A. 1 squat snatch + 3 overhead squats, 5x1 light/moderate without moving feet, begin a set every :90
B. Back squat, 3x3-4, 22x1; 3:00 rest
+
AMRAP in 8:00
30 double unders
15 wall balls, 14 to 9
+
15:00 airdyne @Z1
A. 95-105-115-125-135
B. 175-195-205
+
accidentally did this in opposite order. errrr oops. 7 rounds + 15 WB
+
complete
Snatches felt good today, all of them were really easy. Overhead squats were a bit shaky, especially at 135. Not being allowed to move my feet between the snatch and overhead squats has really made me realize how wide my feet land during my snatches. I definitely need to try and fix this, I'll have to work on it when Chelsea Kyle comes to CSC in a few weeks.
Back squats were a bit better than last week, 195 was easier this time and I only struggled on the last rep of 205.
The 8:00 AMRAP........oh boy. You know that thing when you glance at your programming and you think you know what the workout is and then you do the workout and then you find out you did it in the wrong order? Arggggg. I was supposed to do double unders first but I thought it was wall balls then double unders. DAMMIT. Stephen said it really didn't matter but I was still frustrated with myself for messing it up. Putting that mistake aside, I was still pleased with my performance on this. There were a few things I was annoyed with, like the fact that I dropped the wall ball with 30 seconds left. THIRTY SECONDS. There was no reason for that. If this was the open, I would never do that. I don't know why I did it. My transitions were pretty good overall, although at round 5 I started taking too much rest before I started the wall ball. I was breathing hard but I can tell I've improved a lot in that area because I never really stopped to bend over and rest in the middle of a set like I used to. I just don't enjoy it when there's only two movements in a workout, I would much rather do a chipper. Also, this was more muscle fatigue than anything. My shoulders were toasted, the last round of wall balls hurt so much. My quads were also extremely sore after this. Happy with my performance but I definitely could have done better.
Hold the vision, Trust the process Program design by Stephen Flamm
Saturday, February 14, 2015
2/12/2015
30:00-60:00 swim or around the world of choice, pick 4-6 easy pieces to cycle through every :60
around the world complete
around the world complete
Thursday, February 12, 2015
2/11/2015
AM
3 sets @ easy pace:
2:00 ski erg
2:00 airdyne
2:00 row
2:00 aidyne
PM
A. Shoulder to overhead, 8-6-4 moderate/tough working on efficiency w/different methods (PP, PJ, Split); 2:00 rest
+
For time@95%
30 deadlifts @175
20 alternating pistols
10 bar-facing burpees
+
5:00 @95%
3 ground to overhead, 85
3 toes to bar
6 ground to overhead, 85
6 toes to bar
and so on...
AM
complete
PM
A. 115-125-145
+
3:09
+
68
AM session was cool this morning, I enjoyed doing everything without any rest.
PM session was really fun! The shoulder to overhead felt so easy today. I did push jerk for all sets because I think realistically that's what I'll be doing in the open and it's also more efficient. I started at 115 since 105 sucked so much last week but it was way too easy. 125 was also really light so I jumped to 145 for 4 and that was no problem.
The deadlift workout went really well. I broke up the deadlifts in sets of 5 until the last 5 reps, I had to break those up 3/2. 175 was pretty easy, it didn't start getting tough until 20 reps in, and even then it was mostly breathing. I never felt like the weight was heavy. I really wish my pistols were faster. They are getting better but they're still too slow. I was able to do them on my right leg without holding my opposite foot but I still had to hold my right foot when I was doing them on my left leg. Merrrr. Progress I guess. I just need to keep working on these so I can do them faster and without knee sleeves.
The ground to overhead workout went pretty well, although I wish I would have gotten a few more reps. This one was tough to do after the deadlift piece because my grip was still a bit fatigued from the deadlifts. I did the first 3 GTO unbroken, then 4/2, then I switched to singles. My TTB were unbroken the first set and then all smaller sets after that. My transitions could have been better, I would go directly from the TTB to GTO but I was resting too much before I started my toes to bar. I need to just drop the weight and then jump right up on the bar. Even if I have to do singles, it's still better than standing bent over for 3 seconds before starting. I was pretty happy with my breathing on this, I never felt like I couldn't do another rep. I remember two years ago during the open this workout felt like shit, especially the ground to overhead. I don't remember my score from two years ago but I'm sure it was close to what I got today. It was really fun working out with Duprie, Lauren, and Pat! Those guys are the best.
3 sets @ easy pace:
2:00 ski erg
2:00 airdyne
2:00 row
2:00 aidyne
PM
A. Shoulder to overhead, 8-6-4 moderate/tough working on efficiency w/different methods (PP, PJ, Split); 2:00 rest
+
For time@95%
30 deadlifts @175
20 alternating pistols
10 bar-facing burpees
+
5:00 @95%
3 ground to overhead, 85
3 toes to bar
6 ground to overhead, 85
6 toes to bar
and so on...
AM
complete
PM
A. 115-125-145
+
3:09
+
68
AM session was cool this morning, I enjoyed doing everything without any rest.
PM session was really fun! The shoulder to overhead felt so easy today. I did push jerk for all sets because I think realistically that's what I'll be doing in the open and it's also more efficient. I started at 115 since 105 sucked so much last week but it was way too easy. 125 was also really light so I jumped to 145 for 4 and that was no problem.
The deadlift workout went really well. I broke up the deadlifts in sets of 5 until the last 5 reps, I had to break those up 3/2. 175 was pretty easy, it didn't start getting tough until 20 reps in, and even then it was mostly breathing. I never felt like the weight was heavy. I really wish my pistols were faster. They are getting better but they're still too slow. I was able to do them on my right leg without holding my opposite foot but I still had to hold my right foot when I was doing them on my left leg. Merrrr. Progress I guess. I just need to keep working on these so I can do them faster and without knee sleeves.
The ground to overhead workout went pretty well, although I wish I would have gotten a few more reps. This one was tough to do after the deadlift piece because my grip was still a bit fatigued from the deadlifts. I did the first 3 GTO unbroken, then 4/2, then I switched to singles. My TTB were unbroken the first set and then all smaller sets after that. My transitions could have been better, I would go directly from the TTB to GTO but I was resting too much before I started my toes to bar. I need to just drop the weight and then jump right up on the bar. Even if I have to do singles, it's still better than standing bent over for 3 seconds before starting. I was pretty happy with my breathing on this, I never felt like I couldn't do another rep. I remember two years ago during the open this workout felt like shit, especially the ground to overhead. I don't remember my score from two years ago but I'm sure it was close to what I got today. It was really fun working out with Duprie, Lauren, and Pat! Those guys are the best.
Wednesday, February 11, 2015
2/10/2015
500m row @85%- goal is tough but sustainable pace across all sets
2:30 walk rest, 5:00 after set 5
2:03.7
2:03.7
2:03.7
2:03.8
2:03.9
2:04.4
2:03.5
2:03.5
2:03.4
2:03.1
Today really brought me back to when I used to have row sprint Wednesdays, I would drag a rower in the corner and stay there for an hour and a half. Good times. The 10 sets of 500m were not nearly as bad as I thought they were going to be. My goal was to keep it between a 2:03-2:05 for every set. The first five were pretty easy. I'm not really sure what the hell happened on my sixth one, I thought that would have been better seeing as I had just rested a full 5:00. For some reason I just couldn't hang on to a good pace, I was all over the place on that one. I was able to reign it in for the next four. I was having major stomach cramps during the last four rows, it was actually really distracting. I don't know if I should have eaten earlier in the day or what was going on, but my stomach was really hurting for the last half of the session. I had to chew some gum to distract myself from whatever was going on in my stomach. It eventually went away after I stopped rowing but it was really frustrating.
Since today's session was on the shorter side, I decided to work on some gymnastics with Heather. I haven't done any handstand walking in awhile so that's what I worked on first. It felt great! My handstand walk is actually getting pretty quick. I'm no Val Calhoun but I would like to be able to walk on my hands with that kind of speed eventually. I also did a few freestanding handstand push ups.
2:30 walk rest, 5:00 after set 5
2:03.7
2:03.7
2:03.7
2:03.8
2:03.9
2:04.4
2:03.5
2:03.5
2:03.4
2:03.1
Today really brought me back to when I used to have row sprint Wednesdays, I would drag a rower in the corner and stay there for an hour and a half. Good times. The 10 sets of 500m were not nearly as bad as I thought they were going to be. My goal was to keep it between a 2:03-2:05 for every set. The first five were pretty easy. I'm not really sure what the hell happened on my sixth one, I thought that would have been better seeing as I had just rested a full 5:00. For some reason I just couldn't hang on to a good pace, I was all over the place on that one. I was able to reign it in for the next four. I was having major stomach cramps during the last four rows, it was actually really distracting. I don't know if I should have eaten earlier in the day or what was going on, but my stomach was really hurting for the last half of the session. I had to chew some gum to distract myself from whatever was going on in my stomach. It eventually went away after I stopped rowing but it was really frustrating.
Since today's session was on the shorter side, I decided to work on some gymnastics with Heather. I haven't done any handstand walking in awhile so that's what I worked on first. It felt great! My handstand walk is actually getting pretty quick. I'm no Val Calhoun but I would like to be able to walk on my hands with that kind of speed eventually. I also did a few freestanding handstand push ups.
Tuesday, February 10, 2015
2/9/2015
AM
30:00 airdyne @Z1
+
15:00 mobility work of choice
PM
A. Hang squat snatch, 5x5 unbroken @85, begin a set every :90
B. Front rack alternating reverse lunges, 3x4-6; 2:00 rest
+
AMRAP in 5:00
1 rope climb
3 squat cleans, 155
5 burpees
+
3 rounds not for time:
10 unbroken handstand push ups
10 unbroken CTB pull ups
AM
complete
PM
A. complete
B. 160-165-170
+
3 rounds + 1 burpee
+
complete
Really solid training day. Snatches felt excellent today, much better than last week. I didn't really start breathing hard until the fourth set. My speed under the bar is improving a lot. I still had one or two sloppy reps where I didn't punch under aggressively enough and caught it loose in the squat, but for the most part all of these were really solid.
Reverse lunges were so much better than last week. I was able to get 170 for 6 and it wasn't too tough, I think I could have done 175 but now I know to go for that next week.
The AMRAP was a lot harder than I thought it would be. This was an instance where relying on my lifting shoes/knee sleeves hurt me a little bit. Before the workout started, I decided I had to make a choice between wearing my knee sleeves or wearing a belt because I knew it would take too much time to pull up my knee sleeves AND put a belt on. I went with the knee sleeves. Wearing my lifting shoes for the rope climbs definitely slowed me down a bit, I wasn't able to grab the rope with my feet very well and the slide down was also slower than if I were to wear nanos. The squat cleans didn't start feeling heavy until the fourth time through. I was mostly breathing hard because of the rope climb. I think I need to get thinner knee sleeves or start trying to use them less because I wasted too much time pulling them up and down. I really wanted to get four rounds but as soon as I started the squat cleans on the fourth round I knew I wasn't going to finish in time. Dammit. It was fun doing this workout with Lauren, she definitely pushed me. I know I would have rested longer before each rope climb if I had been doing this alone.
I really enjoyed the three rounds not for time. My handstand push ups are getting so fast! When did that happen? Who knows. Now I just need to be able to do them that fast under fatigue. CTB pull ups were fast the first two rounds but slowed down a bit during the third round, I could feel my hand starting to tear so I slowed down the cycle time. Overall a really good day of training!
30:00 airdyne @Z1
+
15:00 mobility work of choice
PM
A. Hang squat snatch, 5x5 unbroken @85, begin a set every :90
B. Front rack alternating reverse lunges, 3x4-6; 2:00 rest
+
AMRAP in 5:00
1 rope climb
3 squat cleans, 155
5 burpees
+
3 rounds not for time:
10 unbroken handstand push ups
10 unbroken CTB pull ups
AM
complete
PM
A. complete
B. 160-165-170
+
3 rounds + 1 burpee
+
complete
Really solid training day. Snatches felt excellent today, much better than last week. I didn't really start breathing hard until the fourth set. My speed under the bar is improving a lot. I still had one or two sloppy reps where I didn't punch under aggressively enough and caught it loose in the squat, but for the most part all of these were really solid.
Reverse lunges were so much better than last week. I was able to get 170 for 6 and it wasn't too tough, I think I could have done 175 but now I know to go for that next week.
The AMRAP was a lot harder than I thought it would be. This was an instance where relying on my lifting shoes/knee sleeves hurt me a little bit. Before the workout started, I decided I had to make a choice between wearing my knee sleeves or wearing a belt because I knew it would take too much time to pull up my knee sleeves AND put a belt on. I went with the knee sleeves. Wearing my lifting shoes for the rope climbs definitely slowed me down a bit, I wasn't able to grab the rope with my feet very well and the slide down was also slower than if I were to wear nanos. The squat cleans didn't start feeling heavy until the fourth time through. I was mostly breathing hard because of the rope climb. I think I need to get thinner knee sleeves or start trying to use them less because I wasted too much time pulling them up and down. I really wanted to get four rounds but as soon as I started the squat cleans on the fourth round I knew I wasn't going to finish in time. Dammit. It was fun doing this workout with Lauren, she definitely pushed me. I know I would have rested longer before each rope climb if I had been doing this alone.
I really enjoyed the three rounds not for time. My handstand push ups are getting so fast! When did that happen? Who knows. Now I just need to be able to do them that fast under fatigue. CTB pull ups were fast the first two rounds but slowed down a bit during the third round, I could feel my hand starting to tear so I slowed down the cycle time. Overall a really good day of training!
Sunday, February 8, 2015
Saturday, February 7, 2015
2/7/2015
3 sets @easy pace:
:60 freestanding handstand hold attempts
:60 rest
250m row
:60 rest
+
For times:
750m row @85%
2:00 rest
3 rounds of (9 ski erg calories + 12 handstand push ups + 15 russian KB swings @70)
2:00 rest
750m row @85%
+
15 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%
complete
+
3:13.8/2:09.2
+
9:13
+
3:13.8/2:09.2
+
complete
Training was not the best today. I felt a bit frazzled, I think it's because there were so many people in the gym this morning and I couldn't really find a place to settle. Freestanding handstand attempts were all pretty bad, I only had one or two good ones.
The ski erg/HSPU workout was a real dooz. My breathing was felt terrible on this, worse than it has in awhile. I'm not really sure what was going on. I was able to do the first set of HSPU unbroken but had to break them up 6/4/2 on the second round and 6/4/1/1 on the third round. KB swings were all unbroken. I don't think I could have gone much faster on this but my breathing was just not good at all. I was pretty happy about my rows, they were exactly the same! That's pretty neat, especially since I didn't feel great on the second row.
:60 freestanding handstand hold attempts
:60 rest
250m row
:60 rest
+
For times:
750m row @85%
2:00 rest
3 rounds of (9 ski erg calories + 12 handstand push ups + 15 russian KB swings @70)
2:00 rest
750m row @85%
+
15 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%
complete
+
3:13.8/2:09.2
+
9:13
+
3:13.8/2:09.2
+
complete
Training was not the best today. I felt a bit frazzled, I think it's because there were so many people in the gym this morning and I couldn't really find a place to settle. Freestanding handstand attempts were all pretty bad, I only had one or two good ones.
The ski erg/HSPU workout was a real dooz. My breathing was felt terrible on this, worse than it has in awhile. I'm not really sure what was going on. I was able to do the first set of HSPU unbroken but had to break them up 6/4/2 on the second round and 6/4/1/1 on the third round. KB swings were all unbroken. I don't think I could have gone much faster on this but my breathing was just not good at all. I was pretty happy about my rows, they were exactly the same! That's pretty neat, especially since I didn't feel great on the second row.
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