AM
7-8 sets easy:
:60 row
:60 FLR
:60 airdyne
:30/side plank
:60 single unders
PM
A. Overhead squat, 4x1-2, 42x1; 2:00 rest
B. 1-arm DB row, 3x8-10/side, 20x1; :60 between sides
C. 1-arm Farmers walk, 3x30-40m/side; :90 between arms
+
5 sets:
:15 prowler sprint w/straight arms, outside loaded for very fast foot turnover
2:45 walk rest
+
3 rounds not for time:
5-10 glute-ham raises, 31x1
5-10m handstand walk
:30 L-sit on parallettes accumulation
AM
7 rounds complete
PM
A. 125-135-145-150
B. 35-40-45
C. Complete w/110#
40m/40m-40m/35m
+
complete w/90# on prowler
+
complete
Overhead squats were pretty good today, I just wish these weren't so hard on my wrists. I was happy I worked up to 150 for two reps, tempo felt solid today.
DB rows were good as usual.
I think the 1-arm Farmers carry is one of the hardest and worst things I have to do all week. Seriously. This is just very difficult. I was hoping to only go up by five pounds this week but the weights didn't fit! Dammit. I ended up putting five pounds on each end and going up ten pounds. I wish there was a way to do this without my knuckles rubbing into my leg while I'm carrying it but I think it's unavoidable.
Prowler sprints were rough today, it's amazing how much of a difference five seconds makes. I stuck with the same weight as last week, I'll probably be able to use 90# on the prowler for one more week and then I might have to drop down in weight so my foot turnover doesn't slow down.
Overall a solid day of work.
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, July 2, 2015
Wednesday, July 1, 2015
6/30/2015
AM
10 sets:
:30 airdyne @600cals/hr
:30 airdyne @50%
+
3 rounds:
:10-:15 1-arm passive hang from bar
20m/side 1-arm DB overhead carry, tough
+
10 sets:
:30 airdyne @600cal/hr
:30 airdyne @50%
PM
A. Power clean and split jerk, build quickly to a max for the day
B. Power clean, 5x1 @85% of A, rest as needed
C. Behind the neck shoulder press, 3x4-6, 31x1; 2:00 rest
+
6:00 @90% of [5 power cleans @145 + 10 ring push ups]
3:00 rest
6:00 @90% of [15 kettlebell swings @53 + 15 burpees]
AM
skipped due to lack of sleep, will make up on Thursday
PM
A. 205 (ties C&J PR) (210 F)
B. complete @175
C. 70-75-80(4)
+
complete
+
complete
I only got three hours of sleep the night before, so I skipped my AM session so I could sleep between coaching classes. I've been having trouble falling asleep lately, not sure what's going on. I will make this up on Thursday.
I honestly thought the PM session was going to be total shit due to how tired I was but it ended up being pretty good. I wish I would have used a better bar for the power clean and split jerk, the bar I was using had zero spin so I felt like I was cleaning on a delay. I ended up hitting 205 for the clean and jerk which ties my current C&J PR. I definitely wasn't punching under the bar very low on the jerks. I think the last time I did any heavy jerks was during 15.1. Stephen told me to go for 210 but I failed the clean twice. Meh. Not today.
Power cleans at 175 were easy.
I actually enjoy behind the neck press, is that weird? WHATEVS. I can tell it's really helping me. These felt a lot better than last week, I was able to hit 75 for six reps pretty easily but only got 80 for four reps. It's always the one second pause behind the neck that gets me.
The power clean/ring push up piece was very enjoyable. Cleans were all singles but basically zero rest between reps. I thought my transitions between the bar and rings were all pretty good. Ring push ups got tough near the end.
The KB/burpee piece.....eeeeeesh. I was moving way too slow on this, my legs felt like jelly. KB swings were unbroken the first round but then 10/5 the rest of the time. Burpees were WAY too slow and I was taking too much rest between everything. Boooooo.
10 sets:
:30 airdyne @600cals/hr
:30 airdyne @50%
+
3 rounds:
:10-:15 1-arm passive hang from bar
20m/side 1-arm DB overhead carry, tough
+
10 sets:
:30 airdyne @600cal/hr
:30 airdyne @50%
PM
A. Power clean and split jerk, build quickly to a max for the day
B. Power clean, 5x1 @85% of A, rest as needed
C. Behind the neck shoulder press, 3x4-6, 31x1; 2:00 rest
+
6:00 @90% of [5 power cleans @145 + 10 ring push ups]
3:00 rest
6:00 @90% of [15 kettlebell swings @53 + 15 burpees]
AM
skipped due to lack of sleep, will make up on Thursday
PM
A. 205 (ties C&J PR) (210 F)
B. complete @175
C. 70-75-80(4)
+
complete
+
complete
I only got three hours of sleep the night before, so I skipped my AM session so I could sleep between coaching classes. I've been having trouble falling asleep lately, not sure what's going on. I will make this up on Thursday.
I honestly thought the PM session was going to be total shit due to how tired I was but it ended up being pretty good. I wish I would have used a better bar for the power clean and split jerk, the bar I was using had zero spin so I felt like I was cleaning on a delay. I ended up hitting 205 for the clean and jerk which ties my current C&J PR. I definitely wasn't punching under the bar very low on the jerks. I think the last time I did any heavy jerks was during 15.1. Stephen told me to go for 210 but I failed the clean twice. Meh. Not today.
Power cleans at 175 were easy.
I actually enjoy behind the neck press, is that weird? WHATEVS. I can tell it's really helping me. These felt a lot better than last week, I was able to hit 75 for six reps pretty easily but only got 80 for four reps. It's always the one second pause behind the neck that gets me.
The power clean/ring push up piece was very enjoyable. Cleans were all singles but basically zero rest between reps. I thought my transitions between the bar and rings were all pretty good. Ring push ups got tough near the end.
The KB/burpee piece.....eeeeeesh. I was moving way too slow on this, my legs felt like jelly. KB swings were unbroken the first round but then 10/5 the rest of the time. Burpees were WAY too slow and I was taking too much rest between everything. Boooooo.
Tuesday, June 30, 2015
6/29/2015
AM
6000m row@Z1
PM
A. Back squat, 3-3-2-2 build so that only last set is heavy, 2:30 rest
B. Muscle ups, 3xAMRAP(-1) unbroken; :90 rest
+
For 18:00
1st: 4 alternating pistols w/:01 dead stop @bottom
2nd: 7-10 tough ring rows
3rd: 35 double unders
+
3 rounds not for time:
4/side powell raises, 40x0
10-15 reverse hypers
AM
complete
PM
A. 195-215-235-240
B. 7-6-5
+
complete
+
complete
PR 12-15-15
35#/side for RH
Z1 row felt excellent today.
Everything in the PM session went really well. Back squats were feeling good, I'm definitely building more confidence with these.
Muscle ups felt excellent today, so much better than last week. I was able to jump up to the rings and kip right away instead of having that weird swing like last week. All sets were really fast. I would have liked to PR on this but I could feel myself catching the last dip lower than usual so I called it. I got one less rep than last week but I also had :30 less rest between sets today so I'm very happy with this. It's cool that 7 unbroken muscle ups isn't really a big deal to me anymore and I can do it on a regular basis.
The EMOM went better than last week, dead stop pistols were a bit easier. I tried starting these in my nanos but alas, I could not hold the stop at the bottom without tipping over so I had to switch to my lifting shoes. Conner had a good laugh watching me fall over in my nanos. These felt better than last week, I'm doing them without knee sleeves but I wish I could do these without my lifting shoes. Also, I'm still going up on my toes. Ring rows were done with feet up on a box, 8 the first set then 7 for all sets after that. All double unders were unbroken.
Really good day in the gym, it was fun watching all my friends PR their snatch.
Sunday, June 28, 2015
6/27/2015
A. Front squat, 10x2 @50-55% 1RM, 10x1, begin a set every :60
B. Weighted pronated CTB pull ups, 3x2-3, 31x0, 2:00 rest
+
AMRAP in 10:00
10 unbroken CTB pull ups
15 unbroken wall balls, 14 to 10
200m run
+
Not for time:
1200m sled drag outdoors, heavier than last week
A. complete @125
B. 10-12.5-15
+
3 rounds+50m
+
complete w/75# on sled
Today started off well and sort of went downhill....merrrrrr.
Front squats felt excellent. I love these.
Weighted CTB pull ups were so much easier than last week and I have no idea why. I was able to hit 15 for 3 with no problem.
The AMRAP....eeeeshhhh. All my CTB pull ups were butterfly and felt really good. Wall balls weren't bad either. It was the running that got me. For some reason, having the running third instead of starting each round with running felt a lot harder. I don't even know if that makes sense. But I was breathing much harder than last week. After my third round I came in and stood there looking at the pull up bar for a full 30 seconds before I jumped up there. I could have easily gotten 4 rounds but I was being a little B at the end. Merrrrrr.
The sled drag was TERRIBLE. I had zero energy during this. None. 75 pounds felt like 150 pounds. I was stopping to switch directions way more than normal. Heather came out to join me for my last 800 meters which was nice of her. She'll tell you that I was complaining A LOT. I just didn't have it in me for some reason.
On a "social activities" note- Heather, Lauren, Emily and I all went to dinner and then saw the movie Inside Out. It was an excellent movie and I highly recommend it. I related the most with the character "Bing Bong"
B. Weighted pronated CTB pull ups, 3x2-3, 31x0, 2:00 rest
+
AMRAP in 10:00
10 unbroken CTB pull ups
15 unbroken wall balls, 14 to 10
200m run
+
Not for time:
1200m sled drag outdoors, heavier than last week
A. complete @125
B. 10-12.5-15
+
3 rounds+50m
+
complete w/75# on sled
Today started off well and sort of went downhill....merrrrrr.
Front squats felt excellent. I love these.
Weighted CTB pull ups were so much easier than last week and I have no idea why. I was able to hit 15 for 3 with no problem.
The AMRAP....eeeeshhhh. All my CTB pull ups were butterfly and felt really good. Wall balls weren't bad either. It was the running that got me. For some reason, having the running third instead of starting each round with running felt a lot harder. I don't even know if that makes sense. But I was breathing much harder than last week. After my third round I came in and stood there looking at the pull up bar for a full 30 seconds before I jumped up there. I could have easily gotten 4 rounds but I was being a little B at the end. Merrrrrr.
The sled drag was TERRIBLE. I had zero energy during this. None. 75 pounds felt like 150 pounds. I was stopping to switch directions way more than normal. Heather came out to join me for my last 800 meters which was nice of her. She'll tell you that I was complaining A LOT. I just didn't have it in me for some reason.
On a "social activities" note- Heather, Lauren, Emily and I all went to dinner and then saw the movie Inside Out. It was an excellent movie and I highly recommend it. I related the most with the character "Bing Bong"
He was made out of cotton candy and his rocket was fueled by the power of song.
6/26/2015
AM
45:00 airdyne @Z1, off every 5:00 to walk around for :30
PM
5:00-10:00 strict deficit handstand push up practice
+
A. Power snatch clusters, 3x1.1.1.1.1; :10 between singles, 2:00 rest
B1. Halting snatch grip deadlift (pause just below knees on way up and down), 3-3-3-3 @snatch max, :60 rest
B2. DB bench press, 5-5-5-5, 41x1; 2:00 rest
+
3 sets for even times:
10m handstand walk
500m row
60 double unders
4:00 walk rest
AM
complete
PM
complete, 45s+15s
+
A. 105-115-125
B1. complete @165
B2. 25-35-40-45
+
3:08- DU 57/3, row 2:00.9
3:03- DU UB, row 2:00.9
3:06- DU UB, row 2:00.0
Everything felt great today. Deficit HSPU practice was much better than last week, I was able to replace the tens with fifteens so the deficit was a little deeper, and my shoulders also weren't as tight today. I even did a double at one point! These are getting better. Sweet.
Snatch clusters went well, every rep was nice and quick. The set at 125 got tough around the third rep but I was never in danger of failing or catching it lower than a power position.
Snatch deadlifts were so easy, 165 felt so light. This is a good sign. This really only bothered my thumbs, I looked like Alex shaking my hands at the end of each set.
DB bench press felt really easy.
I really enjoyed the 3 sets for even times. Handstand walk was quick and unbroken on all sets. I tried to pace the row faster than normal, I want to try to push myself harder on rowing when it shows up in a workout. I tripped up on the 57th double under during the first set but the next two sets were unbroken.
45:00 airdyne @Z1, off every 5:00 to walk around for :30
PM
5:00-10:00 strict deficit handstand push up practice
+
A. Power snatch clusters, 3x1.1.1.1.1; :10 between singles, 2:00 rest
B1. Halting snatch grip deadlift (pause just below knees on way up and down), 3-3-3-3 @snatch max, :60 rest
B2. DB bench press, 5-5-5-5, 41x1; 2:00 rest
+
3 sets for even times:
10m handstand walk
500m row
60 double unders
4:00 walk rest
AM
complete
PM
complete, 45s+15s
+
A. 105-115-125
B1. complete @165
B2. 25-35-40-45
+
3:08- DU 57/3, row 2:00.9
3:03- DU UB, row 2:00.9
3:06- DU UB, row 2:00.0
Everything felt great today. Deficit HSPU practice was much better than last week, I was able to replace the tens with fifteens so the deficit was a little deeper, and my shoulders also weren't as tight today. I even did a double at one point! These are getting better. Sweet.
Snatch clusters went well, every rep was nice and quick. The set at 125 got tough around the third rep but I was never in danger of failing or catching it lower than a power position.
Snatch deadlifts were so easy, 165 felt so light. This is a good sign. This really only bothered my thumbs, I looked like Alex shaking my hands at the end of each set.
DB bench press felt really easy.
I really enjoyed the 3 sets for even times. Handstand walk was quick and unbroken on all sets. I tried to pace the row faster than normal, I want to try to push myself harder on rowing when it shows up in a workout. I tripped up on the 57th double under during the first set but the next two sets were unbroken.
Thursday, June 25, 2015
6/24/2015
AM
6 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
:60 single unders
PM
A. Overhead squat, 4x2-3 @42x1; 2:00 rest
B. 1-arm DB row, 3x10-12/side, 20x1; :60 between sides
C. 1-arm farmers walk, 2x40-60m/side; :90 between arms
+
5 sets:
:10 prowler sprint w/straight arms, outside loaded for very fast foot turnover
2:20 walk rest
+
3 rounds not for time:
5-10 glute-ham raises, 20x1
5-10m handstand walk
:30 L-sit on parallettes accumulation
AM
complete
PM
A. 115-125-135-140(2)
B. 30-35-40
C. 50m/side-50m-40m w/100#
+
complete w/90# on prowler
+
complete
10 GHR
10m HSW
Meh. Today was alright. Overhead squats were really tough, my shoulders were very tight. That tempo is a bitch, the 2 second hold in the bottom got pretty hard once I reached 140.
DB rows were good, my forearms looked jacked as hell when I was done.
1-arm farmers carry was rough, only because it's so uncomfortable and awkward to carry that thing. It always causes my knuckles to rub against my thigh when I'm carrying it and it hurts! And there's really no way around it either. The right arm was fine but the left arm was tough, my left hand is still sort of tender from when I ripped it last week and I could feel it being pulled as I was carrying the thing(I forget what it's called....). It was uncomfortable but whatevs, gotta suck it up.
Prowler sprints were fine, :10 isn't bad at all. I was able to hit a good speed right away. I actually missed prowler sprints in a weird way, although I'm sure I won't be saying that in a few weeks when they're up to :20.
Not for time stuff was okay, my hips were super tight during this, especially on the L-sit. Shoulders felt tight on the handstand walk. L-sit was broken up into 3 sets if :10 each time, I don't know if I'll ever be good at this.
6 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
:60 single unders
PM
A. Overhead squat, 4x2-3 @42x1; 2:00 rest
B. 1-arm DB row, 3x10-12/side, 20x1; :60 between sides
C. 1-arm farmers walk, 2x40-60m/side; :90 between arms
+
5 sets:
:10 prowler sprint w/straight arms, outside loaded for very fast foot turnover
2:20 walk rest
+
3 rounds not for time:
5-10 glute-ham raises, 20x1
5-10m handstand walk
:30 L-sit on parallettes accumulation
AM
complete
PM
A. 115-125-135-140(2)
B. 30-35-40
C. 50m/side-50m-40m w/100#
+
complete w/90# on prowler
+
complete
10 GHR
10m HSW
Meh. Today was alright. Overhead squats were really tough, my shoulders were very tight. That tempo is a bitch, the 2 second hold in the bottom got pretty hard once I reached 140.
DB rows were good, my forearms looked jacked as hell when I was done.
1-arm farmers carry was rough, only because it's so uncomfortable and awkward to carry that thing. It always causes my knuckles to rub against my thigh when I'm carrying it and it hurts! And there's really no way around it either. The right arm was fine but the left arm was tough, my left hand is still sort of tender from when I ripped it last week and I could feel it being pulled as I was carrying the thing(I forget what it's called....). It was uncomfortable but whatevs, gotta suck it up.
Prowler sprints were fine, :10 isn't bad at all. I was able to hit a good speed right away. I actually missed prowler sprints in a weird way, although I'm sure I won't be saying that in a few weeks when they're up to :20.
Not for time stuff was okay, my hips were super tight during this, especially on the L-sit. Shoulders felt tight on the handstand walk. L-sit was broken up into 3 sets if :10 each time, I don't know if I'll ever be good at this.
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