A. Hang squat snatch 2014 regionals style, 3 attempts for max, 1 attempt every 2:00
B. Front rack walking lunge, 4x4-6; 2:00 rest
C1. DB bench press w/feet & knees raised, build to a 5RM in 3 sets
C2. Pendlay row, 3x6-8, 20x0; :60 rest
+
5:00 airdyne increasing effort every :60 so that last :60 is hard
+
4 sets:
:25 airdyne @97%
3:35 walk rest or airdyne very easy
+
5:00 airdyne @Z1
A. 130-140-150
B. 140-150-160-170(4)
C1. 30-40-45
C2. 105-115-125
+
complete
+
complete
+
complete
Solid day. Hang snatches went really well. I only fell forward on my toes on one rep (140) but I still managed to make the lift. 130 and 150 felt really good and both attempt were pretty easy. It was fun treating it as a regionals style workout! After it was over, Alex and Stephen encouraged me to go for 160 just to see if I could hit a PR. I failed it three times. DAMMIT. The first two attempts were too far out in front, I wasn't getting aggressive punching my arms back. I actually thought I had it on the third attempt, I got under it but my arms started wobbling once I was in the bottom of the squat and I lost it. I'm confident I could hit this if my arms weren't as fatigued. The weight never felt heavy, I think by the third attempt I was just tired. But a 160 hang snatch is coming soon. Alex said once I hit a 160 hang snatch I'll be within 100 pounds of him which means I'll earn my place back in his circle of friends, so I'm using that as motivation.
Walking lunges were tough today but not terrible, I was hoping to get 170 for 6 but my left leg was not having it, it was really tough to stand up on my left leg on the fourth rep. I'm actually starting to enjoy front rack walking lunges (as long as it's a barbell and not kettlebells).
DB bench was pretty good, although 45 was definitely a struggle for 5 but I'm happy I was able to hit that. I know I would not have been able to get 50 for 5. No way sir. Pendlay rows were good.
I think I should have pushed a bit harder on the airdyne sprints, I went balls out on the fourth one and realized I wasn't going that speed for all four of them. They were still fast though. These are definitely not enjoyable nor will they ever be. Overall I was very happy with my training today.
Hold the vision, Trust the process Program design by Stephen Flamm
Tuesday, December 30, 2014
12/28/2014
3 sets @ easy pace:
:60 free standing handstand hold attempts
:60 rest
200m jog
:60 rest
+
For reps:
3:00 strict handstand push ups
3:00 strict pull ups
3:00 farmers walk, 70/hand (25m=1 rep)
+
10 sets:
:60 airdyne @90% aerobic
:60 airdyne @50%
complete
+
14
25
5
+
complete
I really enjoyed the programming today. Freestanding attempts are getting better but not where I would like them to be. I had a few good attempts but for the most part I was kicking up and falling back down right away. Arg. I will master this.
Strict handstand push ups didn't feel as good as last week, I should have been able to get more than 14 in 3:00. I was doing a lot of resting between sets to make sure I wouldn't fail any. The pull ups definitely got tiring, my grip and shoulders were pretty fatigued. By the time I got to the farmers walk my arms were really tired and it was rough holding on to the kettlebells. This one was a shoulder/arm burner.
Airdyne was good as per usual. It was a fun day in the gym, more people than usual on a Sunday which was cool!
:60 free standing handstand hold attempts
:60 rest
200m jog
:60 rest
+
For reps:
3:00 strict handstand push ups
3:00 strict pull ups
3:00 farmers walk, 70/hand (25m=1 rep)
+
10 sets:
:60 airdyne @90% aerobic
:60 airdyne @50%
complete
+
14
25
5
+
complete
I really enjoyed the programming today. Freestanding attempts are getting better but not where I would like them to be. I had a few good attempts but for the most part I was kicking up and falling back down right away. Arg. I will master this.
Strict handstand push ups didn't feel as good as last week, I should have been able to get more than 14 in 3:00. I was doing a lot of resting between sets to make sure I wouldn't fail any. The pull ups definitely got tiring, my grip and shoulders were pretty fatigued. By the time I got to the farmers walk my arms were really tired and it was rough holding on to the kettlebells. This one was a shoulder/arm burner.
Airdyne was good as per usual. It was a fun day in the gym, more people than usual on a Sunday which was cool!
12/27/2014
A. Squat snatch, accumulate 7 singles @135, rest as needed
B1. Weighted ring dip, 3x1-2, 20x1; :90 rest
B2. Weighted pronated pull up, 3x1-2, 21x1; :90 rest
+
8:00 @80% of (5 deadlifts @175 + 5 bar muscle ups + 50 double unders)
4:00 rest
8:00 @80% of (250m row + 5 DB manmakers)
+
Not for time:
200m indoor sled drag, moderate from the waist, play w/all directions- forward, backward, sideways
A. complete
B1. 25-30-35
B2. 40-50-65(PR)
+
complete
+
complete with 25# DB
+
complete with 115# on sled
Today was a bit rough, I was sluggish from traveling and not eating a normal diet. Snatches were definitely better than last Saturday, although I did have a few fails. The first few reps felt really good, but I caught a few on my toes. I'm not sure why I'm doing that lately. When I failed a rep I was usually WAY on my toes and the bar just fell forward. I need to get more aggressive punching my arms back.
I was really happy with the weighted pull up PR! It felt really easy too, I definitely could have done more.
8:00 pieces both felt pretty shitty, I was dragging through these. Bar muscle ups were slow in the first round but got better as the workout progressed, I probably just wasn't warmed up enough for these when I started. The man makers sucked real bad. I used 25# for these. I was pretty tired at this point and just wanted it to be over.
Sled drag was fine, dragging it sideways is definitely harder than I thought.
Overall today was not the best, I never like having to disrupt my normal schedule and training after sitting in the car is never fun. Oh well, happy I at least put in the work!
B1. Weighted ring dip, 3x1-2, 20x1; :90 rest
B2. Weighted pronated pull up, 3x1-2, 21x1; :90 rest
+
8:00 @80% of (5 deadlifts @175 + 5 bar muscle ups + 50 double unders)
4:00 rest
8:00 @80% of (250m row + 5 DB manmakers)
+
Not for time:
200m indoor sled drag, moderate from the waist, play w/all directions- forward, backward, sideways
A. complete
B1. 25-30-35
B2. 40-50-65(PR)
+
complete
+
complete with 25# DB
+
complete with 115# on sled
Today was a bit rough, I was sluggish from traveling and not eating a normal diet. Snatches were definitely better than last Saturday, although I did have a few fails. The first few reps felt really good, but I caught a few on my toes. I'm not sure why I'm doing that lately. When I failed a rep I was usually WAY on my toes and the bar just fell forward. I need to get more aggressive punching my arms back.
I was really happy with the weighted pull up PR! It felt really easy too, I definitely could have done more.
8:00 pieces both felt pretty shitty, I was dragging through these. Bar muscle ups were slow in the first round but got better as the workout progressed, I probably just wasn't warmed up enough for these when I started. The man makers sucked real bad. I used 25# for these. I was pretty tired at this point and just wanted it to be over.
Sled drag was fine, dragging it sideways is definitely harder than I thought.
Overall today was not the best, I never like having to disrupt my normal schedule and training after sitting in the car is never fun. Oh well, happy I at least put in the work!
12/26/2014
5-7 rounds @easy pace
:60 airdyne
20m/side 1-arm Farmers walk, 70
:60 row
2/side turkish get ups
:60 FLR on ground
5 rounds complete
:60 airdyne
20m/side 1-arm Farmers walk, 70
:60 row
2/side turkish get ups
:60 FLR on ground
5 rounds complete
Wednesday, December 24, 2014
12/24/2014
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 cluster from blocks, 3x1.1.1, :10 rest between singles; 2:00 rest
B. Power clean, build to a max for the day
C. Power clean, 12x1 @90% of B, begin a rep every :30
+
3 rounds for even times:
75 double unders
10 KB swings, 53
15 burpees
10 KB swings, 53
15 airdyne calories
3:00 rest
+
10:00 airdyne easy
AM
complete
PM
A. 155-175-190
B. 195 (205 F)
C. complete @175
+
3:42
3:37
3:36
+
complete
Solid day. Split jerks were feeling a bit heavy today but form is definitely much better, I'm punching underneath more and it's definitely making a difference, I didn't press out any reps. I was happy to get 190 for 3.
For some reason my power clean is stuck at 195. I have ended up at 195 for the past three weeks. It was extremely easy, last week I caught it pretty low but today I was catching it much higher. I went for 205 and barely got it past my thighs. What the heck. I power cleaned 210 at one point! I can't believe I'm saying this but I would much rather squat clean. WHO AM I. The cleans at 175 were easy.
The three rounder was a real DOOZ. The double unders were unbroken the first two rounds. During the third round I tripped up on the 50th rep. EFF. That was annoying. KB swings were all unbroken and burpees were steady, although they felt really slow during the second round. I was pushing pretty hard on the airdyne, especially on the third round. I was breathing pretty hard throughout the whole thing but never felt like I was dying. Recovery was good between sets. I'm definitely getting tougher mentally during workouts like this. I don't stand around and rest anymore. I tell myself as soon as I touch the kettlebell I have to pick it up. On the burpees I just kept reaching towards the ground so I wouldn't rest at the top. My transitions all felt really solid on this. I'm very happy I was able to keep my times consistent.
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 cluster from blocks, 3x1.1.1, :10 rest between singles; 2:00 rest
B. Power clean, build to a max for the day
C. Power clean, 12x1 @90% of B, begin a rep every :30
+
3 rounds for even times:
75 double unders
10 KB swings, 53
15 burpees
10 KB swings, 53
15 airdyne calories
3:00 rest
+
10:00 airdyne easy
AM
complete
PM
A. 155-175-190
B. 195 (205 F)
C. complete @175
+
3:42
3:37
3:36
+
complete
Solid day. Split jerks were feeling a bit heavy today but form is definitely much better, I'm punching underneath more and it's definitely making a difference, I didn't press out any reps. I was happy to get 190 for 3.
For some reason my power clean is stuck at 195. I have ended up at 195 for the past three weeks. It was extremely easy, last week I caught it pretty low but today I was catching it much higher. I went for 205 and barely got it past my thighs. What the heck. I power cleaned 210 at one point! I can't believe I'm saying this but I would much rather squat clean. WHO AM I. The cleans at 175 were easy.
The three rounder was a real DOOZ. The double unders were unbroken the first two rounds. During the third round I tripped up on the 50th rep. EFF. That was annoying. KB swings were all unbroken and burpees were steady, although they felt really slow during the second round. I was pushing pretty hard on the airdyne, especially on the third round. I was breathing pretty hard throughout the whole thing but never felt like I was dying. Recovery was good between sets. I'm definitely getting tougher mentally during workouts like this. I don't stand around and rest anymore. I tell myself as soon as I touch the kettlebell I have to pick it up. On the burpees I just kept reaching towards the ground so I wouldn't rest at the top. My transitions all felt really solid on this. I'm very happy I was able to keep my times consistent.
12/23/2014
A. Hang squat snatch from just above knees, build quickly to a heavy single
B. Front rack walking lunge, 3x6-8 steps; 2:00 rest
C1. DB bench press w/feet and knees raised, 4-4-4-4, 20x1; :60 rest
C2. Axle pendlau row, 4x1-2, 20x0; :60 rest
+
5:00 airdyne increasing effort every :60 so that last :60 is hard
+
4 sets:
:20 airdyne sprint
3:10 walk rest or airdyne very easy
+
5:00 airdyne @Z1
A. 145 (155 Fx2)
B. 135-145-155
C1. 30-40-45-50(2)
C2. 130-140-150-155(1)
+
complete
+
complete
+
complete
Snatches were MUCH better than they were on Saturday. I pushed my terrible lifting session from the weekend out of my head. I worked up to an easy 145, it felt great. I got under 155 pretty easily but at the last second I fell forward, DAMMIT. I really thought I had it. It would have been nice to hit that because that's my current hang snatch PR. I tried again and it wasn't even close the second time. I'm happy that 145 was so easy though. I also realized I can't wear my knee sleeves when I'm snatching from just above the knees. As I was moving the bar down into position, I realized I was very aware of the bar moving over my knee sleeves and it was distracting. I pulled them down and was able to snatch just fine without them, so that's good. Maybe I don't have to rely on them as much as I thought.
Walking lunges went really well, those are actually pretty enjoyable. I got 155 for 8, the last few steps were tough but it never felt horrible.
DB bench wasn't as good as last week, I was only able to get 2 on the last set. I always really struggle with the first rep on DB bench. Pendlay row was tough simply because my hands are small and it's hard for me to grip the axle once the weight gets really heavy, I'm basically just doing what I can on that.
Airdyne sprints were rough as usual, I went really hard on these. Legs were hurtin real good.
B. Front rack walking lunge, 3x6-8 steps; 2:00 rest
C1. DB bench press w/feet and knees raised, 4-4-4-4, 20x1; :60 rest
C2. Axle pendlau row, 4x1-2, 20x0; :60 rest
+
5:00 airdyne increasing effort every :60 so that last :60 is hard
+
4 sets:
:20 airdyne sprint
3:10 walk rest or airdyne very easy
+
5:00 airdyne @Z1
A. 145 (155 Fx2)
B. 135-145-155
C1. 30-40-45-50(2)
C2. 130-140-150-155(1)
+
complete
+
complete
+
complete
Snatches were MUCH better than they were on Saturday. I pushed my terrible lifting session from the weekend out of my head. I worked up to an easy 145, it felt great. I got under 155 pretty easily but at the last second I fell forward, DAMMIT. I really thought I had it. It would have been nice to hit that because that's my current hang snatch PR. I tried again and it wasn't even close the second time. I'm happy that 145 was so easy though. I also realized I can't wear my knee sleeves when I'm snatching from just above the knees. As I was moving the bar down into position, I realized I was very aware of the bar moving over my knee sleeves and it was distracting. I pulled them down and was able to snatch just fine without them, so that's good. Maybe I don't have to rely on them as much as I thought.
Walking lunges went really well, those are actually pretty enjoyable. I got 155 for 8, the last few steps were tough but it never felt horrible.
DB bench wasn't as good as last week, I was only able to get 2 on the last set. I always really struggle with the first rep on DB bench. Pendlay row was tough simply because my hands are small and it's hard for me to grip the axle once the weight gets really heavy, I'm basically just doing what I can on that.
Airdyne sprints were rough as usual, I went really hard on these. Legs were hurtin real good.
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