12:00 Z1 mixed warm-up of AirDyne, row, ski erg, and single-unders, keep it easy and stay moving
+
5 sets of:
400m run @ 90% (goal is same time/set)
2:00 walk rest (4:00 walk rest after set 3)
+
12:00 @ 85% of [7 handstand push-ups + 7 power cleans @ 85 + 7 CTB pull-ups + 35 double-unders]
complete
+
1:47
1:43
1:44
1:43
1:44
+
complete
The 400s went really well today, I think my speed was pretty good and I recovered quickly after each run. The 12:00 workout did not go as well, for some reason I had no energy by that point. My arms were tired and I just felt like I wasn't putting in as much effort as I should, I felt exhausted. I don't know if the running made me tired or what but it was very weird. Bleh. I'm glad the running went well though.
Hold the vision, Trust the process Program design by Stephen Flamm
Sunday, November 10, 2013
Saturday, November 9, 2013
11/9/2013
AM:
35:00 min airdyne @Z1
PM:
A. 1 deadlift + 1 hang squat clean + 2 shoulder-to-overhead, build to a tough (not max) set in 10:00, just to get an idea for next weekB. Clean pull clusters, 3 x 1.1.1 @ 105% clean max; 2:30 rest
+
6 sets for times, goal is same for all:
7 thrusters, 85
250m row @ 2:03/500m
10 burpees
3:00 rest
AM:
complete
PM:
A. 175
B. complete @210
+
1. 2:13/1:58.1 row
2. 2:18/2:00.5
3. 2:24/2:02.0
4. 2:17/2:01.3
5. 2:16/2:01.0
6. 2:11/2:01.3
Today went really well, it was cool training in the afternoon instead of the early morning like I usually do on Saturdays, I had more energy. The deadlift/hang clean/double jerk thing was more difficult than I anticipated, that will definitely be interesting next weekend at the competition. All the cleans felt really good, but it's the second jerk that might give me trouble. I made it up to 175 and jerked it once but didn't even attempt the second jerk. I knew I could get it so I went for it again and got both jerks on the second attempt. I think the key is just focusing on proper technique and also not letting the bar rest on the shoulders for too long, otherwise I start thinking about how heavy it is. I'm hoping to get up to at least 185 next weekend. The thruster/row workout was pretty good, although I need to learn how to pace correctly. Even when Stephen gives me the exact pace I'm supposed to row, I still go out too fast at the beginning. I went out way too fast on the first set, I didn't find a steady pace until the fourth set. Ughhh. Definitely something I need to improve. The thrusters felt very light and I also recovered quickly after each set so that's good.
Thursday, November 7, 2013
11/7/2013
AM:
40:00 airdyne @Z1
PM:
A1. Close-grip bench press, 2-2-2-2; 2:00 rest
A2. Strict pull-ups, 4 x AMRAP; 2:00 rest
+
20:00 @ 85%:
20 AirDyne cals
10 kettlebell swings, 53
1 rope climb
10 burpees
1 rope climb
AM:
complete
PM:
A1. 105-115-120-125
A2. 9-9-8-7
+
complete
Bench press felt a little tough today. I had a bit of a mishap on the set of 115, on the way up the bar hit the rack and came back down, I couldn't push it up so it was sort of stuck on me, then the weights on one side slipped off. Luckily Cody was there to help me. That will teach me to put clips on next time. Oops. The 20:00 workout felt great, my breathing felt excellent the whole time, definitely credit to the extra Z1 work. My rope climbs have gotten so much better too, I am having to rest less before each climb. Good day today.
40:00 airdyne @Z1
PM:
A1. Close-grip bench press, 2-2-2-2; 2:00 rest
A2. Strict pull-ups, 4 x AMRAP; 2:00 rest
+
20:00 @ 85%:
20 AirDyne cals
10 kettlebell swings, 53
1 rope climb
10 burpees
1 rope climb
AM:
complete
PM:
A1. 105-115-120-125
A2. 9-9-8-7
+
complete
Bench press felt a little tough today. I had a bit of a mishap on the set of 115, on the way up the bar hit the rack and came back down, I couldn't push it up so it was sort of stuck on me, then the weights on one side slipped off. Luckily Cody was there to help me. That will teach me to put clips on next time. Oops. The 20:00 workout felt great, my breathing felt excellent the whole time, definitely credit to the extra Z1 work. My rope climbs have gotten so much better too, I am having to rest less before each climb. Good day today.
Wednesday, November 6, 2013
11/6/2013
AM:
30:00 airdyne @Z1
got off every 10:00 and did the ski erg for :60
PM:
3 sets of:
3 thrusters, heavy
100m sprint @ 95%
4:00 rest
+
3 sets of:
5 touch-and-go power snatches, moderate
:30 AirDyne @ 97%
5:00 rest
+
3 sets of:
7 touch-and-go deadlifts, light/moderate
:45 row @ 100%
6:00 rest
AM:
complete
PM:
complete @115
+
complete @95
+
complete @185
1:41.3
1:43.6
1:42.7
30:00 airdyne @Z1
got off every 10:00 and did the ski erg for :60
PM:
3 sets of:
3 thrusters, heavy
100m sprint @ 95%
4:00 rest
+
3 sets of:
5 touch-and-go power snatches, moderate
:30 AirDyne @ 97%
5:00 rest
+
3 sets of:
7 touch-and-go deadlifts, light/moderate
:45 row @ 100%
6:00 rest
AM:
complete
PM:
complete @115
+
complete @95
+
complete @185
1:41.3
1:43.6
1:42.7
Tuesday, November 5, 2013
11/5/2013
A. 1 squat clean + 2 front squat, 10 x 1 @ 145; begin a set every :60
+
5 sets of:
1 muscle-up
3 squat snatches, 85
1 muscle-up
:60 rest
+
3 sets of:
20 double-unders
6 kipping handstand push-ups
20 double-unders
9 toes-to-bars
:90 rest
A. complete
+
1:30
1:20
1:20
1:23
1:27
+
1:40
1:21
1:31
Muscle ups felt good today, surprisingly they got easier during every set, I think the first set felt the worst but by the end they felt nice and fast. I think each set took too long, probably because I put on my belt before I did the snatches. Errr....I probably don't need to be wearing a belt for 85 pound snatches. Come on. That definitely wasted time. Lesson learned for next time. I also wasn't going too fast on this one because I wanted to make sure I didn't fail any muscle ups. Looking back on this, I was being kind of a bitch about it and didn't go very hard because I think I'm still mentally scarred from two weeks ago when I failed every muscle up. The second part was fun, my handstand push ups are getting back to where they used to be. I'm not sure why my first round took me so long. I just felt like I was moving kind of slow today.
+
5 sets of:
1 muscle-up
3 squat snatches, 85
1 muscle-up
:60 rest
+
3 sets of:
20 double-unders
6 kipping handstand push-ups
20 double-unders
9 toes-to-bars
:90 rest
A. complete
+
1:30
1:20
1:20
1:23
1:27
+
1:40
1:21
1:31
Muscle ups felt good today, surprisingly they got easier during every set, I think the first set felt the worst but by the end they felt nice and fast. I think each set took too long, probably because I put on my belt before I did the snatches. Errr....I probably don't need to be wearing a belt for 85 pound snatches. Come on. That definitely wasted time. Lesson learned for next time. I also wasn't going too fast on this one because I wanted to make sure I didn't fail any muscle ups. Looking back on this, I was being kind of a bitch about it and didn't go very hard because I think I'm still mentally scarred from two weeks ago when I failed every muscle up. The second part was fun, my handstand push ups are getting back to where they used to be. I'm not sure why my first round took me so long. I just felt like I was moving kind of slow today.
Sunday, November 3, 2013
11/3/2013
12:00 Z1 mixed warm-up of AirDyne, row, ski erg, and single-unders, keep it easy and stay moving
+
12 sets of:
200m accelerating run, start @ 70 and build to 90% for last 50m)
:60 walk rest (3:00 walk rest after set 6)
+
12:00 @ 80% of [5 handstand push-ups + 10 heavy Russian kettlebell swings + 5 CTB pull-ups + 30 double-unders]
complete, ski erg is fun
+
complete, runs between :45-:48
+
complete with 70# KB. Also finally learned how to do butterfly CTBs, woo!
I'm going to start doing more of the mixed Z1 stuff, that was fun to change it up. I really like the ski erg, it was cool to do something different. The runs were a lot harder than I thought they would be, definitely not as bad as last time but still pretty difficult. I think I started out too fast and wasn't really going 70% at first, it felt more like 80-85% but eventually I think I found the right pace. I was happy to have a 3:00 rest after the 6th run, and I was able to recover relatively quickly between each run which is a good sign. The 12:00 workout was good, I felt pretty wiped out from running so I didn't have much energy but I just tried to keep moving. I also finally learned how to do butterfly CTBs! I did regular kipping pull ups the first round, then the second round I just decided to go for it and see if I could do them butterfly and I got all 5, so I did that for the next two rounds as well. Very excited about this!!
+
12 sets of:
200m accelerating run, start @ 70 and build to 90% for last 50m)
:60 walk rest (3:00 walk rest after set 6)
+
12:00 @ 80% of [5 handstand push-ups + 10 heavy Russian kettlebell swings + 5 CTB pull-ups + 30 double-unders]
complete, ski erg is fun
+
complete, runs between :45-:48
+
complete with 70# KB. Also finally learned how to do butterfly CTBs, woo!
I'm going to start doing more of the mixed Z1 stuff, that was fun to change it up. I really like the ski erg, it was cool to do something different. The runs were a lot harder than I thought they would be, definitely not as bad as last time but still pretty difficult. I think I started out too fast and wasn't really going 70% at first, it felt more like 80-85% but eventually I think I found the right pace. I was happy to have a 3:00 rest after the 6th run, and I was able to recover relatively quickly between each run which is a good sign. The 12:00 workout was good, I felt pretty wiped out from running so I didn't have much energy but I just tried to keep moving. I also finally learned how to do butterfly CTBs! I did regular kipping pull ups the first round, then the second round I just decided to go for it and see if I could do them butterfly and I got all 5, so I did that for the next two rounds as well. Very excited about this!!
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