Hold the vision, Trust the process Program design by Stephen Flamm
Friday, September 4, 2015
9/2/2015
AM
7-8 sets easy:
:60 row
:60 freestanding handstand practice-goal is to stay within a 4-6' mat
:60 airdyne
:30/side plank
:60 single unders
PM
A. Snatch balance, build to a heavy single
B. Hang squat snatch, 5x5 unbroken light/moderate; begin a set every :90
C. Pendlay row, 6-6-6-6, 20x0; 2:00 rest
+
3 rounds for time:
250m ski-erg
10m handstand walk
+
For time:
400m bodyweight sled drag
AM
7 sets complete
PM
A. 155
B. complete @85
C. 105-115-125-130
+
6:24
+
14:30 w/145# on sled
Snatch balances felt excellent today, 155 ties my PR. I did more reps at lighter weight before I started adding and I think the extra warm up definitely helped. Just like Donny says, stay at light weight until you feel good. 155 was surprisingly easy, I went up to 160 but dipped and failed it almost immediately behind me. I just chickened out. I think I could get it next time, I'm really happy with how this went today.
Unbroken squat snatches were a lot harder than I thought they would be, I was breathing pretty hard by the end. This was more painful on my thumbs than anything else.
Pendlay rows were good.
I was happy with the ski-erg/HS walk piece, I guess this is a decent time? I really tried to push the ski-erg. First handstand walk was unbroken but I broke once on the second set and twice on the third set, my arms were fucking blown up by that point from the ski-erg. Breathing was good throughout this whole piece, tired forearms were the limiter on the HS walk.
Errrrrr about the sled drag.....yeahhhh. Sorry about that. I really thought I was moving faster than usual, but I realized was stopping a lot to change directions. I got to the halfway point at 7:00 and finished at 14:30 so the second 200m was a bit slower than the first half. I know this was way too slow, when I told Mark my time he said, "Oh. Jesus. I thought I was slow and my time was 10:00." Oops. Sled drags are not my jam. I should have tried to push the speed more and cut down on switching directions.
7-8 sets easy:
:60 row
:60 freestanding handstand practice-goal is to stay within a 4-6' mat
:60 airdyne
:30/side plank
:60 single unders
PM
A. Snatch balance, build to a heavy single
B. Hang squat snatch, 5x5 unbroken light/moderate; begin a set every :90
C. Pendlay row, 6-6-6-6, 20x0; 2:00 rest
+
3 rounds for time:
250m ski-erg
10m handstand walk
+
For time:
400m bodyweight sled drag
AM
7 sets complete
PM
A. 155
B. complete @85
C. 105-115-125-130
+
6:24
+
14:30 w/145# on sled
Snatch balances felt excellent today, 155 ties my PR. I did more reps at lighter weight before I started adding and I think the extra warm up definitely helped. Just like Donny says, stay at light weight until you feel good. 155 was surprisingly easy, I went up to 160 but dipped and failed it almost immediately behind me. I just chickened out. I think I could get it next time, I'm really happy with how this went today.
Unbroken squat snatches were a lot harder than I thought they would be, I was breathing pretty hard by the end. This was more painful on my thumbs than anything else.
Pendlay rows were good.
I was happy with the ski-erg/HS walk piece, I guess this is a decent time? I really tried to push the ski-erg. First handstand walk was unbroken but I broke once on the second set and twice on the third set, my arms were fucking blown up by that point from the ski-erg. Breathing was good throughout this whole piece, tired forearms were the limiter on the HS walk.
Errrrrr about the sled drag.....yeahhhh. Sorry about that. I really thought I was moving faster than usual, but I realized was stopping a lot to change directions. I got to the halfway point at 7:00 and finished at 14:30 so the second 200m was a bit slower than the first half. I know this was way too slow, when I told Mark my time he said, "Oh. Jesus. I thought I was slow and my time was 10:00." Oops. Sled drags are not my jam. I should have tried to push the speed more and cut down on switching directions.
Wednesday, September 2, 2015
9/1/2015
AM
20 sets:
:60 airdyne @weird speedometer pace
:60 airdyne @50%
+
15:00 mobility work of choice
PM
A. Power clean, build to a touch and go 5RM
B. 1 behind the neck push press + 3 behind the neck push jerks, 4x1, 21x1; 2:00 rest
+
8 rounds for even times:
8 hand release push ups
8 double-overhand axle deadlifts, 110
8 wall balls, 14 to 10
:60 walk rest
+
800m walk cool down
AM
complete
PM
A. 165
B. 115-125-135-145
+
:43
:42
:42
:43
:42
:43
:44
:45
+
complete
Somehow my touch and go power clean maxes are getting worse. Before I started, I looked in my blog and it says my TNG power clean 5RM is 175. I did 170 for three today just to test it out and I didn't possibly think I could get a fourth. I dropped to 165 and did 5 easily but I don't think I could have gone any heavier. I have no idea how I did 175 for 5 at one point, but I should definitely be able to do 175/180 for 5. The same thing happened last week, I was 5 pounds underneath my 2RM TNG max. Merrrr. This is probably just a classic case of bitch fever.
Behind the neck stuff was solid today, the only tough rep was the push press at 145, I almost thought I wasn't going to be able to lock it out but I got it.
I really enjoyed the 8 sets for even times. Times got slower on the seventh and eight set because my grip was starting to get tired on the axle deadlifts and I had to slow those down a little bit.
Austin joined me on my cool down walk so that was enjoyable.
20 sets:
:60 airdyne @weird speedometer pace
:60 airdyne @50%
+
15:00 mobility work of choice
PM
A. Power clean, build to a touch and go 5RM
B. 1 behind the neck push press + 3 behind the neck push jerks, 4x1, 21x1; 2:00 rest
+
8 rounds for even times:
8 hand release push ups
8 double-overhand axle deadlifts, 110
8 wall balls, 14 to 10
:60 walk rest
+
800m walk cool down
AM
complete
PM
A. 165
B. 115-125-135-145
+
:43
:42
:42
:43
:42
:43
:44
:45
+
complete
Somehow my touch and go power clean maxes are getting worse. Before I started, I looked in my blog and it says my TNG power clean 5RM is 175. I did 170 for three today just to test it out and I didn't possibly think I could get a fourth. I dropped to 165 and did 5 easily but I don't think I could have gone any heavier. I have no idea how I did 175 for 5 at one point, but I should definitely be able to do 175/180 for 5. The same thing happened last week, I was 5 pounds underneath my 2RM TNG max. Merrrr. This is probably just a classic case of bitch fever.
Behind the neck stuff was solid today, the only tough rep was the push press at 145, I almost thought I wasn't going to be able to lock it out but I got it.
I really enjoyed the 8 sets for even times. Times got slower on the seventh and eight set because my grip was starting to get tired on the axle deadlifts and I had to slow those down a little bit.
Austin joined me on my cool down walk so that was enjoyable.
Tuesday, September 1, 2015
8/31/2015
AM
5000m row@Z1
PM
10:00-15:00 top-down Shankle snatch tech
+
A. Build to 1 tough set of 5 barefoot back squat
+
Every 2:00 for 6 sets:
3 unbroken muscle ups + 27 double unders
+
3 rounds not for time:
8 moderate trap 3, 30x0
15 moderate reverse hypers
AM
complete, off every 1000m for mobility
PM
complete
+
A. 175
+
complete
+
complete
8# for trap 3
25#/side for RH
Definitely pretty sore and tired from the Shankle seminar. Thanks Stevo for adjusting my programming a bit!
The Shankle warm up was one of the most valuable things I learned on Sunday. I'm going to do this every time I have to snatch, it loosened up my back, hips and hamstrings so much. I worked through the top-down progression from the hips, above the knee, below the knee, floor. I just imagined Shankle saying "STAND TALL. HIPS. ABOVE THE KNEE. BELOW THE KNEE. FLOOR. HIPS. SNATCH". I miss Donny. He was just the coolest.
Back squats weren't as bad as I thought they would be, 175 was tough but I still had a little more in the tank.
Pistols would have been a joke today so I'm glad Stephen took those out. Muscle ups were easily unbroken and all double unders unbroken, I finished each set in about :30.
5000m row@Z1
PM
10:00-15:00 top-down Shankle snatch tech
+
A. Build to 1 tough set of 5 barefoot back squat
+
Every 2:00 for 6 sets:
3 unbroken muscle ups + 27 double unders
+
3 rounds not for time:
8 moderate trap 3, 30x0
15 moderate reverse hypers
AM
complete, off every 1000m for mobility
PM
complete
+
A. 175
+
complete
+
complete
8# for trap 3
25#/side for RH
Definitely pretty sore and tired from the Shankle seminar. Thanks Stevo for adjusting my programming a bit!
The Shankle warm up was one of the most valuable things I learned on Sunday. I'm going to do this every time I have to snatch, it loosened up my back, hips and hamstrings so much. I worked through the top-down progression from the hips, above the knee, below the knee, floor. I just imagined Shankle saying "STAND TALL. HIPS. ABOVE THE KNEE. BELOW THE KNEE. FLOOR. HIPS. SNATCH". I miss Donny. He was just the coolest.
Back squats weren't as bad as I thought they would be, 175 was tough but I still had a little more in the tank.
Pistols would have been a joke today so I'm glad Stephen took those out. Muscle ups were easily unbroken and all double unders unbroken, I finished each set in about :30.
Monday, August 31, 2015
8/29/2015
For 20:00
Evens- 1 clean thruster, start @125 and add just a bit over the course of the 10 reps to end heavy
Odds- 6 unbroken CTB pull ups
+
5 rounds for time & movement quality:
1 rope climb
1/side heavy turkish get up
+
3 sets:
400m run @90% aerobic
:60 walk rest
complete
thrusters: 125(2)-135(2)-145(2)-155(3)-160(1)
+
8:30 w/45# KB
+
complete
I might have been a little overzealous on the thrusters, I reached 155 faster than I anticipated so I stayed there for three sets. The only rep that was tough was 160, which is pretty good I guess. All CTB pull ups butterfly and easily unbroken.
I feel like....the rope climb/KB workout should have been faster? I was trying to be good about getting right back on the rope but the TGU took me awhile, I'm slow at those and I also wanted to make sure they were right. I rushed through the first rep and then Austin told me I was getting up like a turd so I slowed it down a bit.
400m repeats felt pretty good today.
Solid day overall.
Evens- 1 clean thruster, start @125 and add just a bit over the course of the 10 reps to end heavy
Odds- 6 unbroken CTB pull ups
+
5 rounds for time & movement quality:
1 rope climb
1/side heavy turkish get up
+
3 sets:
400m run @90% aerobic
:60 walk rest
complete
thrusters: 125(2)-135(2)-145(2)-155(3)-160(1)
+
8:30 w/45# KB
+
complete
I might have been a little overzealous on the thrusters, I reached 155 faster than I anticipated so I stayed there for three sets. The only rep that was tough was 160, which is pretty good I guess. All CTB pull ups butterfly and easily unbroken.
I feel like....the rope climb/KB workout should have been faster? I was trying to be good about getting right back on the rope but the TGU took me awhile, I'm slow at those and I also wanted to make sure they were right. I rushed through the first rep and then Austin told me I was getting up like a turd so I slowed it down a bit.
400m repeats felt pretty good today.
Solid day overall.
8/28/2015
AM
3-5 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice
PM
OFF
AM
3 rounds complete
Took the afternoon off and went to Columbus with my parents to celebrate my cousins birthday. It was nice to just hang with my family for the day. We went to a nice restaurant for dinner and had a ridiculous and hilarious waiter named Matthew, he talked like the sea turtle from Finding Nemo. Everything was "Right on, right on. Oh killer bro! That's totally sweet". I didn't even know people who lived outside of California talked like that but I was very wrong.
3-5 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice
PM
OFF
AM
3 rounds complete
Took the afternoon off and went to Columbus with my parents to celebrate my cousins birthday. It was nice to just hang with my family for the day. We went to a nice restaurant for dinner and had a ridiculous and hilarious waiter named Matthew, he talked like the sea turtle from Finding Nemo. Everything was "Right on, right on. Oh killer bro! That's totally sweet". I didn't even know people who lived outside of California talked like that but I was very wrong.
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