Hold the vision, Trust the process Program design by Stephen Flamm
Friday, January 2, 2015
1/1/2015
A. Clean thruster. build quickly to a heavy fast single
+
AMRAP in 5:00, treat as the open
30 KB thrusters, 35
20 toes to bar
10 muscle ups
+
3 sets:
:40 row @97%
4:50 rest
A. 155
+
6 muscle ups
+
200m
198m
198m
I was definitely not feeling 100% today, most likely due to lack of sleep (this is why new years eve is the worst). Clean thruster was pretty solid, I worked up to 155 very easily.
The AMRAP was a little disappointing. The KB thrusters were definitely the hardest part. Alex told me to go 12-10-8 instead of 10-10-10 and I'm glad I did, I think that was better choice from a mental standpoint because it's always easier when the numbers are decreasing. The last set of a 8 was a struggle. Once I got to the toes to bar, I realized my grip was already shot. As I was reaching up towards the bar my hands and forearms were pretty fatigued. I knew this would not bode well for the muscle ups. And it didn't. I got to the rings with two minutes left and only got six muscle ups. Mehhhh. Not great. I was hoping to get at least 8. The first muscle up was a shock, I could barely pull my arms back at the top of the dip. I did two in a row then did all singles after that. Every rep was difficult because my grip was just so tired from the KB thrusters. Breathing was never an issue, I've done muscle ups much better than that while breathing a lot harder. It was basically all grip. I would like to do this one again at some point because I know I can do better on this. On the plus side, I thought I would have to do this workout completely by myself but Stephen, Heather, Alex, Annie, Cody and Jon all stuck around and cheered me on. That was really nice. I probably would have rested a lot longer between muscle ups if I didn't have Stephen telling me to test it out.
Row sprints were pretty much the same as last time, legs were smoked today. Overall just felt very drained, I'm glad the holidays are over so I can get back on a normal schedule.
+
AMRAP in 5:00, treat as the open
30 KB thrusters, 35
20 toes to bar
10 muscle ups
+
3 sets:
:40 row @97%
4:50 rest
A. 155
+
6 muscle ups
+
200m
198m
198m
I was definitely not feeling 100% today, most likely due to lack of sleep (this is why new years eve is the worst). Clean thruster was pretty solid, I worked up to 155 very easily.
The AMRAP was a little disappointing. The KB thrusters were definitely the hardest part. Alex told me to go 12-10-8 instead of 10-10-10 and I'm glad I did, I think that was better choice from a mental standpoint because it's always easier when the numbers are decreasing. The last set of a 8 was a struggle. Once I got to the toes to bar, I realized my grip was already shot. As I was reaching up towards the bar my hands and forearms were pretty fatigued. I knew this would not bode well for the muscle ups. And it didn't. I got to the rings with two minutes left and only got six muscle ups. Mehhhh. Not great. I was hoping to get at least 8. The first muscle up was a shock, I could barely pull my arms back at the top of the dip. I did two in a row then did all singles after that. Every rep was difficult because my grip was just so tired from the KB thrusters. Breathing was never an issue, I've done muscle ups much better than that while breathing a lot harder. It was basically all grip. I would like to do this one again at some point because I know I can do better on this. On the plus side, I thought I would have to do this workout completely by myself but Stephen, Heather, Alex, Annie, Cody and Jon all stuck around and cheered me on. That was really nice. I probably would have rested a lot longer between muscle ups if I didn't have Stephen telling me to test it out.
Row sprints were pretty much the same as last time, legs were smoked today. Overall just felt very drained, I'm glad the holidays are over so I can get back on a normal schedule.
12/31/2014
AM
3 sets:
300m ski erg @90% aerobic
:60 rest
30 airdyne cals @90%
:60 rest
500m row @90% aerobic
PM
A. Split jerk cluster from blocks, 4x1.1, :10-:20 between singles; 2:00 rest
B. Power clean, build to a max for the day
+
For 15:00
1st min: 2-3 power clean singles @80% of B
2nd min: 3-5 touch and go deadlifts @80% of B
3rd min: 30-50 double unders
+
10:00 airdyne easy
AM
complete
PM
A. 155-175-185-195
B. 195 (200 Fx2)
+
complete with 155#
3 cleans/5 DL/50 DU each set. all DU unbroken
+
complete
Last training session of 2014! Everything went really well today. Split jerks felt really good, I only had a slight press out on the second rep at 195 but overall my split jerks are getting much better. I just try to remember everything Chelsea Kyle told me about punching under the bar and keeping my chest up.
Power cleans were really easy today, I worked up to 195 pretty quickly. I went for 200 and failed twice. Argggg. That's frustrating. I can hit 195 every single time but lately I haven't been able to get above that. I think next time I might try to go 180-190-200 and see if that makes a difference.
The EMOM was really cool, I enjoyed it a lot. Power cleans at 155 were easy. I did 50 double unders each time and they were all unbroken. Excellent day!
3 sets:
300m ski erg @90% aerobic
:60 rest
30 airdyne cals @90%
:60 rest
500m row @90% aerobic
PM
A. Split jerk cluster from blocks, 4x1.1, :10-:20 between singles; 2:00 rest
B. Power clean, build to a max for the day
+
For 15:00
1st min: 2-3 power clean singles @80% of B
2nd min: 3-5 touch and go deadlifts @80% of B
3rd min: 30-50 double unders
+
10:00 airdyne easy
AM
complete
PM
A. 155-175-185-195
B. 195 (200 Fx2)
+
complete with 155#
3 cleans/5 DL/50 DU each set. all DU unbroken
+
complete
Last training session of 2014! Everything went really well today. Split jerks felt really good, I only had a slight press out on the second rep at 195 but overall my split jerks are getting much better. I just try to remember everything Chelsea Kyle told me about punching under the bar and keeping my chest up.
Power cleans were really easy today, I worked up to 195 pretty quickly. I went for 200 and failed twice. Argggg. That's frustrating. I can hit 195 every single time but lately I haven't been able to get above that. I think next time I might try to go 180-190-200 and see if that makes a difference.
The EMOM was really cool, I enjoyed it a lot. Power cleans at 155 were easy. I did 50 double unders each time and they were all unbroken. Excellent day!
Tuesday, December 30, 2014
12/30/2014
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.
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.
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!
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