under the bar enough. I tried for 195 with about 10 seconds left but I failed the clean. I think I would have been able to stand up with it if I had more time to rest.
Event 2: Standing Triple Jump
last year: 16′ 11″
this year: 18'6"
Pleased with a PR on this, still need to get better at the correct technique
Event 3: Row Repeats (500 m row, rest 90 sec, 500 m row)
last year: 1:55.7, 2:3.3
this year: 1:47.6, 1:57.9
REALLY HAPPY with this. I was not looking forward to this at all because row sprints are terrible but I was hoping to improve on this since I have been doing so much rowing lately. The first 500 felt pretty bad but I was able to hold a good pace, the second 500 SUCKED and I definitely slowed down but was still able to push through. Definitely the worst part of the day but pleased with the improvement from last year.
Event 4:
25 DU's
25 Power snatch-65#
25 burpees
25 DU's
4:29
This was a little deceiving, I broke up the snatches 9/8/5/3, definitely got tough on the shoulders near the end. I felt like I was able to keep a steady pace on the burpees which is good but tripped up on the double unders at the end.
Event 5: Reverse Shot Put Toss - 16# men, 8# women
last year: 28'1"
this year: 27'4"
I am not good at this.
Event 6: 3000 m run
last year: 18:53
this year: 17:36
WHAT. I am so happy about this. I was hoping to PR this today. I was a little worried because a few weeks ago when we had to run at the track, it was terrible and I felt like shit the whole time I was running so I was nervous that it wouldn't go well today. I was able to keep a pretty good pace the first couple laps, then when I started getting tired I would slow down on the curves and pick up the pace on the straightaways. I really didn't feel that bad at all, and I was able to pick it up the last 100 meters. Last year the run felt like it took FOREVER but today it went relatively quickly. Also we had great running weather, it was cloudy and cool. I am pleasantly surprised at how well this went.
Overall, today was awesome, I had a lot of fun with Megan, Stephen, Justin, Jeff, Lee, Pat, and Cody. I liked that the group was a lot smaller than last year, it was chill and relaxed and really fun. Great day!
Saturday, October 5, 2013
10/5/2013
A. Squat clean & jerk, build to your anticipated opener
+
3 sets of:
:30 row @ OPTathlon pace
2:30 rest
+
10:00 AirDyne @ Z1
A. 170
+
162/1:46.3, 142/1:45.6, 143/1:44.8
+
complete
Squat cleans didn't feel as good as last week but they got better as the weight got heavier. All the jerks felt really good though. I think 170 will be a good opener tomorrow, I am hoping to get up to 190 or maybe even 195, a PR would be awesome. The rows were good, I went a little too fast on the third one but overall was able to keep a steady pace for all three. I am looking forward to the OPTathlon tomorrow and interested to see the progress I have made from last year.
+
3 sets of:
:30 row @ OPTathlon pace
2:30 rest
+
10:00 AirDyne @ Z1
A. 170
+
162/1:46.3, 142/1:45.6, 143/1:44.8
+
complete
Squat cleans didn't feel as good as last week but they got better as the weight got heavier. All the jerks felt really good though. I think 170 will be a good opener tomorrow, I am hoping to get up to 190 or maybe even 195, a PR would be awesome. The rows were good, I went a little too fast on the third one but overall was able to keep a steady pace for all three. I am looking forward to the OPTathlon tomorrow and interested to see the progress I have made from last year.
Friday, October 4, 2013
Thursday, October 3, 2013
10/3/2013
AM:
35:00 airdyne @Z1
PM:
A1. Weighted ring dip, 3-2-1, 20X1; :60 rest
A2. 1-arm DB row, 3 x 7-9/arm as heavy as possible; no rest between arms, :60 rest
+
For time:
20m handstand walk
25 toes-to-bar
30 pistols
25 CTB pull-ups
20m handstand walk
AM:
Complete
PM:
A1. 25-30-35
A2. 70-75-80 (7. had to break up the set on the L arm because I was having trouble gripping the DB)
+
11:30
Accidentally fucked up the A1/A2 part of my workout, I did all of A1 and then all of A2 instead of going back and forth. Get it together McCarty. Dips felt harder than last week, it was tougher coming out of the bottom of the dip. DB rows are definitely getting better, although I had to break up the set of 7 with 80# on the left arm because I literally couldn't hold on to the DB, it kept slipping out of my hand. The last part of my workout was really fun, I enjoyed this one. Handstand walk was probably the best it has been, I did the first 10m unbroken, then almost had the second 10m unbroken on the way back. Toes to bar felt a little off, I haven't done those in awhile so I was breaking them up more than I would have liked. The pistols were definitely the slowest part, I have to really focus in order to keep my balance, especially on the left leg. I had to re-do a few because I fell over. CTB pull ups felt good, I broke those up mostly in sets of 5. The handstand walk at the end was good, for being fatigued I made it almost the whole 10m on the way down, same on the way back. Very pleased with that.
35:00 airdyne @Z1
PM:
A1. Weighted ring dip, 3-2-1, 20X1; :60 rest
A2. 1-arm DB row, 3 x 7-9/arm as heavy as possible; no rest between arms, :60 rest
+
For time:
20m handstand walk
25 toes-to-bar
30 pistols
25 CTB pull-ups
20m handstand walk
AM:
Complete
PM:
A1. 25-30-35
A2. 70-75-80 (7. had to break up the set on the L arm because I was having trouble gripping the DB)
+
11:30
Accidentally fucked up the A1/A2 part of my workout, I did all of A1 and then all of A2 instead of going back and forth. Get it together McCarty. Dips felt harder than last week, it was tougher coming out of the bottom of the dip. DB rows are definitely getting better, although I had to break up the set of 7 with 80# on the left arm because I literally couldn't hold on to the DB, it kept slipping out of my hand. The last part of my workout was really fun, I enjoyed this one. Handstand walk was probably the best it has been, I did the first 10m unbroken, then almost had the second 10m unbroken on the way back. Toes to bar felt a little off, I haven't done those in awhile so I was breaking them up more than I would have liked. The pistols were definitely the slowest part, I have to really focus in order to keep my balance, especially on the left leg. I had to re-do a few because I fell over. CTB pull ups felt good, I broke those up mostly in sets of 5. The handstand walk at the end was good, for being fatigued I made it almost the whole 10m on the way down, same on the way back. Very pleased with that.
Wednesday, October 2, 2013
10/2/2013
3 sets of:
5 touch-and-go deadlifts, 185-225
:30 AirDyne @ 97%
5:00 rest
+
3 sets of:
:50 row @ 100%
6:00 rest
complete, deadlifts @225
+
complete
248/1:40, 246/1:41, 224/1:51. Really fell off on the third one
I was happy to do some deadlifts today, I haven't done those in awhile. The TNG at 225 felt really good. The row sprints sucked as usual, but not as much as last week. The :50 seemed to go much faster than the :60 sprints last week. The first one actually wasn't bad at all, the second one hurt and the third one SUCKED. I basically fell apart on the third sprint, my pace was way too slow by the end but I felt like I was doing all I could do. I can tell my recovery is getting better though, they didn't seem to kill me as bad as the other sprints in the past few weeks. I still felt puke-y after the third one though. Stephen told me I didn't look as close to death as last week so that's a good sign. Improvement! Although I don't think I will ever like rowing.
5 touch-and-go deadlifts, 185-225
:30 AirDyne @ 97%
5:00 rest
+
3 sets of:
:50 row @ 100%
6:00 rest
complete, deadlifts @225
+
complete
248/1:40, 246/1:41, 224/1:51. Really fell off on the third one
I was happy to do some deadlifts today, I haven't done those in awhile. The TNG at 225 felt really good. The row sprints sucked as usual, but not as much as last week. The :50 seemed to go much faster than the :60 sprints last week. The first one actually wasn't bad at all, the second one hurt and the third one SUCKED. I basically fell apart on the third sprint, my pace was way too slow by the end but I felt like I was doing all I could do. I can tell my recovery is getting better though, they didn't seem to kill me as bad as the other sprints in the past few weeks. I still felt puke-y after the third one though. Stephen told me I didn't look as close to death as last week so that's a good sign. Improvement! Although I don't think I will ever like rowing.
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