AM
For time with Conner:
21-15-9
Partner deadlifts, 410
Syncho CTB pull ups
7:30
PM
For time with Jessie and Brandie (and the bros)
100 snatches, 55
15 rope climbs
50 thrusters, 75
complete, not sure of the total team time
AM session with Conner was good and bad. We decided to do kipping pull ups instead of butterfly and it actually ended up working really well for us, I think we're going to stick with kipping because there's a much larger chance of getting out of sync if we butterfly. I'm definitely cool with kipping because we're reducing the amount of no-reps. We started the workout and did 21 pull ups before we realized we were supposed to start with the deadlifts. Oops. We rested about 10 minutes and started over. The deadlifts were pretty bad, we weren't spread out on the bar correctly and we were resting way too long between sets. Also, Conner and I deadlift very differently (he's more controlled on the way down, I tend to bounce the bar off the ground) and I wasn't waiting for him to fully extend his hips at the top before I would start the descent, so our bar ended up doing a weird worm motion. We also weren't communicating at all during the deadlifts, I was just kind of guessing when I was supposed to put the bar down. We communicated really well on the pull ups, kipping made it easier for us to stay in rhythm and I was able to keep my eye on Conner to make sure I was hitting the bar at the same time. We stuck to sets of 3 but I know in the future we will be able to do sets of 5, our arms were fatigued from the premature set of 21 before we started over. I know if we continue to practice our deadlift and cut down the rest between sets we can shave off a bunch of time on this.
PM session was really fun, I like this workout. We cut down the reps but we were still able to get a good idea of how the event is going to feel. Basically, we just have to go balls out on every set. Snatches were light and fast. Rope climbs were pretty quick, these have improved so much. I know they will be more tiring once we do the full workout though. The thrusters were not as bad as I thought they would be, I did a set of 7 every time but I think I could definitely do sets of 10. I need to increase my speed on these. Overall, this was a good workout. I felt like I had just enough rest to slightly recover before my turn, and I never felt like I couldn't do another set of something.
Hold the vision, Trust the process Program design by Stephen Flamm
Sunday, May 17, 2015
Thursday, May 14, 2015
5/13/2015
AM
8 sets:
500m row @sub-2:00 pace
2:00 walk rest (5:00 after set 4)
PM
3 sets not for time:
12 glute-ham sit ups
4 unbroken muscle ups
+
A. Hang power clean, build quickly to a moderate/tough triple
+
For 10:00
evens- :20 row @game pace
odds- 3 strict handstand push ups + :10 handstand hold
+
For 10:00
evens- 5 toes to bar + :10 hang from bar
odds- 10' axle overhead walking lunge, 105
AM
1:56.4
1:55.6
1:56.5
1:56.8
1:56.9
1:57.4
1:57.4
1:57.3
PM
complete
MUs to 90" rings
+
A. 175
+
complete
+
complete
Errrrr, I have no idea what happened during the AM session. I've never done 500m repeats under 2:00 so I wasn't sure what to expect, I figured I would just do them all around 1:59. I was actually dreading this session because I was worried I wouldn't be able to hang on to a sub-2:00 pace for 8 sets. I rowed my first one at 1:56 and it wasn't terrible so I figured I would just roll with that pace and see what happened. I was shocked I was able to hold a 1:56 for the first 5 sets. It started getting pretty uncomfortable around the 6th set, at one point I actually thought I was going to puke but I just kept going. I'm really happy I was able to keep all 8 sets under 1:58! My rowing has come a long way, especially mentally. I really surprised myself on this.
The PM session was really enjoyable. GHD sit ups started getting painful around the 8th rep on every set. Muscle ups were definitely easier today, jumping to the 90" rings wasn't as hard as it was on Sunday. I just keep thinking about how much easier muscle ups will feel once we go back to jumping to the normal height! Huzzah!
The hang cleans were really easy today, I actually should have gone heavier than 175. I'm not really sure why I stopped, I just felt like 175 was a solid place to call it. I could have done at least 185, maybe even 190? If this comes up again I will definitely go heavier. I'm not sure why I do this, in my mind I'm just like "Eh yeah this seems like a good stopping point." even if it doesn't feel heavy or tough.
Strict handstand push ups were a lot better today and the hold wasn't bad at all. It was tough to settle in to the row pace in only :20, I usually ended up going too fast and by the time I got it down to 900, time was up.
Toes to bar were fast and easy but the hold got tough near the end. I've never liked hanging from the bar. Overhead lunges were SO much easier today for multiple reasons- I was wearing knee sleeves, wrist wraps, and a belt. The axle was also loaded to the correct weight today (hehe.....oops). Overall a very solid day.
8 sets:
500m row @sub-2:00 pace
2:00 walk rest (5:00 after set 4)
PM
3 sets not for time:
12 glute-ham sit ups
4 unbroken muscle ups
+
A. Hang power clean, build quickly to a moderate/tough triple
+
For 10:00
evens- :20 row @game pace
odds- 3 strict handstand push ups + :10 handstand hold
+
For 10:00
evens- 5 toes to bar + :10 hang from bar
odds- 10' axle overhead walking lunge, 105
AM
1:56.4
1:55.6
1:56.5
1:56.8
1:56.9
1:57.4
1:57.4
1:57.3
PM
complete
MUs to 90" rings
+
A. 175
+
complete
+
complete
Errrrr, I have no idea what happened during the AM session. I've never done 500m repeats under 2:00 so I wasn't sure what to expect, I figured I would just do them all around 1:59. I was actually dreading this session because I was worried I wouldn't be able to hang on to a sub-2:00 pace for 8 sets. I rowed my first one at 1:56 and it wasn't terrible so I figured I would just roll with that pace and see what happened. I was shocked I was able to hold a 1:56 for the first 5 sets. It started getting pretty uncomfortable around the 6th set, at one point I actually thought I was going to puke but I just kept going. I'm really happy I was able to keep all 8 sets under 1:58! My rowing has come a long way, especially mentally. I really surprised myself on this.
The PM session was really enjoyable. GHD sit ups started getting painful around the 8th rep on every set. Muscle ups were definitely easier today, jumping to the 90" rings wasn't as hard as it was on Sunday. I just keep thinking about how much easier muscle ups will feel once we go back to jumping to the normal height! Huzzah!
The hang cleans were really easy today, I actually should have gone heavier than 175. I'm not really sure why I stopped, I just felt like 175 was a solid place to call it. I could have done at least 185, maybe even 190? If this comes up again I will definitely go heavier. I'm not sure why I do this, in my mind I'm just like "Eh yeah this seems like a good stopping point." even if it doesn't feel heavy or tough.
Strict handstand push ups were a lot better today and the hold wasn't bad at all. It was tough to settle in to the row pace in only :20, I usually ended up going too fast and by the time I got it down to 900, time was up.
Toes to bar were fast and easy but the hold got tough near the end. I've never liked hanging from the bar. Overhead lunges were SO much easier today for multiple reasons- I was wearing knee sleeves, wrist wraps, and a belt. The axle was also loaded to the correct weight today (hehe.....oops). Overall a very solid day.
Tuesday, May 12, 2015
5/12/2015
A1. Snatch, 1-1-1; 2:00 rest
A2. Handstand walk, 3x50'; 2:00 rest
B. CTB pull ups, 9x5 unbroken, begin a set every :60
+
3 sets:
400m run hard
20 wall balls, 14 to 10'
3:00 walk rest
A1. 145-145-145
A2. complete, unbroken all sets
B. complete
+
2:30
2:45
2:47
Excellent day! Snatches were extremely easy, I worked up to 145 pretty quickly and had no misses. Also, snatching with the men's bar is getting easier already. Handstand walk was much faster than Saturday. I took off my knee sleeves and lifting shoes each time because I'll most likely do that at regionals, unless told otherwise.
CTB pull ups were fine, I switched between butterfly and kipping every other set because I'm not sure what type of pull up I'll have to do at regionals with my partner. Kipping was just so slow, I haven't really done more than 1-2 at a time lately and it was taking twice as long as the butterfly pull ups. I'll keep working on the kipping pull ups just in case. Also, the first two sets of butterfly pull ups were bothering my left shoulder pretty badly, but after a few sets it was fine. I guess I just didn't warm it up enough?
The run workout wasn't enjoyable. No sir. By the third run I was really tired, and I'm not really sure what happened between my first and second set to cause that much of a time difference. I think I rested too long before picking up the wall ball on the second and third sets because my runs were all about the same. All wall balls were unbroken and surprisingly easy, it's amazing how much those have improved over the last year.
A2. Handstand walk, 3x50'; 2:00 rest
B. CTB pull ups, 9x5 unbroken, begin a set every :60
+
3 sets:
400m run hard
20 wall balls, 14 to 10'
3:00 walk rest
A1. 145-145-145
A2. complete, unbroken all sets
B. complete
+
2:30
2:45
2:47
Excellent day! Snatches were extremely easy, I worked up to 145 pretty quickly and had no misses. Also, snatching with the men's bar is getting easier already. Handstand walk was much faster than Saturday. I took off my knee sleeves and lifting shoes each time because I'll most likely do that at regionals, unless told otherwise.
CTB pull ups were fine, I switched between butterfly and kipping every other set because I'm not sure what type of pull up I'll have to do at regionals with my partner. Kipping was just so slow, I haven't really done more than 1-2 at a time lately and it was taking twice as long as the butterfly pull ups. I'll keep working on the kipping pull ups just in case. Also, the first two sets of butterfly pull ups were bothering my left shoulder pretty badly, but after a few sets it was fine. I guess I just didn't warm it up enough?
The run workout wasn't enjoyable. No sir. By the third run I was really tired, and I'm not really sure what happened between my first and second set to cause that much of a time difference. I think I rested too long before picking up the wall ball on the second and third sets because my runs were all about the same. All wall balls were unbroken and surprisingly easy, it's amazing how much those have improved over the last year.
Monday, May 11, 2015
5/10/2015
AM
For time:
50 glute-ham sit ups
15 muscle ups to 90" rings
15 hang power cleans, 135
PM
For times (get after movement):
30 row calories
30 strict handstand push ups, palms within a 34x24 box & hips cannot touch the wall
30 toes to bar
50' axle overhead walking lunge, 105
AM
8:18
PM
14:26
accidentally did the axle lunges with 110, oops
Oh my. Today was painful.
The muscle up workout was a lot harder than I thought it would be. Glute ham sit ups were done in 2:20, definitely too slow. I did 27 then basically did sets of 5-10 until I got to 50. I was pretty dizzy when I got the rings, I think I rested at least :30 before jumping up there. My head was still a little foggy during the first set of MUs, it was a weird feeling doing those right after the GHDs. The height of the rings was interesting, it definitely took more energy to jump up there and I had to make sure I kipped right away or else I would lose momentum. I broke up the muscle ups 4/4/3/2/2. I was definitely resting too long between sets but I wanted to make sure I could get at least two, since the rings were so high I didn't think I could do quick singles and I didn't want to keep jumping up there. Hang cleans were pretty easy, broken up 7/4/4 with short rest between sets.
The second piece was pretty terrible. I kept the row around 1000 cal but Stephen said we're going to row slower than that from now on, so that's good. The strict handstand push ups took FOREVER. This was the worst they have been in quite awhile. I started with 5, then 4, then went down to 3s, 2s, then the last 6 reps were singles. I probably should have started with smaller sets. I was resting a really long time between sets and by the end every rep was a struggle. I hope this was just an off day for these. The toes to bar actually went pretty quickly. The axle lunge was the worst! That was really hard. I failed the clean the first time. I cleaned it easily the second time but the lunges were really difficult, my shoulders and core were shot so it was really hard to stabilize the bar overhead. I also wasn't wearing a belt or knee sleeves, I'm going to wear those from now on. I dropped the bar about halfway through. I was really shaky and my feet were all over the place. I was pretty bummed about how long it took me to do this workout, especially the strict HSPU. I'm hoping with practice all these movements will get better. It also didn't help that I had accidentally loaded the bar to 110 instead of 105, OOPS.
I need to get my mind right over these few weeks of training. I feel like everything that comes out of my mouth recently is a complaint about something, whether it's the height of the rings or the GHD sit ups or the fact that we have to snatch with a men's bar. I just need to accept the fact that these are the standards, and the only thing I can do is practice them so they become easy. If Stephen had given me these workouts in my regular day-to-day programming and told me to jump to 90" rings, I would have thought it was a little odd but I still would have done it without complaint, so I'm not sure why all of a sudden I'm whining about the regionals standards. It makes me look like I'm not thankful to be going to regionals, and I am very thankful. I know I'm lucky to even have a spot on the team. So from now on, no more complaining. I'm just going to do the work and have fun with my team, because no one wants to be on a team with a turd.
For time:
50 glute-ham sit ups
15 muscle ups to 90" rings
15 hang power cleans, 135
PM
For times (get after movement):
30 row calories
30 strict handstand push ups, palms within a 34x24 box & hips cannot touch the wall
30 toes to bar
50' axle overhead walking lunge, 105
AM
8:18
PM
14:26
accidentally did the axle lunges with 110, oops
Oh my. Today was painful.
The muscle up workout was a lot harder than I thought it would be. Glute ham sit ups were done in 2:20, definitely too slow. I did 27 then basically did sets of 5-10 until I got to 50. I was pretty dizzy when I got the rings, I think I rested at least :30 before jumping up there. My head was still a little foggy during the first set of MUs, it was a weird feeling doing those right after the GHDs. The height of the rings was interesting, it definitely took more energy to jump up there and I had to make sure I kipped right away or else I would lose momentum. I broke up the muscle ups 4/4/3/2/2. I was definitely resting too long between sets but I wanted to make sure I could get at least two, since the rings were so high I didn't think I could do quick singles and I didn't want to keep jumping up there. Hang cleans were pretty easy, broken up 7/4/4 with short rest between sets.
The second piece was pretty terrible. I kept the row around 1000 cal but Stephen said we're going to row slower than that from now on, so that's good. The strict handstand push ups took FOREVER. This was the worst they have been in quite awhile. I started with 5, then 4, then went down to 3s, 2s, then the last 6 reps were singles. I probably should have started with smaller sets. I was resting a really long time between sets and by the end every rep was a struggle. I hope this was just an off day for these. The toes to bar actually went pretty quickly. The axle lunge was the worst! That was really hard. I failed the clean the first time. I cleaned it easily the second time but the lunges were really difficult, my shoulders and core were shot so it was really hard to stabilize the bar overhead. I also wasn't wearing a belt or knee sleeves, I'm going to wear those from now on. I dropped the bar about halfway through. I was really shaky and my feet were all over the place. I was pretty bummed about how long it took me to do this workout, especially the strict HSPU. I'm hoping with practice all these movements will get better. It also didn't help that I had accidentally loaded the bar to 110 instead of 105, OOPS.
I need to get my mind right over these few weeks of training. I feel like everything that comes out of my mouth recently is a complaint about something, whether it's the height of the rings or the GHD sit ups or the fact that we have to snatch with a men's bar. I just need to accept the fact that these are the standards, and the only thing I can do is practice them so they become easy. If Stephen had given me these workouts in my regular day-to-day programming and told me to jump to 90" rings, I would have thought it was a little odd but I still would have done it without complaint, so I'm not sure why all of a sudden I'm whining about the regionals standards. It makes me look like I'm not thankful to be going to regionals, and I am very thankful. I know I'm lucky to even have a spot on the team. So from now on, no more complaining. I'm just going to do the work and have fun with my team, because no one wants to be on a team with a turd.
5/9/2015
AM
For time:
800 meter run, this is important piece here, go as fast as possible while still being able to hit 50 wall balls under 3:00
50 wall balls, 14 to 10
PM
:60 to establish a max snatch (mandatory men's bar, you can load to your desired weight before the clock starts)
6:00 rest
100' handstand walk
AM
800m complete in 3:35.94, not sure what my overall time was
PM
145
+
:58
Really fun day! I was dreading the run/wall ball workout since I really hate running. I wanted to make sure I was pushing myself on this, it definitely made me run faster knowing there were people waiting on me. I actually finished the run a lot faster than I thought I would, so that was cool. Wall balls were broken up 21/10/9/10. I definitely could have opened with a bigger set and I was resting too long between sets. Next time we do this workout I'm going to push myself a lot more on the wall balls, but overall I was pretty happy with my performance on this one.
Snatching with a men's bar actually wasn't as bad as I thought it would be, I was basically just being a baby about it. It felt weird when we were warming up but I got used to it pretty quickly. I still think it's slightly more difficult to aggressively turn the bar over but overall it wasn't too bad. I worked up to 145 in the warm up and Stephen said I should open with that. I don't know why I freaked out when he said that, I can hit a 145 snatch pretty easily every time, but for some reason I had imagined starting at 125 or 135. I need to stop being a bitch when it comes to stuff like this. Anyways, Heather went first and I snatched after her. I hit 145 on the first try and then put 45s on the bar for Mark. Switching weights is definitely going to be stressful, there's really only time for one good attempt, two if you only rest about 7-10 seconds.
We only had about three minutes rest before the handstand walk. It went pretty well, I thought I was moving efficiently. I made it 50' no problem but I rested too long at the turnaround. I was able to make it back without having to break but I should have cut the rest way down at the halfway point. Next time, I would like to measure out a longer distance to start because I definitely could have kept going past the first 50'. I would like to see if I can hit something closer to 70'.
For time:
800 meter run, this is important piece here, go as fast as possible while still being able to hit 50 wall balls under 3:00
50 wall balls, 14 to 10
PM
:60 to establish a max snatch (mandatory men's bar, you can load to your desired weight before the clock starts)
6:00 rest
100' handstand walk
AM
800m complete in 3:35.94, not sure what my overall time was
PM
145
+
:58
Really fun day! I was dreading the run/wall ball workout since I really hate running. I wanted to make sure I was pushing myself on this, it definitely made me run faster knowing there were people waiting on me. I actually finished the run a lot faster than I thought I would, so that was cool. Wall balls were broken up 21/10/9/10. I definitely could have opened with a bigger set and I was resting too long between sets. Next time we do this workout I'm going to push myself a lot more on the wall balls, but overall I was pretty happy with my performance on this one.
Snatching with a men's bar actually wasn't as bad as I thought it would be, I was basically just being a baby about it. It felt weird when we were warming up but I got used to it pretty quickly. I still think it's slightly more difficult to aggressively turn the bar over but overall it wasn't too bad. I worked up to 145 in the warm up and Stephen said I should open with that. I don't know why I freaked out when he said that, I can hit a 145 snatch pretty easily every time, but for some reason I had imagined starting at 125 or 135. I need to stop being a bitch when it comes to stuff like this. Anyways, Heather went first and I snatched after her. I hit 145 on the first try and then put 45s on the bar for Mark. Switching weights is definitely going to be stressful, there's really only time for one good attempt, two if you only rest about 7-10 seconds.
We only had about three minutes rest before the handstand walk. It went pretty well, I thought I was moving efficiently. I made it 50' no problem but I rested too long at the turnaround. I was able to make it back without having to break but I should have cut the rest way down at the halfway point. Next time, I would like to measure out a longer distance to start because I definitely could have kept going past the first 50'. I would like to see if I can hit something closer to 70'.
5/8/2015
AM
9 rounds @70-90% effort, I just want you to get in the volume:
5 unbroken deadlifts, 165
5 CTB pull ups
+
3 sets not for time:
10 glute-ham sit ups
PM
On a running 15:00 clock:
every :60 for 5:00- 10 power snatches, 55
every :60 for 5:00- 1 rope climb
every :60 for 5:00- 7 thrusters, 75
+
20:00 assault bike @Z1
AM
complete
+
complete
PM
complete
+
complete
Deadlifts were very easy during the AM session, CTB pull ups not so much. I was able to do them easily unbroken until about the 7th set, then I could feel my hands fixing to rip at any second. I tried switching to kipping but I had to drop off the bar and do 4/1, then 3/2, then 3/1/1. I knew if I did all 5 in a row I would have definitely ripped my hands. Glute ham sit ups weren't terrible but are still one of my least favorite movements.
I really enjoyed the PM session, it was fun doing this with Mark, Heather, and Austin. We practiced a few partner deadlifts before the EMOM. I worked with Mark and at first it was pretty awkward considering our height difference, but after a few reps we were able to figure it out. I jumped up to the bar to try and do some partner CTB pull ups but immediately dropped off, my hands were raw and hurt a lot. Those will have to wait until another day.
The EMOM was really fun, I liked switching movements every 5:00. The snatches were easy and fast, very grid-like. The rope climbs were all fast as well, each rep was done in about 9 seconds. The thrusters weren't too bad, 7 was just enough reps to be able to drop the bar before it started getting shitty. I can tell this workout is going to hurt a lot when we actually run through it as a team.
9 rounds @70-90% effort, I just want you to get in the volume:
5 unbroken deadlifts, 165
5 CTB pull ups
+
3 sets not for time:
10 glute-ham sit ups
PM
On a running 15:00 clock:
every :60 for 5:00- 10 power snatches, 55
every :60 for 5:00- 1 rope climb
every :60 for 5:00- 7 thrusters, 75
+
20:00 assault bike @Z1
AM
complete
+
complete
PM
complete
+
complete
Deadlifts were very easy during the AM session, CTB pull ups not so much. I was able to do them easily unbroken until about the 7th set, then I could feel my hands fixing to rip at any second. I tried switching to kipping but I had to drop off the bar and do 4/1, then 3/2, then 3/1/1. I knew if I did all 5 in a row I would have definitely ripped my hands. Glute ham sit ups weren't terrible but are still one of my least favorite movements.
I really enjoyed the PM session, it was fun doing this with Mark, Heather, and Austin. We practiced a few partner deadlifts before the EMOM. I worked with Mark and at first it was pretty awkward considering our height difference, but after a few reps we were able to figure it out. I jumped up to the bar to try and do some partner CTB pull ups but immediately dropped off, my hands were raw and hurt a lot. Those will have to wait until another day.
The EMOM was really fun, I liked switching movements every 5:00. The snatches were easy and fast, very grid-like. The rope climbs were all fast as well, each rep was done in about 9 seconds. The thrusters weren't too bad, 7 was just enough reps to be able to drop the bar before it started getting shitty. I can tell this workout is going to hurt a lot when we actually run through it as a team.
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