A. 1 power clean + 2 hang squat cleans + 1 front squat + 2 shoulder to overheads, build to a tough set
+
For 8:00
evens- 1 legless rope climb to 12'
odds- 12 wall balls, 14 to 10'
+
For 8:00
evens- 3-5 strict handstand push ups
odds- 4 box jump overs, 30"
+
5-4-3-2-1 for time:
bar muscle ups
30 unbroken double unders after each set
A. 175
+
complete
+
complete
5 HSPU each set
+
4:30
bar MUs unbroken
Mehhhhhh. I wasn't thrilled about where I ended up on the complex, I thought I would be around 180. 165 felt really easy, but once I started on 175 I was sloppy with my set up on the hang squat cleans. The shoulder to overhead were also shaky so Stephen told me to call it at 175. I definitely need to improve on longer complexes like this.
Legless rope climbs are so easy now! Once I started using the bicycle kick instead of kipping, it got so much easier and faster. Now I just need to work on actually touching the top.
Strict handstand push ups were tougher than usual today. I was still able to get 5 every time but the last 2 reps were always a bit of a struggle. The 30" box wasn't as bad as I thought it would be, once I got over the initial fear of jumping up there it was actually pretty easy.
I think the bar muscle up workout should have been much faster. I did all bar MUs unbroken and never tripped up on the double unders but I was resting too long before each set of MUs. Hands felt very raw by this point and it was getting difficult to hang on to the bar and get a large kip before each muscle up.
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, May 7, 2015
Monday, May 4, 2015
5/3/2015
AM
For time (with Brandie):
500m row
125 double unders
(one partner rows while the other does DU, then switch)
50 deadlifts @185, partner holds deadlift
50 toes to bar, partner hangs
PM
For time:
49 pull ups
7 overhead squats, 115
AM
9:49
PM
2:34
Excellent day!
Brandie and I were both a little nervous for the deadlift workout, we thought the deadlift hold was going to be rough. I started on the row and Brandie did the double unders. I was able to keep the row at 2:00 pace but I could have gone faster, I definitely had more in the tank when I started the double unders. Brandie also rowed at a 2:00 pace. I broke up the double unders 60/30/20/15 with very short breaks in between. Brandie was around 407 meters when I finished the double unders so I had a short rest before we started the deadlifts. Our plan for the deadlifts going in was for me to do 5, Brandie does 5, I do 4 then we drop, then I picked it up right into the hold and she did her 5. We were able to keep that plan until 35, then we dropped every 5. The deadlift hold actually wasn't as bad as I thought it would be, it actually went pretty quickly. On the toes to bar, we each did 5 then would come off the bar. We both agreed afterwards we could have cut down the rest between sets. The hang from the bar was definitely getting tough the last two sets. Overall I was very happy with this, our communication was great during the whole workout. I really enjoyed teaming up with Brandie, I think we work really well together!
I wasn't sure how the pull up workout would go, as I was warming up I could feel a slight tweak in my left shoulder. I first noticed it on the second day of the combine but then it went away until a few days ago. The more I warmed up for pull ups the less I could feel it so I figured it would be fine to do the workout, and I knew if it started bothering me during the pull ups I would just call it. Luckily it was fine but I'm still going to make an appointment to see Pete. I didn't really have a set plan for the pull ups, I figured I would feel it out as I went. I ended up doing 10/10/10/6/5/5/3. I definitely think I could have opened with a bigger set, I felt completely fine during the pull ups. I probably should have opened with at least 15. Overhead squats actually weren't that bad, I did all of them unbroken.
This was a really fun day with Heather, Brandie and Austin. Now if they would just release the workouts then we can really get this party started.
For time (with Brandie):
500m row
125 double unders
(one partner rows while the other does DU, then switch)
50 deadlifts @185, partner holds deadlift
50 toes to bar, partner hangs
PM
For time:
49 pull ups
7 overhead squats, 115
AM
9:49
PM
2:34
Excellent day!
Brandie and I were both a little nervous for the deadlift workout, we thought the deadlift hold was going to be rough. I started on the row and Brandie did the double unders. I was able to keep the row at 2:00 pace but I could have gone faster, I definitely had more in the tank when I started the double unders. Brandie also rowed at a 2:00 pace. I broke up the double unders 60/30/20/15 with very short breaks in between. Brandie was around 407 meters when I finished the double unders so I had a short rest before we started the deadlifts. Our plan for the deadlifts going in was for me to do 5, Brandie does 5, I do 4 then we drop, then I picked it up right into the hold and she did her 5. We were able to keep that plan until 35, then we dropped every 5. The deadlift hold actually wasn't as bad as I thought it would be, it actually went pretty quickly. On the toes to bar, we each did 5 then would come off the bar. We both agreed afterwards we could have cut down the rest between sets. The hang from the bar was definitely getting tough the last two sets. Overall I was very happy with this, our communication was great during the whole workout. I really enjoyed teaming up with Brandie, I think we work really well together!
I wasn't sure how the pull up workout would go, as I was warming up I could feel a slight tweak in my left shoulder. I first noticed it on the second day of the combine but then it went away until a few days ago. The more I warmed up for pull ups the less I could feel it so I figured it would be fine to do the workout, and I knew if it started bothering me during the pull ups I would just call it. Luckily it was fine but I'm still going to make an appointment to see Pete. I didn't really have a set plan for the pull ups, I figured I would feel it out as I went. I ended up doing 10/10/10/6/5/5/3. I definitely think I could have opened with a bigger set, I felt completely fine during the pull ups. I probably should have opened with at least 15. Overhead squats actually weren't that bad, I did all of them unbroken.
This was a really fun day with Heather, Brandie and Austin. Now if they would just release the workouts then we can really get this party started.
Sunday, May 3, 2015
5/2/2015
AM
For time (w/Jessie & Brandie), bar cannot touch the ground within each set of thrusters:
50 thrusters, 95
10 rope climbs
40 thrusters, 95
8 rope climbs
30 thrusters
6 rope climbs
PM
9-6-3 for time:
Strict handstand push ups
Hang power cleans, 110
Bar-facing burpees
AM
9:17
PM
3:55
Today was awesome! I love training as a team already! The thruster/rope climb workout wasn't as bad as I thought it would be. I felt like we did really well on this, our transitions were fast and we never really stopped moving. We passed off the bar from our shoulders and I think that was definitely the best way for us to do it. Rope climbs were one at a time and they were all really fast. I slowed down a bit on my last two climbs, I lost my footing on the first one and my grip was just really tired on the second one. For the most part I felt like my rope climbs were pretty quick and they have definitely gotten better but I still need to work on getting up the rope faster under fatigue. I also need to have Brandie help me on the descent, hers is the fastest by far, and if she can teach me how to do it that way then I think it will help a lot. Our communication was good throughout and we finished under the time cap, Stephen said our time would have put us at 5th last year for that workout!
I was a bit disappointed in my time for the strict handstand push up workout, I thought I would have been closer to 3 minutes. I broke up the first set of HSPU 5/4, then 2/2/2 then 1/1/1. The first set was EASY and I thought I would be good for the rest of the workout, but once I got to the set of 6 they felt a lot harder. Dammit. I was also resting too much between sets of 2 but I didn't want to fail any. Hang cleans were very easy. Burpees probably should have been faster on the set of 9 and 6. Meh. Not super happy with my time on this.
For time (w/Jessie & Brandie), bar cannot touch the ground within each set of thrusters:
50 thrusters, 95
10 rope climbs
40 thrusters, 95
8 rope climbs
30 thrusters
6 rope climbs
PM
9-6-3 for time:
Strict handstand push ups
Hang power cleans, 110
Bar-facing burpees
AM
9:17
PM
3:55
Today was awesome! I love training as a team already! The thruster/rope climb workout wasn't as bad as I thought it would be. I felt like we did really well on this, our transitions were fast and we never really stopped moving. We passed off the bar from our shoulders and I think that was definitely the best way for us to do it. Rope climbs were one at a time and they were all really fast. I slowed down a bit on my last two climbs, I lost my footing on the first one and my grip was just really tired on the second one. For the most part I felt like my rope climbs were pretty quick and they have definitely gotten better but I still need to work on getting up the rope faster under fatigue. I also need to have Brandie help me on the descent, hers is the fastest by far, and if she can teach me how to do it that way then I think it will help a lot. Our communication was good throughout and we finished under the time cap, Stephen said our time would have put us at 5th last year for that workout!
I was a bit disappointed in my time for the strict handstand push up workout, I thought I would have been closer to 3 minutes. I broke up the first set of HSPU 5/4, then 2/2/2 then 1/1/1. The first set was EASY and I thought I would be good for the rest of the workout, but once I got to the set of 6 they felt a lot harder. Dammit. I was also resting too much between sets of 2 but I didn't want to fail any. Hang cleans were very easy. Burpees probably should have been faster on the set of 9 and 6. Meh. Not super happy with my time on this.
Friday, May 1, 2015
5/1/2015
8:00 to establish a hang squat snatch in 2 attempts
+
short rest
+
1 attempt @max handstand walk
+
For time:
15 muscle ups
15 clean and jerks, 95
145, 155
+
60 feet
+
3:15
Today was really fun, I'm excited for the rest of the regionals events this weekend.
I was REALLY happy with my hang squat snatch. I wasn't sure how this would go since I haven't really done any heavy hang snatches since before the open. I was planning on starting at 135 but then Stephen asked me if I was going to grow some balls today and start at 145, so that's what I did. It was surprisingly easy and he told me to go to 155. It was even easier! Yay! It felt great. I selfishly asked him if I could just throw on 160 and go for the PR but he said no. Hehe. I really think next time I do this I could PR for sure.
Handstand walk was good, not my best. I would like to try this at a track or something, somewhere that's really long so I can really see how far I can go without worrying about bumping into the rig/other people.
I was disappointed in my performance on the muscle up/clean and jerk workout. At first I was going to break up the muscle ups 6/5/4 but then Stephen told me to do 5 sets of 3 with minimal rest between sets. The first 2-3 sets were pretty quick but there was way too much rest between the last two sets. Also, I bitched out on the clean and jerks. I did all singles and I should have done a few sets touch and go. Merrrrr. I was breathing hard and my grip was tired from the muscle ups so I thought it would be faster to do quick singles instead of doing sets of TNG and resting too much between sets. I definitely learned my lesson and will do better next time. It was fun getting to do this one team-style with Austin and Brandie!
As a bonus, here's a video I accidentally took of me whining after Stephen told me I had to do my hang snatch in two attempts instead of three.
+
short rest
+
1 attempt @max handstand walk
+
For time:
15 muscle ups
15 clean and jerks, 95
145, 155
+
60 feet
+
3:15
Today was really fun, I'm excited for the rest of the regionals events this weekend.
I was REALLY happy with my hang squat snatch. I wasn't sure how this would go since I haven't really done any heavy hang snatches since before the open. I was planning on starting at 135 but then Stephen asked me if I was going to grow some balls today and start at 145, so that's what I did. It was surprisingly easy and he told me to go to 155. It was even easier! Yay! It felt great. I selfishly asked him if I could just throw on 160 and go for the PR but he said no. Hehe. I really think next time I do this I could PR for sure.
Handstand walk was good, not my best. I would like to try this at a track or something, somewhere that's really long so I can really see how far I can go without worrying about bumping into the rig/other people.
I was disappointed in my performance on the muscle up/clean and jerk workout. At first I was going to break up the muscle ups 6/5/4 but then Stephen told me to do 5 sets of 3 with minimal rest between sets. The first 2-3 sets were pretty quick but there was way too much rest between the last two sets. Also, I bitched out on the clean and jerks. I did all singles and I should have done a few sets touch and go. Merrrrr. I was breathing hard and my grip was tired from the muscle ups so I thought it would be faster to do quick singles instead of doing sets of TNG and resting too much between sets. I definitely learned my lesson and will do better next time. It was fun getting to do this one team-style with Austin and Brandie!
As a bonus, here's a video I accidentally took of me whining after Stephen told me I had to do my hang snatch in two attempts instead of three.
Thursday, April 30, 2015
4/29/2015
AM
8 sets:
500m row @90% aerobic
4 alternating weighted pistols, start very light and add a little each set if possible
2:30 walk rest
PM
A. 1 power snatch + 3 overhead squats, build quickly to a tough set
+
For time:
400m run
15 axle shoulder to overhead, 90
150 double unders
9 muscle ups
40m handstand walk
+
3 sets:
:30 airdyne @97%
4:30 rest
AM
2:01.5 (8#)
2:02.3 (10#)
2:01.9 (15#)
2:01.7 (20#)
2:02.0 (25#)
2:01.9 (35#)
2:01.9 (35#)
2:01.5 (40#)
PM
A. 135
+
9:59
+
complete
AM session was tough, the rows started getting painful around the 5th set. Weighted pistols felt pretty good, although it was definitely a challenge to go right from the row to a heavy pistol since my legs were getting fatigued. I'm very pleased with how much my pistols have improved though.
The 135 power snatch was very easy, it was the overhead squats that were the limiter. I think if I kept snatching I would have been able to hit 145 for sure but the OHS were getting shaky so I called it.
The running/STO piece was way too slow. Dammit. I'm still pouting about it. I paced the run too slow. Then the shoulder to overhead should have just been touch and go but for some reason I was resting a second before I would do the next rep. I should have cycled them much faster. I broke up the double unders 60/40/30/20. My shoulders were pretty tired by the time I got to the muscle ups. I broke them up 4/3/2 with too much rest between sets. Then I rested way too long before starting the handstand walk. Stephen had me do the handstand walk around the rig, that was pretty cool and a good way to measure it. Everything was just too slow. I think since I was working out with Pat I was just trying to stay ahead of him instead of taking it at a regionals pace like I should have. This is the problem for me mentally when I work out with other people, when they drop the bar or take a break I usually do the same because I'm like "well they're stopping so I'll stop for a second." I just wasn't pushing hard enough on this. Mehhhhhh.
8 sets:
500m row @90% aerobic
4 alternating weighted pistols, start very light and add a little each set if possible
2:30 walk rest
PM
A. 1 power snatch + 3 overhead squats, build quickly to a tough set
+
For time:
400m run
15 axle shoulder to overhead, 90
150 double unders
9 muscle ups
40m handstand walk
+
3 sets:
:30 airdyne @97%
4:30 rest
AM
2:01.5 (8#)
2:02.3 (10#)
2:01.9 (15#)
2:01.7 (20#)
2:02.0 (25#)
2:01.9 (35#)
2:01.9 (35#)
2:01.5 (40#)
PM
A. 135
+
9:59
+
complete
AM session was tough, the rows started getting painful around the 5th set. Weighted pistols felt pretty good, although it was definitely a challenge to go right from the row to a heavy pistol since my legs were getting fatigued. I'm very pleased with how much my pistols have improved though.
The 135 power snatch was very easy, it was the overhead squats that were the limiter. I think if I kept snatching I would have been able to hit 145 for sure but the OHS were getting shaky so I called it.
The running/STO piece was way too slow. Dammit. I'm still pouting about it. I paced the run too slow. Then the shoulder to overhead should have just been touch and go but for some reason I was resting a second before I would do the next rep. I should have cycled them much faster. I broke up the double unders 60/40/30/20. My shoulders were pretty tired by the time I got to the muscle ups. I broke them up 4/3/2 with too much rest between sets. Then I rested way too long before starting the handstand walk. Stephen had me do the handstand walk around the rig, that was pretty cool and a good way to measure it. Everything was just too slow. I think since I was working out with Pat I was just trying to stay ahead of him instead of taking it at a regionals pace like I should have. This is the problem for me mentally when I work out with other people, when they drop the bar or take a break I usually do the same because I'm like "well they're stopping so I'll stop for a second." I just wasn't pushing hard enough on this. Mehhhhhh.
4/28/2015
A. Squat clean and jerk gauntlet, 1 rep every :60 starting @125 and adding 10 every :60
+
For 10:00
Evens- 1 legless rope climb to 12'
Odds- 10 wall balls, 14 to 10
+
For 10:00
Evens- 3-5 strict handstand push ups
Odds- 3 power clean to overhead, start @105 and add a bit from there
+
For 10:00
Evens- 3 toes to bar + 2 CTB pull ups + 1 bar muscle up
Odds- 50 double unders
A. 195 (cleaned 205, failed the jerk)
+
complete
+
complete
5 HSPUs each set
PCTO- 105-115-125-135-145
+
complete
TODAY WAS REALLY FUN GUYS.
I felt great today and everything was really enjoyable!
The clean gauntlet went well, although I wasn't punching under my jerks at all. Every set I would think "okay I'm going to drop under the jerk this time" and then I just wouldn't for some reason. I was extremely surprised I cleaned 205 and it felt EASY. I was shocked at how easy it was to stand up. The jerk was a different story, it barely even came off my shoulders. Merrrrr. I waited a minute then tried again but the clean was basically just a pull the second time. Oh well. I was happy about the 205 clean but I wish the jerks would have been better.
Legless rope climbs were fast and easy today, I really enjoy those. I wasn't sure where 12 feet was so I basically just went to the top without reaching up and touching the beam. Wall balls were easy as well.
My strict handstand push ups have gotten so much better, I was able to do 5 each set. I was talking to Stephen about it afterwards and he said if I've lost weight (which I have since the Open ended) then it's not surprising my strict HSPU have improved. Neat!
TTB/CTB/Bar MU complex was fine as per usual. I kept tripping up on the double unders though, that was annoying. I think I tripped in the first and second set.
Overall a great day!
+
For 10:00
Evens- 1 legless rope climb to 12'
Odds- 10 wall balls, 14 to 10
+
For 10:00
Evens- 3-5 strict handstand push ups
Odds- 3 power clean to overhead, start @105 and add a bit from there
+
For 10:00
Evens- 3 toes to bar + 2 CTB pull ups + 1 bar muscle up
Odds- 50 double unders
A. 195 (cleaned 205, failed the jerk)
+
complete
+
complete
5 HSPUs each set
PCTO- 105-115-125-135-145
+
complete
TODAY WAS REALLY FUN GUYS.
I felt great today and everything was really enjoyable!
The clean gauntlet went well, although I wasn't punching under my jerks at all. Every set I would think "okay I'm going to drop under the jerk this time" and then I just wouldn't for some reason. I was extremely surprised I cleaned 205 and it felt EASY. I was shocked at how easy it was to stand up. The jerk was a different story, it barely even came off my shoulders. Merrrrr. I waited a minute then tried again but the clean was basically just a pull the second time. Oh well. I was happy about the 205 clean but I wish the jerks would have been better.
Legless rope climbs were fast and easy today, I really enjoy those. I wasn't sure where 12 feet was so I basically just went to the top without reaching up and touching the beam. Wall balls were easy as well.
My strict handstand push ups have gotten so much better, I was able to do 5 each set. I was talking to Stephen about it afterwards and he said if I've lost weight (which I have since the Open ended) then it's not surprising my strict HSPU have improved. Neat!
TTB/CTB/Bar MU complex was fine as per usual. I kept tripping up on the double unders though, that was annoying. I think I tripped in the first and second set.
Overall a great day!
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