AM
3 sets:
400m run @90% aerobic
2:00 rest
500m row @90% aerobic
2:00 rest
300m ski erg @90% aerobic
2:00 rest
PM
A. Split jerk from blocks, 10:00 tech/speed work, you pick the weights
B. Power clean, build very quickly to a heavy single for the day
C. Power clean, 15x1 @90% of B, begin a rep every :20
+
3 sets:
30 double unders
10 KB swings, 53
10 burpees
3:00 rest
+
10:00 airdyne increasing effort every 2:00 so that last 2:00 is 85-90%
AM
complete
PM
A. complete
B. 195
C. complete @175
+
2 rounds
2
2
+
complete
AM session went well, breathing was a little harder on the run this week so I slowed the pace down a bit. Breathing on rowing and ski erg felt better than last week, but I still feel very awkward when I'm on the ski erg. But then again, is it the ski erg that's awkward?
Split jerks were good today, worked up to an easy 165. I focused on punching under the bar and just being more aggressive on the lift in general.
I feel like my power cleans are getting worse. I definitely do not have the same confidence on these as I used to, I'm not sure why. Everything up to 175 was very easy, then I caught 185 VERY low on my chest, that hardly ever happens. I went up to 195 and caught it much higher on the chest but caught it right at parallel. I don't think I have ever had to receive a power clean that low before. I'm not really sure what's going on, the pull off the ground on 185 and 195 felt extremely heavy. The cleans at 175 were shockingly heavy, it was actually bumming me out. 175 is usually nothing, I can do that touch and go 5 times! Today it felt very heavy and I just wasn't being aggressive on the pull off my thighs. Some reps were good, some were bad. I can't believe I actually prefer squatting to power cleaning now. I'm hoping this is just a weird rut, I just need to get more aggressive on these.
The 3:00 piece went well, I got 2 rounds each time. My transition probably could have been faster between double unders and KB. I tripped up once on double unders during the first set but then they were all unbroken after that. I was breathing pretty hard on this. Burpees felt a bit slow today but tried to just stay moving. When I do these types of workouts I try to imagine it as an open workout.
Airdyne was good, I think I'm getting better at mentally pushing myself on this.
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, December 11, 2014
Wednesday, December 10, 2014
12/9/2014
A. Hang squat snatch from just above knees, build quickly to a heavy triple
B. Front rack walking lunge, 3x10-12 steps; 2:00 rest
C1. Close-grip bench press, 1-1-1-1 building to a max, 20x1; :60 rest
C2. Axle pendlay row, 4x3-4, 20x0; :60 rest
+
5:00 airdyne increasing effort :60 so that last :60 is hard
+
6 sets:
:15 airdyne sprint
2:15 walk rest or airdyne spin very easy
+
5:00 airdyne @Z1
A. 125
B. 105-115-125
C1. 125-135-145-150(FAIL x2)
C2. 110-120-130-140
+
complete
+
complete
+
complete
Snatches are continuing to improve. The bar never felt heavy today. 125 was extremely easy and fast for the first two reps (I got a compliment from George so I know it was legit) but on the third rep I lost my grip a little bit returning the bar to the hang, which caused me to rush my set up. I still made the lift but I took a few steps forward with it so I called it. The weight never felt heavy, the return to the hang is definitely the limiting factor on this. It just takes so much energy. I wish I had stronger thumbs. I'm noticing that lately every rep is feeling the same, which is what I want. I'm very happy my snatches are starting to get better, hopefully it stays this way for awhile.
Front rack walking lunge was much easier than last week.
As far as bench press goes, I have just accepted the fact that I will be stuck at a 145 bench press until the day I die. This is starting to get discouraging. I was very confident today that I would hit 150. 145 was easy. I tried for 150 and thought I had it but it got stuck halfway up. DAMMIT. I rested a few minutes and tried again but the second attempt was worse than the first one. I'm not sure if this is a mental block or just pure weak sauce on my end. I think I need to load the weight differently next time. I was talking to Heather afterwards and she made a good point, she said I should try jumping from 140 to 150 next time instead of going from 145 to 150. I always forget that powerlifting is a bit different than olympic weightlifting. On olympic lifts, the jumps get smaller once you start getting close to your max but on back squat/bench press/deadlift the jumps can be a little bigger. Heather said "I wouldn't back squat 295 and then go for 300, that would be a waste of energy". So I think next week (if I have this again next week) I'm going to go 120-130-140-150. If I STILL can't hit 150 after that then I'll know I'm cursed to be bad at bench press forever.
Airdyne felt good today. Even with the bench press fail, today was a good day. My training sessions lately have been very solid overall.
B. Front rack walking lunge, 3x10-12 steps; 2:00 rest
C1. Close-grip bench press, 1-1-1-1 building to a max, 20x1; :60 rest
C2. Axle pendlay row, 4x3-4, 20x0; :60 rest
+
5:00 airdyne increasing effort :60 so that last :60 is hard
+
6 sets:
:15 airdyne sprint
2:15 walk rest or airdyne spin very easy
+
5:00 airdyne @Z1
A. 125
B. 105-115-125
C1. 125-135-145-150(FAIL x2)
C2. 110-120-130-140
+
complete
+
complete
+
complete
Snatches are continuing to improve. The bar never felt heavy today. 125 was extremely easy and fast for the first two reps (I got a compliment from George so I know it was legit) but on the third rep I lost my grip a little bit returning the bar to the hang, which caused me to rush my set up. I still made the lift but I took a few steps forward with it so I called it. The weight never felt heavy, the return to the hang is definitely the limiting factor on this. It just takes so much energy. I wish I had stronger thumbs. I'm noticing that lately every rep is feeling the same, which is what I want. I'm very happy my snatches are starting to get better, hopefully it stays this way for awhile.
Front rack walking lunge was much easier than last week.
As far as bench press goes, I have just accepted the fact that I will be stuck at a 145 bench press until the day I die. This is starting to get discouraging. I was very confident today that I would hit 150. 145 was easy. I tried for 150 and thought I had it but it got stuck halfway up. DAMMIT. I rested a few minutes and tried again but the second attempt was worse than the first one. I'm not sure if this is a mental block or just pure weak sauce on my end. I think I need to load the weight differently next time. I was talking to Heather afterwards and she made a good point, she said I should try jumping from 140 to 150 next time instead of going from 145 to 150. I always forget that powerlifting is a bit different than olympic weightlifting. On olympic lifts, the jumps get smaller once you start getting close to your max but on back squat/bench press/deadlift the jumps can be a little bigger. Heather said "I wouldn't back squat 295 and then go for 300, that would be a waste of energy". So I think next week (if I have this again next week) I'm going to go 120-130-140-150. If I STILL can't hit 150 after that then I'll know I'm cursed to be bad at bench press forever.
Airdyne felt good today. Even with the bench press fail, today was a good day. My training sessions lately have been very solid overall.
Monday, December 8, 2014
12/8/2014
60:00 airdyne @Z1, off every 12:00 for 1 rope climb + 3 wall walks + :30/side plank
complete
complete
Sunday, December 7, 2014
12/7/2014
15 sets:
:30 airdynde @90% aerobic
:30 airdyne @50%
+
AMRAP in 10:00
3 strict handstand push ups
3 bar muscle ups
50m Farmers walk, 70/hand
+
8 sets:
200m run @90% aerobic
:60 rest
complete
+
4 rounds + 2 HSPU
+
complete
I wasn't sure how the strict HSPU were going to go, I have never done those before. They actually weren't too bad at first, but after two rounds they got pretty tough. The first round was unbroken, then 2/1, then all singles after that. I definitely need to keep practicing these. Bar muscle ups were all unbroken until the fourth round. These felt really tough today, my hands kept slipping off the bar and I couldn't get a solid grip. I kept catching myself really low and had to press out at the top more than usual, not sure what was going on.
200 meters seemed a lot farther than 150 today, but breathing was good throughout all 8 sets.
:30 airdynde @90% aerobic
:30 airdyne @50%
+
AMRAP in 10:00
3 strict handstand push ups
3 bar muscle ups
50m Farmers walk, 70/hand
+
8 sets:
200m run @90% aerobic
:60 rest
complete
+
4 rounds + 2 HSPU
+
complete
I wasn't sure how the strict HSPU were going to go, I have never done those before. They actually weren't too bad at first, but after two rounds they got pretty tough. The first round was unbroken, then 2/1, then all singles after that. I definitely need to keep practicing these. Bar muscle ups were all unbroken until the fourth round. These felt really tough today, my hands kept slipping off the bar and I couldn't get a solid grip. I kept catching myself really low and had to press out at the top more than usual, not sure what was going on.
200 meters seemed a lot farther than 150 today, but breathing was good throughout all 8 sets.
Saturday, December 6, 2014
12/6/2014
AM
5-7 rounds @ easy pace
:60 airdyne
20m/side 1-arm farmers walk, 70
:60 row
3/side KB windmill
:60 FLR on ground
PM
A. 1 squat snatch + 1 overhead squat, build to a tough set
B1. Weighted dip, 2x3-5, 20x1; :90 rest
B2. Weighted pronated pull up, 2x3-5, 21x0; :90 rest
+
8:00 @80%
8 CTB pull ups
8 deadlifts @155
8 bar facing burpees
+
4:00 rest
+
8:00 @80%
:20 L-sit accumulation
16 alternating box step up/step down @20
12 airdyne cal
+
Not for time:
400m sled drag, moderate load allowing for minimal rest
AM
5 rounds complete
PM
A. 155, then hit 165 for a snatch PR
B1. 10-15
B2. 20-25
+
complete
+
complete
+
complete with 90# on sled
Really excellent day! Snatches felt great today. I started at 125 and added 10 each time. Every rep felt exactly the same, a patient pull off the ground and fast under the bar. I was keeping the weight back on my heels and didn't fail any reps. The overhead squats were also much better than last week. This was the best my snatching has been in quite awhile. Stephen told me to just go for a 165 PR. I failed it twice, I wasn't getting aggressive punching my arms back in the bottom of the squat so I was falling forward. I went for it one more time and got it! It felt great, it was very easy to stand it up. I think I could definitely hit 170 in the next month or two. Very excited about this PR, especially since I have been trying hit 165 for the past three months. Progress!
I probably should have gone heavier on both the dips and weighted pull ups, haven't done those in quite awhile so I wasn't really sure where to start.
The two 8:00 pieces went well, CTB pull ups are getting very easy and fast. My cycle time on those is getting much quicker. I broke the deadlifts up 4/4, I'm not sure why. Looking back, I didn't need to do that. L-sits were done in sets of :10.
Sled drag was tough but not nearly as terrible as last week.
5-7 rounds @ easy pace
:60 airdyne
20m/side 1-arm farmers walk, 70
:60 row
3/side KB windmill
:60 FLR on ground
PM
A. 1 squat snatch + 1 overhead squat, build to a tough set
B1. Weighted dip, 2x3-5, 20x1; :90 rest
B2. Weighted pronated pull up, 2x3-5, 21x0; :90 rest
+
8:00 @80%
8 CTB pull ups
8 deadlifts @155
8 bar facing burpees
+
4:00 rest
+
8:00 @80%
:20 L-sit accumulation
16 alternating box step up/step down @20
12 airdyne cal
+
Not for time:
400m sled drag, moderate load allowing for minimal rest
AM
5 rounds complete
PM
A. 155, then hit 165 for a snatch PR
B1. 10-15
B2. 20-25
+
complete
+
complete
+
complete with 90# on sled
Really excellent day! Snatches felt great today. I started at 125 and added 10 each time. Every rep felt exactly the same, a patient pull off the ground and fast under the bar. I was keeping the weight back on my heels and didn't fail any reps. The overhead squats were also much better than last week. This was the best my snatching has been in quite awhile. Stephen told me to just go for a 165 PR. I failed it twice, I wasn't getting aggressive punching my arms back in the bottom of the squat so I was falling forward. I went for it one more time and got it! It felt great, it was very easy to stand it up. I think I could definitely hit 170 in the next month or two. Very excited about this PR, especially since I have been trying hit 165 for the past three months. Progress!
I probably should have gone heavier on both the dips and weighted pull ups, haven't done those in quite awhile so I wasn't really sure where to start.
The two 8:00 pieces went well, CTB pull ups are getting very easy and fast. My cycle time on those is getting much quicker. I broke the deadlifts up 4/4, I'm not sure why. Looking back, I didn't need to do that. L-sits were done in sets of :10.
Sled drag was tough but not nearly as terrible as last week.
Friday, December 5, 2014
12/4/2014
A. Thrusters, 3-3-2-2; 2:00 rest
B. Muscle ups, 2x max in :75; 3:45 rest
+
For 12:00
evens: 15 wall ball
odds: 8 toes-to-bar
+
3 sets:
:30 row @97%
4:00 rest
A. 125-135-140-145
B. 11, 9
hit a PR of 8 in a row on the first set, that was neat
+
complete
+
151m
151m
150m
WHAT A DAY.
Thrusters were very easy, I should have gone heavier. I definitely could have hit 150 for 2. I was pausing slightly on the shoulders after the first rep for one second, I would like to move away from doing that just so the reps are more fluid but Stephen said it's okay for now if it's going to help me get heavier weight. I'll test it out next time and see if I can do it without pausing. Really happy with this though because I'm pretty sure my 1RM thruster is 150.
Muscle ups were great today. I started the first set and hit 8 in a row, that's a PR. YAY. They felt really good too, I might have been able to squeeze out one more but I didn't want to totally wreck myself for the rest of the time. I came off the rings and I was pretty winded. I hit 2 more then a single before time ran out. The second set wasn't as good, the first five felt really easy but then my forearms started blowing up a bit, plus I was still sort of winded from the first set. I hit 5, then 2, then 2. I'm not sure why muscle ups make me breathe so hard, after the first set I felt like I had just sprinted 100 meters. I think I just need to try and relax while I'm doing them and focus on my breathing more. I'm really happy with the PR. Progress!
The EMOM is basically when the training session started going downhill. I was so winded throughout the entire thing. All the wall balls were UB and so were TTB. It was completely opposite from last week, the wall balls were tough but the TTB were easy and fast. I don't think I should have been breathing that hard during this EMOM. I might have still been tired from the MUs? Not sure. Did not have a lot of energy for this.
The row sprints were pretty terrible and at this point I was really drained. I am not sure why I was so low on energy all of a sudden because at the beginning of the training session I felt great. I'm happy all my sprints were consistent. The day ended a bit rough but overall very happy.
B. Muscle ups, 2x max in :75; 3:45 rest
+
For 12:00
evens: 15 wall ball
odds: 8 toes-to-bar
+
3 sets:
:30 row @97%
4:00 rest
A. 125-135-140-145
B. 11, 9
hit a PR of 8 in a row on the first set, that was neat
+
complete
+
151m
151m
150m
WHAT A DAY.
Thrusters were very easy, I should have gone heavier. I definitely could have hit 150 for 2. I was pausing slightly on the shoulders after the first rep for one second, I would like to move away from doing that just so the reps are more fluid but Stephen said it's okay for now if it's going to help me get heavier weight. I'll test it out next time and see if I can do it without pausing. Really happy with this though because I'm pretty sure my 1RM thruster is 150.
Muscle ups were great today. I started the first set and hit 8 in a row, that's a PR. YAY. They felt really good too, I might have been able to squeeze out one more but I didn't want to totally wreck myself for the rest of the time. I came off the rings and I was pretty winded. I hit 2 more then a single before time ran out. The second set wasn't as good, the first five felt really easy but then my forearms started blowing up a bit, plus I was still sort of winded from the first set. I hit 5, then 2, then 2. I'm not sure why muscle ups make me breathe so hard, after the first set I felt like I had just sprinted 100 meters. I think I just need to try and relax while I'm doing them and focus on my breathing more. I'm really happy with the PR. Progress!
The EMOM is basically when the training session started going downhill. I was so winded throughout the entire thing. All the wall balls were UB and so were TTB. It was completely opposite from last week, the wall balls were tough but the TTB were easy and fast. I don't think I should have been breathing that hard during this EMOM. I might have still been tired from the MUs? Not sure. Did not have a lot of energy for this.
The row sprints were pretty terrible and at this point I was really drained. I am not sure why I was so low on energy all of a sudden because at the beginning of the training session I felt great. I'm happy all my sprints were consistent. The day ended a bit rough but overall very happy.
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