AM
3 sets:
400m run @90% aerobic
2:00 rest
500m row @90% aerobic
2:00 rest
PM
A. Power cleans, 2x:30 @70% 1RM (all singles- drop and reset); 3:00 rest
+
AMRAP in 10:00 (with Heather if you're in at the same time):
750m row
150 double unders
max power snatches, 95
+
3 rounds not for time:
7-10 weighted glute-ham raises, 20x1
15 tough reverse hypers
max L-sit on parallettes
AM
complete
PM
A. 7, 8 @150#
+
38 snatches total
+
complete
30# DB for GHR
55#/side for RH
L-sits were :30, :27, :26
Today was fun. Power cleans felt really easy, the :30 flew by. The partner workout with Heather was awesome, I thought we did really well. I started on the row and she started with double unders. Stephen told us to try to keep the row around a 2:00 pace, that definitely got a bit tough near the end. I think I ended up around a 2:03. Double unders were broken up on purpose because I was tired from the row. I think I broke about 4 different times. I had about a minute rest before we started the snatches but I know during the comp I probably won't have that much rest time since guys tend to row faster than females. The power snatches felt VERY light. I hit 2 right away and then they were all singles after that. I never felt like I was in danger of failure and never really had to stop and take a breath. Heather and I did a good job of staying close to the bar and rolling it towards the other person after each rep. It's always fun working out with my bud!
Not for time stuff was alright, Stephen told me I need to fix my form on the GHR. I will definitely need to drop down in weight on that until I can correct it but I'm glad I know. The L-sits were better than last time so that's good!
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, November 13, 2014
11/11/2014
A. Squat snatch from high hang (no blocks), 10:00 tech work w/doubles and triples
B. DB rear foot elevated split squat, 1xmax/leg @ 50/hand, 30x0; rest as needed between legs
C1. Close-grip bench press, 3-3-3, 20x1; :30 rest
C2. Pendlay row, 3x2-3, 20x1; :30 rest
C3. Farmer's walk, 3x10-15m tough; 2:00 rest
+
5:00 airdyne @Z1
+
3 sets:
:30 airdyne @97%
4:00 rest
+
5:00 airdyne @Z1
A. complete @ 85, 95, 105
B. 6/R, 6/L
C1. 125-130-135
C2. 145-150-155
C3. complete with 130#/side
+
complete
+
complete
+
complete
Snatches were better than last week, I haven't done them from a hang in awhile but they felt good. It was nice to go back to working with lighter weight and focus on technique. My speed under the bar was good, still trying to work on staying back on my heels for every rep. When I was working at 105 I fell on my butt after the second rep, that was weird. I think I just over-corrected. DB split squats were tough today, I think I should have been able to get more than 6 but my legs were really tired on these.
I'm really happy with how my bench press is improving. I was able to get 135 for 3 reps, that's only 10 pounds under my current 1RM, and they went up pretty easily. Farmer's walk was pretty tough, the hardest part is actually standing up with the weight but then walking with it isn't that bad. I think I might be getting close to my max on that.
Airdyne was good. Overall a solid day.
Tuesday, November 11, 2014
11/9/2014-OPTathlon events 5-6
Event 5: Reverse Shot Put Toss - 16# men, 8# women
last year: 27'4"
this year: 29'10"
Errrrr, where did this come from? I was shocked at how well this went. The two weeks leading up to the OPTathlon, my practice on this was so bad. I'm pretty sure I was barely clearing 20'. On Sunday Heather and I went to the UC campus. I took my first attempt on this and hit 29'10". Heather and I were both shocked. My second and third attempt were not nearly as close. But I'll take it!
Errrrr, where did this come from? I was shocked at how well this went. The two weeks leading up to the OPTathlon, my practice on this was so bad. I'm pretty sure I was barely clearing 20'. On Sunday Heather and I went to the UC campus. I took my first attempt on this and hit 29'10". Heather and I were both shocked. My second and third attempt were not nearly as close. But I'll take it!
Event 6: 3000 m run
last year: 17:36
this year: 18:09
I'm a bit disappointed with this, I thought I would have improved my time from last year. I think part of it had to do with the fact that I did it the day after all the other events and didn't have the same energy I did last year when I did everything in one day and got to do it with the whole group instead of by myself. Also, right before I ran, my ipod broke so I had no way to keep track of my time as I was running. Not that I'm trying to make excuses, but it was hard not knowing exactly where I was. I thought I was moving pretty well through the whole run, my first two laps were pretty fast but then my third lap slowed down. As I passed Heather she said "you're going to have to pick it up if you want to PR" and I was like WHAT?! I thought I was moving pretty quickly. I passed her again and she said "you're going to have to go faster". I thought I picked up the pace but errrr I guess not. My breathing was good, it was my legs that were really tired throughout the whole run. I was able to sprint the last 150 meters but I still fell short of my time last year. I'm okay with it though, I think if I did it with the group and did it on the same day as all the other events I would have been closer to my previous time. But I think in general my running has improved, my breathing has definitely gotten better, I just need to work on pacing and having proper running form. I think I might try to get with Luke a few times so he can work with me on that.
Overall, I'm really happy with how the OPTathlon went this year. I'm glad I was able to hit an easy 200 pound clean and jerk, and I'm really pleased with my rows more than anything. I think my mental toughness is definitely getting better as well, I'm able to tell myself to just keep going and accept the pain. I also noticed my recovery between events is much faster, I didn't feel as worn out and beaten up between events, so that's a good sign. I thought it was a great day. It's always fun getting to do these events with all my favorite people! Next year I definitely won't break it up into two days, that's for sure.
I'm a bit disappointed with this, I thought I would have improved my time from last year. I think part of it had to do with the fact that I did it the day after all the other events and didn't have the same energy I did last year when I did everything in one day and got to do it with the whole group instead of by myself. Also, right before I ran, my ipod broke so I had no way to keep track of my time as I was running. Not that I'm trying to make excuses, but it was hard not knowing exactly where I was. I thought I was moving pretty well through the whole run, my first two laps were pretty fast but then my third lap slowed down. As I passed Heather she said "you're going to have to pick it up if you want to PR" and I was like WHAT?! I thought I was moving pretty quickly. I passed her again and she said "you're going to have to go faster". I thought I picked up the pace but errrr I guess not. My breathing was good, it was my legs that were really tired throughout the whole run. I was able to sprint the last 150 meters but I still fell short of my time last year. I'm okay with it though, I think if I did it with the group and did it on the same day as all the other events I would have been closer to my previous time. But I think in general my running has improved, my breathing has definitely gotten better, I just need to work on pacing and having proper running form. I think I might try to get with Luke a few times so he can work with me on that.
Overall, I'm really happy with how the OPTathlon went this year. I'm glad I was able to hit an easy 200 pound clean and jerk, and I'm really pleased with my rows more than anything. I think my mental toughness is definitely getting better as well, I'm able to tell myself to just keep going and accept the pain. I also noticed my recovery between events is much faster, I didn't feel as worn out and beaten up between events, so that's a good sign. I thought it was a great day. It's always fun getting to do these events with all my favorite people! Next year I definitely won't break it up into two days, that's for sure.
11/8/2014-OPTathlon events 1-4
last year weight: 154 pounds
this year: 149 pounds
^definitely happy with this. I have leaned out, lost some fat and put on muscle over the past year, more specifically the past 5 months or so. I feel so much better on gymnastics and body weight movements but have continued to maintain my strength. I think I have finally found a diet that works for me and I'm really happy with where I'm at right now.
Event 1: Clean and Overhead in 10 min
this year: 149 pounds
^definitely happy with this. I have leaned out, lost some fat and put on muscle over the past year, more specifically the past 5 months or so. I feel so much better on gymnastics and body weight movements but have continued to maintain my strength. I think I have finally found a diet that works for me and I'm really happy with where I'm at right now.
Event 1: Clean and Overhead in 10 min
last year: 190
this year: 200
I started at 180, I probably should have started at 185 but I wanted to make sure I at least hit 200. I went 180, 190, 200 easily. I cleaned 205 and that was easy as well but failed the jerk. I think by this point I was too fatigued to get it over head but I'm happy that the clean was good since it's only 5 pounds under my current PR. I think I would have made the jerk if I had more time.
I started at 180, I probably should have started at 185 but I wanted to make sure I at least hit 200. I went 180, 190, 200 easily. I cleaned 205 and that was easy as well but failed the jerk. I think by this point I was too fatigued to get it over head but I'm happy that the clean was good since it's only 5 pounds under my current PR. I think I would have made the jerk if I had more time.
Event 2: Standing Triple Jump
last year: 18'6"
this year: 18'
I'll take it. I'm not a jumper alright!
I'll take it. I'm not a jumper alright!
Event 3: Row Repeats (500 m row, rest 90 sec, 500 m row)
last year: 1:47.6, 1:57.9
this year: 1:48, 1:49
I think this is the event I'm most pleased with overall. My first row was faster last year but I was able to maintain the pace for the second row this time instead of having a huge drop off. I'm more proud of my mental toughness on this more than anything else. During the last 200 meters of the second row I really wanted to slow down but I told myself just keep going. Really happy with this!!
I think this is the event I'm most pleased with overall. My first row was faster last year but I was able to maintain the pace for the second row this time instead of having a huge drop off. I'm more proud of my mental toughness on this more than anything else. During the last 200 meters of the second row I really wanted to slow down but I told myself just keep going. Really happy with this!!
Event 4:
For time:
21 power snatches (65)
9 burpees over the bar
15 clean and jerks
9 burpees over bar
9 thrusters
9 burpees over bar
5:07
Mehhhh. I was a little disappointed with my time on this. I was hoping to get under 5:00. I was very fatigued and sore during this entire workout and my breathing was pretty shitty as well. I broke up the snatches 8/7/6, clean and jerks were 5/5/5 and thrusters were unbroken. It was shocking how difficult the clean and jerks were, by this point I was breathing really hard, my grip was tired and my legs were on fire. I think I could have shaved off a few seconds if I didn't rest so long between sets of clean and jerks. My burpees were also slower than I would have liked. I was just extremely worn out during this workout. If a workout like this comes up in the open I need to be able to smash it.
Mehhhh. I was a little disappointed with my time on this. I was hoping to get under 5:00. I was very fatigued and sore during this entire workout and my breathing was pretty shitty as well. I broke up the snatches 8/7/6, clean and jerks were 5/5/5 and thrusters were unbroken. It was shocking how difficult the clean and jerks were, by this point I was breathing really hard, my grip was tired and my legs were on fire. I think I could have shaved off a few seconds if I didn't rest so long between sets of clean and jerks. My burpees were also slower than I would have liked. I was just extremely worn out during this workout. If a workout like this comes up in the open I need to be able to smash it.
Monday, November 10, 2014
11/6/2014
A. squat clean and split jerk, build quickly to your projected OPTathlon opener
B. Overhead squat, 3-3-3, 20x1, 2:00 rest
+
4-3-2-1 for time:
Bar muscle ups
Thrusters, 115
+
5 sets:
:20 row @ OPTathlon repeat pace
2:40 rest
A. 185
B. 125-135-140
+
2:18
+
complete @ 1:48 pace
Clean and jerk felt GREAT today. I warmed up with 105 on the bar for my warm up instead of doing it with an empty bar and it made a huge difference. I was able to work up to 185 pretty easily. Overhead squats were good, barely any wrist pain, glad that's getting better. The bar muscle up/thruster workout was awesome! I really enjoy short, heavy workouts like that one. Everything was unbroken, bar muscle ups were fast and thrusters weren't bad at all. Really pleased with my time on this! The row repeats weren't bad either, I should definitely be able to hold a 1:48 on Saturday.
B. Overhead squat, 3-3-3, 20x1, 2:00 rest
+
4-3-2-1 for time:
Bar muscle ups
Thrusters, 115
+
5 sets:
:20 row @ OPTathlon repeat pace
2:40 rest
A. 185
B. 125-135-140
+
2:18
+
complete @ 1:48 pace
Clean and jerk felt GREAT today. I warmed up with 105 on the bar for my warm up instead of doing it with an empty bar and it made a huge difference. I was able to work up to 185 pretty easily. Overhead squats were good, barely any wrist pain, glad that's getting better. The bar muscle up/thruster workout was awesome! I really enjoy short, heavy workouts like that one. Everything was unbroken, bar muscle ups were fast and thrusters weren't bad at all. Really pleased with my time on this! The row repeats weren't bad either, I should definitely be able to hold a 1:48 on Saturday.
Thursday, November 6, 2014
11/5/2014
AM
For time:
400m run @ 75%
6 rope climbs
400m run @ 85%
12 wall walks
400m run @ 95%
PM
3 rounds for time:
15 toes-to-bar
15 kettlebell swings, 53
15 burpees
+
3 rounds not for time:
7-10 weighted glute-ham raises, 30X1
12 tough reverse hypers
max L-hang from bar
AM
15:40
PM
8:46
+
complete
30# DB for GHR
55#/side for RH
L sit hang- :32, :30, :30
I thought the AM session was good, it was nice having something on the shorter side this week. I think I took each run at the appropriate pace, I was definitely pushing it hard on the last one. Rope climbs were actually pretty good today! I tried resting less between each climb. The wall walks were surprisingly the hardest part, my arms and shoulders were very fatigued and stiff, maybe I didn't warm them up enough before I started? I was just feeling very slow on these.
The PM session was tough but I thought I did pretty well. For some reason I thought it was 15 pull ups, so luckily right before I started I glanced at my notebook and saw it was actually toes to bar. Good thing I checked. Toes to bar were 10/5, 5/5/5, and 5/5/2/1/1/1. After doing so many heavy swings my grip was getting tired. KBs were unbroken on the first round then 12/3 on the second and third round. I was pretty annoyed with myself for setting the kettlebell down with 3 reps to go but at the time I felt like I couldn't hold on any longer. Burpees were at a steady pace, on the last round I really went for it on the last 10 because I wanted to finish under 9 minutes. I'm pretty happy with how my burpees are improving, six months ago I would have looked at 15 burpees per round and been worried but now it doesn't seem like that many. I'm also getting better about just chipping away at them instead of standing there between each rep. My transitions were pretty quick between movements as well. I'm not sure if this is a good time for this workout? I'm happy with my performance, if I had to change something I would try to do all the KBs unbroken.
Not for time stuff was fine, GHR are definitely getting better. L-hang was cool, I have never done that before.
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