60:00 airdyne @Z1, off every 10:00 for 3 dead hang to inverted + 3 wall walks + :30/side plank
complete
Hold the vision, Trust the process Program design by Stephen Flamm
Tuesday, December 23, 2014
12/21/2014
8 sets:
200m run @90% aerobic
:60 rest
+
AMRAP in 10:00
50m farmers walk, 100/hand
5 strict handstand push ups
5 bar muscle ups
+
8 sets:
:60 airdyne @90% aerobic
:60 airdyne @50%
complete (with Megan!)
+
3 rounds + 25m farmers carry (Cody joined me on this!)
+
complete
Thankfully today was much better than yesterday. Seeing Megan at the gym really lifted my spirits. She offered to run with me and it was awesome, it made the runs more fun and she also pushed the pace which was good. Runs felt great today.
I'm pretty pleased with the AMRAP. The farmers carry with the 100/hand is getting easier and easier. My strict HSPU were also the best they have been so far, I did 4 in a row! The next two rounds were 3/2, already an improvement from last Sunday. Bar MUs were alright, first round was 4/1 then 3/2 for the other two rounds. My grip was pretty shot from the heavy farmers carry so it was tough to hang on to the bar for more than 3 reps. Cody offered to do this one with me and that was cool, it's always nice getting to work out with him!
Airdyne was good. Today was a lot better.
200m run @90% aerobic
:60 rest
+
AMRAP in 10:00
50m farmers walk, 100/hand
5 strict handstand push ups
5 bar muscle ups
+
8 sets:
:60 airdyne @90% aerobic
:60 airdyne @50%
complete (with Megan!)
+
3 rounds + 25m farmers carry (Cody joined me on this!)
+
complete
Thankfully today was much better than yesterday. Seeing Megan at the gym really lifted my spirits. She offered to run with me and it was awesome, it made the runs more fun and she also pushed the pace which was good. Runs felt great today.
I'm pretty pleased with the AMRAP. The farmers carry with the 100/hand is getting easier and easier. My strict HSPU were also the best they have been so far, I did 4 in a row! The next two rounds were 3/2, already an improvement from last Sunday. Bar MUs were alright, first round was 4/1 then 3/2 for the other two rounds. My grip was pretty shot from the heavy farmers carry so it was tough to hang on to the bar for more than 3 reps. Cody offered to do this one with me and that was cool, it's always nice getting to work out with him!
Airdyne was good. Today was a lot better.
12/20/2014
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. Squat snatch, accumulate 5 singles @145 or higher; rest as needed
B1. Weighted ring dip, 2x2-3, 20x1; :90 rest
B2. Weighted pronated pull up, 2x2-3, 21x0; :90 rest
+
8:00 @80% of (5 unbroken toes-to-bar + 5 unbroken deadlift @165 + 5 bar facing burpees)
4:00 rest
8:00 @80% of (15 hip extensions + 15 box jump/step down, 20 + 15 airdyne calories)
+
Not for time:
400m sled drag, moderate load allowing for minimal rest
AM
5 rounds complete
PM
A. Errrr..... 1 rep complete @145 and 1 rep complete @125. This didn't go well. Dropped the bar on my back while warming up and things just went downhill from there.
B1. 20-25
B2. 35-40
+
complete
+
complete
+
complete with 90# on sled
Today was rough man. Real rough. While I was warming up for the snatches I could tell I didn't have a lot of energy. I was supposed to 5 singles at 145 or higher, and I knew it would take me awhile to even get to 145. I hit 105, 125, then went for 135. When I snatched 135, the bar went too far behind me and I lost control of it. I usually fail out in front but this time it went behind and I didn't get out of the way in time, the bar dropped on my lower back. It hurt. It also really freaked me out. I tried to shake it off and went up to 145. I caught it completely on my toes, I'm not even sure how I managed to stand it up. I tried again and failed. Then I failed three more times. I could tell I was afraid to actually drop under the bar and punch it above my head because I was scared I would drop it behind me again. Stephen told me to keep trying because I need to learn how to regain my confidence in situations like this. I failed two more times and each rep was getting worse and worse. The bar was way out in front because I just didn't want to actually land on my heels. It was all mental. I legitimately almost burst into tears right on the platform. I was extremely frustrated and I couldn't shake the fear of dropping the bar behind me. It was so dumb. Stephen told me to take tens off each side and go down to 125. I managed to hit one rep and then called it. This was probably one of the worst snatching sessions I have ever had, and I was mad because I felt like I had completely wasted a lifting session.
Weighted dips and pull ups felt good today, I think a weighted pull up PR might be in the near future.
The 8:00 pieces were good, although I was pretty drained by this point. Not sure why my energy was so lacking today. My TTB are getting really fast and easy. Deadlifts were easy. I wore the wrong pants to do box jumps.
I used 90# on the sled, I only stopped a few times to change directions. I was moving pretty well.
Overall, not a great day, but bad training days make me appreciate the good ones.
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. Squat snatch, accumulate 5 singles @145 or higher; rest as needed
B1. Weighted ring dip, 2x2-3, 20x1; :90 rest
B2. Weighted pronated pull up, 2x2-3, 21x0; :90 rest
+
8:00 @80% of (5 unbroken toes-to-bar + 5 unbroken deadlift @165 + 5 bar facing burpees)
4:00 rest
8:00 @80% of (15 hip extensions + 15 box jump/step down, 20 + 15 airdyne calories)
+
Not for time:
400m sled drag, moderate load allowing for minimal rest
AM
5 rounds complete
PM
A. Errrr..... 1 rep complete @145 and 1 rep complete @125. This didn't go well. Dropped the bar on my back while warming up and things just went downhill from there.
B1. 20-25
B2. 35-40
+
complete
+
complete
+
complete with 90# on sled
Today was rough man. Real rough. While I was warming up for the snatches I could tell I didn't have a lot of energy. I was supposed to 5 singles at 145 or higher, and I knew it would take me awhile to even get to 145. I hit 105, 125, then went for 135. When I snatched 135, the bar went too far behind me and I lost control of it. I usually fail out in front but this time it went behind and I didn't get out of the way in time, the bar dropped on my lower back. It hurt. It also really freaked me out. I tried to shake it off and went up to 145. I caught it completely on my toes, I'm not even sure how I managed to stand it up. I tried again and failed. Then I failed three more times. I could tell I was afraid to actually drop under the bar and punch it above my head because I was scared I would drop it behind me again. Stephen told me to keep trying because I need to learn how to regain my confidence in situations like this. I failed two more times and each rep was getting worse and worse. The bar was way out in front because I just didn't want to actually land on my heels. It was all mental. I legitimately almost burst into tears right on the platform. I was extremely frustrated and I couldn't shake the fear of dropping the bar behind me. It was so dumb. Stephen told me to take tens off each side and go down to 125. I managed to hit one rep and then called it. This was probably one of the worst snatching sessions I have ever had, and I was mad because I felt like I had completely wasted a lifting session.
Weighted dips and pull ups felt good today, I think a weighted pull up PR might be in the near future.
The 8:00 pieces were good, although I was pretty drained by this point. Not sure why my energy was so lacking today. My TTB are getting really fast and easy. Deadlifts were easy. I wore the wrong pants to do box jumps.
I used 90# on the sled, I only stopped a few times to change directions. I was moving pretty well.
Overall, not a great day, but bad training days make me appreciate the good ones.
Friday, December 19, 2014
12/18/2014
For reps (GRID 1):
:80 muscle ups
+
For reps (GRID 2):
20 thrusters, 95
+
For 16:00
evens: 15 wall balls
odds: 7 unbroken toes to bar
+
3 sets:
:40 row @97%
4:50 rest
12
+
:47
+
complete
+
199m
199
199
Very happy with both of my Grid scores. Going into the muscle ups, my goal was 12. Last week I only got 11 in :90 and I wanted to beat that. Before I started Stephen told me to try and do 4 reps every :30. That worked really well, I knocked out 4 right away, had about :15 rest, then hit another 4. I didn't have as much rest after the second set and I was only able to get 3 before I had to drop off the rings. Stephen told me I had time for one more so I was able to hop up and get in one more rep right at the buzzer. I'm really happy with this, especially since my muscle ups felt pretty bad last week. First grid score in the books!
I was a little disappointed that I paused so much on the last few thrusters. The first 10 were pretty fast but it got tough around rep 13. I lost my balance on rep 16 and had to pause so I didn't fall forward. I also had to rest the bar on my shoulders for a second on reps 18-20 and that wasted some time, but there was no way I was going to put the bar down so I guess resting it on my shoulders was better than dropping the bar. While I was doing the thrusters, I noticed my grip was really wide and I'm not sure why. I couldn't really do anything about it because I didn't want to stop but it was just uncomfortable. After I was done I asked Stephen if my time was okay and he said the fastest time anyone would be able to get would be :40 so in the end I'm okay with :47, I just wish I didn't have to pause on the last few reps. Second grip score done!
The EMOM went well today, breathing was good. I had to drop the wall ball on one or two sets because the ball didn't hit the wall so it just fell to the ground. Other than that, the rest of the sets were unbroken. Toes to bar are getting faster and easier.
Rowing was consistent again this week, 199 meters for all three and 1:40 pace. I would have liked to get the pace a little faster but my legs were pretty tired from the thrusters and wall balls.
:80 muscle ups
+
For reps (GRID 2):
20 thrusters, 95
+
For 16:00
evens: 15 wall balls
odds: 7 unbroken toes to bar
+
3 sets:
:40 row @97%
4:50 rest
12
+
:47
+
complete
+
199m
199
199
Very happy with both of my Grid scores. Going into the muscle ups, my goal was 12. Last week I only got 11 in :90 and I wanted to beat that. Before I started Stephen told me to try and do 4 reps every :30. That worked really well, I knocked out 4 right away, had about :15 rest, then hit another 4. I didn't have as much rest after the second set and I was only able to get 3 before I had to drop off the rings. Stephen told me I had time for one more so I was able to hop up and get in one more rep right at the buzzer. I'm really happy with this, especially since my muscle ups felt pretty bad last week. First grid score in the books!
I was a little disappointed that I paused so much on the last few thrusters. The first 10 were pretty fast but it got tough around rep 13. I lost my balance on rep 16 and had to pause so I didn't fall forward. I also had to rest the bar on my shoulders for a second on reps 18-20 and that wasted some time, but there was no way I was going to put the bar down so I guess resting it on my shoulders was better than dropping the bar. While I was doing the thrusters, I noticed my grip was really wide and I'm not sure why. I couldn't really do anything about it because I didn't want to stop but it was just uncomfortable. After I was done I asked Stephen if my time was okay and he said the fastest time anyone would be able to get would be :40 so in the end I'm okay with :47, I just wish I didn't have to pause on the last few reps. Second grip score done!
The EMOM went well today, breathing was good. I had to drop the wall ball on one or two sets because the ball didn't hit the wall so it just fell to the ground. Other than that, the rest of the sets were unbroken. Toes to bar are getting faster and easier.
Rowing was consistent again this week, 199 meters for all three and 1:40 pace. I would have liked to get the pace a little faster but my legs were pretty tired from the thrusters and wall balls.
Thursday, December 18, 2014
12/17/2014
AM
3 sets:
300m ski erg @90% aerobic
2:00 rest
400m run @90% aerobic
2:00 rest
500m row @90% aerobic
2:00 rest
PM
A. Split jerk from blocks, 10:00 tech/speed work @heavy loads
B. Power clean, 1-1-1-1 building; begin a rep every 2:00
C. Power clean, 16x1 @90% of best load in B; begin a rep every :20
+
4 sets @increasing effort:
30 double unders
15 KB swings, 53
15 burpees
30 double unders
+
10:00 airdyne easy
AM
complete
PM
A. complete
B. 155-175-185-195
C. complete @175
+
2:26
2:16
2:01
2:00
+
complete
Very solid day. AM session went really well, I enjoyed starting with the ski erg and doing the run second.
I worked up to 175 on the split jerk, focused on aggressive punch underneath/through. Jerks felt really good today, although the weight seemed heavier than normal when it was sitting on my shoulders.
Power cleans were WAY better this week. I tried to make sure I was properly warmed up for this because I didn't want to feel stiff going into heavy cleans like I did last week. Everything was much easier and form was a lot better today. I worked up to an easy 185. I asked Stephen if he thought jumping to 200 would be too much and he said it would be better to go to 195. Definitely a good decision. 195 felt good but I caught it with my feet a bit wide. The cleans at 90% were also much better than last week. Breathing was a lot better and form was good on each rep. Very happy with this!
The DU/KB/burpee piece went well, I might have started out too fast. All KB swings were unbroken, those were definitely holding me back since there's really no way to speed those up. I had control over the double under speed, burpee speed, and transitions. On the first two rounds, transitions were slower and double unders were at a relaxed pace. Third round was faster and then I went all out on the last set. I flew through the double unders, got through the KB swings, and tried to keep a quick pace on the burpees. I was on pace to shed about :10 off my previous time but I tripped up on the double unders on rep 23. EFF. So I ended up only going :01 faster than the third set. I'm not sure if the numbers are supposed to be increasing more drastically than this? I felt as though I went pretty hard on the third and fourth set. This is tough because the time is supposed to get faster but at the same time I'm also getting more fatigued. Recovery was good between sets. All double unders were unbroken except for the very last set. I was breathing pretty hard throughout, especially on the burpees, but I tried to picture the last set as if I was at the end of an open workout. I think mentally I'm getting much better at pushing myself through pain/heavy breathing.
I think overall today was really good, I felt great on everything.
3 sets:
300m ski erg @90% aerobic
2:00 rest
400m run @90% aerobic
2:00 rest
500m row @90% aerobic
2:00 rest
PM
A. Split jerk from blocks, 10:00 tech/speed work @heavy loads
B. Power clean, 1-1-1-1 building; begin a rep every 2:00
C. Power clean, 16x1 @90% of best load in B; begin a rep every :20
+
4 sets @increasing effort:
30 double unders
15 KB swings, 53
15 burpees
30 double unders
+
10:00 airdyne easy
AM
complete
PM
A. complete
B. 155-175-185-195
C. complete @175
+
2:26
2:16
2:01
2:00
+
complete
Very solid day. AM session went really well, I enjoyed starting with the ski erg and doing the run second.
I worked up to 175 on the split jerk, focused on aggressive punch underneath/through. Jerks felt really good today, although the weight seemed heavier than normal when it was sitting on my shoulders.
Power cleans were WAY better this week. I tried to make sure I was properly warmed up for this because I didn't want to feel stiff going into heavy cleans like I did last week. Everything was much easier and form was a lot better today. I worked up to an easy 185. I asked Stephen if he thought jumping to 200 would be too much and he said it would be better to go to 195. Definitely a good decision. 195 felt good but I caught it with my feet a bit wide. The cleans at 90% were also much better than last week. Breathing was a lot better and form was good on each rep. Very happy with this!
The DU/KB/burpee piece went well, I might have started out too fast. All KB swings were unbroken, those were definitely holding me back since there's really no way to speed those up. I had control over the double under speed, burpee speed, and transitions. On the first two rounds, transitions were slower and double unders were at a relaxed pace. Third round was faster and then I went all out on the last set. I flew through the double unders, got through the KB swings, and tried to keep a quick pace on the burpees. I was on pace to shed about :10 off my previous time but I tripped up on the double unders on rep 23. EFF. So I ended up only going :01 faster than the third set. I'm not sure if the numbers are supposed to be increasing more drastically than this? I felt as though I went pretty hard on the third and fourth set. This is tough because the time is supposed to get faster but at the same time I'm also getting more fatigued. Recovery was good between sets. All double unders were unbroken except for the very last set. I was breathing pretty hard throughout, especially on the burpees, but I tried to picture the last set as if I was at the end of an open workout. I think mentally I'm getting much better at pushing myself through pain/heavy breathing.
I think overall today was really good, I felt great on everything.
12/16/2014
A. Hang squat snatch from just above knees, build quickly to a heavy double
B. Front rack walking lunge, 3x8-10 steps; 2:00 rest
C1. DB bench press w/ feet and knees raised, 5-5-5-5, 20x1; :60 rest
C2. Axle pendlay row, 4x2-3, 20x0; :60 rest
+
5:00 airdyne increasing effort every :60 so that last :60 is hard
+
4 sets:
:18 airdyne sprint
2:42 walk rest or airdyne very easy
+
5:00 airdyne @Z1
A. 125
B. 115-125-135
C1. 25-35-40-45
C2. 120-130-140-150(2)
+
complete
+
complete
+
complete
Blehhhh. Snatches were off today. 125 was very easy and definitely not heavy but it went downhill after that. I got 1 rep at 135 but failed the 2nd rep, I fell forward on my toes. I tried again but the same thing happened. I decided to just go to 140 because there's no reason I should be failing reps at 135. I hit the first rep at 140 but as soon as I returned it to the hang I dropped it because my grip was fatigued by this point. This was very frustrating, especially because I hit 140 for a double a few weeks ago. I don't think I warmed up enough for this. The first rep never felt hard, I just kept landing on my toes for the second rep. That was frustrating. Just an off day.
Front rack lunges are getting easier every week, 135 didn't feel hard. I should probably start heavier next week.
DB bench press wasn't as bad as I thought it would be, last time I did a DB bench cycle I really struggled. It was also cool doing bench with my feet and knees raised, that was different. Got 45 for 5 on the last set but the last rep was tough. Pendlay rows were fine, it's just hard for me to keep a good grip on the bar once the weight starts getting heavy.
Airdyne sprints were tough but I was going all out, felt a little pukey after the fourth one. Besides the snatching fails, today was good.
B. Front rack walking lunge, 3x8-10 steps; 2:00 rest
C1. DB bench press w/ feet and knees raised, 5-5-5-5, 20x1; :60 rest
C2. Axle pendlay row, 4x2-3, 20x0; :60 rest
+
5:00 airdyne increasing effort every :60 so that last :60 is hard
+
4 sets:
:18 airdyne sprint
2:42 walk rest or airdyne very easy
+
5:00 airdyne @Z1
A. 125
B. 115-125-135
C1. 25-35-40-45
C2. 120-130-140-150(2)
+
complete
+
complete
+
complete
Blehhhh. Snatches were off today. 125 was very easy and definitely not heavy but it went downhill after that. I got 1 rep at 135 but failed the 2nd rep, I fell forward on my toes. I tried again but the same thing happened. I decided to just go to 140 because there's no reason I should be failing reps at 135. I hit the first rep at 140 but as soon as I returned it to the hang I dropped it because my grip was fatigued by this point. This was very frustrating, especially because I hit 140 for a double a few weeks ago. I don't think I warmed up enough for this. The first rep never felt hard, I just kept landing on my toes for the second rep. That was frustrating. Just an off day.
Front rack lunges are getting easier every week, 135 didn't feel hard. I should probably start heavier next week.
DB bench press wasn't as bad as I thought it would be, last time I did a DB bench cycle I really struggled. It was also cool doing bench with my feet and knees raised, that was different. Got 45 for 5 on the last set but the last rep was tough. Pendlay rows were fine, it's just hard for me to keep a good grip on the bar once the weight starts getting heavy.
Airdyne sprints were tough but I was going all out, felt a little pukey after the fourth one. Besides the snatching fails, today was good.
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