Long, unplugged hike
60 min complete @Ault Park
Definitely feeling better today after getting some sleep. Ready to get back to a normal schedule and a clean diet.
Hold the vision, Trust the process Program design by Stephen Flamm
Sunday, October 4, 2015
Saturday, October 3, 2015
10/3/2015
A. Squat clean clusters, 4x1.1.1 moderate/tough, :10 between singles, 2:30 rest
B. 1&1/4 front squats, 2-2-2-2-2 w/:03 initial descent, 2:30 rest
C. Weighted glute-ham raises, 3x4-8, 20x1; :90 rest
+
Not for time:
800m sled drag, moderate
A. 165-175-185-190
B. 155-165-175-185-195
C. complete w/ 10#
+
DNF
I knew going in that today's training was going to be rough, and I was correct. I was running on very little sleep and wasn't fueled with the proper nutrition so I knew I just had to get through it.
Squat cleans were terrible, for some reason my set up has become completely different. I wasn't confident going into any of the sets and I have no idea why. I was rushing the pull, I was hitting the bar way too low on my thigh and trying to pull myself under too soon. Everything felt really heavy and the set at 190 was a struggle, I wasn't confident on any of these reps. This was sad.
Front squats were okay, 195 was really tough.
Weighted glute ham raises were fine.
I skipped the sled drag, I'm sorry Stephen. I felt like garbage and needed to go home and sleep. Between spending five hours in the car yesterday, being up really late last night, not eating properly and spending three hours in the car today, I felt pretty bad.
I'm at a frustrating point in my training. My schedule has been all over the place for the past week and my nutrition has been very off. I felt like I was doing really well with training and nutrition, and then I had to stop doing stuff overhead and all this other stuff started coming up in my schedule this week and my motivation has totally plummeted. My food hasn't been great. I just need to hit reset and get my shit together because I don't want to lose all the progress I've made over the past month.
B. 1&1/4 front squats, 2-2-2-2-2 w/:03 initial descent, 2:30 rest
C. Weighted glute-ham raises, 3x4-8, 20x1; :90 rest
+
Not for time:
800m sled drag, moderate
A. 165-175-185-190
B. 155-165-175-185-195
C. complete w/ 10#
+
DNF
I knew going in that today's training was going to be rough, and I was correct. I was running on very little sleep and wasn't fueled with the proper nutrition so I knew I just had to get through it.
Squat cleans were terrible, for some reason my set up has become completely different. I wasn't confident going into any of the sets and I have no idea why. I was rushing the pull, I was hitting the bar way too low on my thigh and trying to pull myself under too soon. Everything felt really heavy and the set at 190 was a struggle, I wasn't confident on any of these reps. This was sad.
Front squats were okay, 195 was really tough.
Weighted glute ham raises were fine.
I skipped the sled drag, I'm sorry Stephen. I felt like garbage and needed to go home and sleep. Between spending five hours in the car yesterday, being up really late last night, not eating properly and spending three hours in the car today, I felt pretty bad.
I'm at a frustrating point in my training. My schedule has been all over the place for the past week and my nutrition has been very off. I felt like I was doing really well with training and nutrition, and then I had to stop doing stuff overhead and all this other stuff started coming up in my schedule this week and my motivation has totally plummeted. My food hasn't been great. I just need to hit reset and get my shit together because I don't want to lose all the progress I've made over the past month.
10/2/2015
AM
3 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice-include anything Balza gave you
+
3 sets:
400m run @same pace as last week
:90 walk rest
AM
complete
+
DNF, ran out of time before I had to coach class, will make this up
3 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice-include anything Balza gave you
+
3 sets:
400m run @same pace as last week
:90 walk rest
AM
complete
+
DNF, ran out of time before I had to coach class, will make this up
Thursday, October 1, 2015
9/30/2015
AM
6-8 sets
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
A. Snatch pulls, 5x1 @175; :90 rest
B. Deadlifts, 7x7 touch and go @185, begin a set every :60
C. Pendlay row, 2-2-2-2, 20x0; :90 rest
+
5 sets @high effort
200m run
12 burpees
:90 walk rest
+
Not for time:
1500m row cool down
AM
6 sets complete
PM
A. complete
B. complete
C. 145-150-155-160
+
1:34
1:33
1:30
1:31
1:34
+
complete
Snatch pulls were really easy today. I should have no problem hitting a 170 snatch once I can go overhead again, heavy pulls are getting better each time I do them so I'm really happy about that.
Deadlifts were easy.
Pendlay rows were fine.
The run/burpee thing felt awful. I felt heavy, soft, and slow. I thought the runs were at a decent pace but the burpees should have been faster. I was breathing so hard throughout the entire thing, my recovery wasn't great on this. I feel like I've put on weight over the past week since my training hasn't been as intense but I weighed myself today and I'm still 144. I just feel soft and sluggish. Merrrrrrrrr. When this was over, I felt awful. I was really tired and almost felt sick. I sat in a chair and closed my eyes for about ten minutes before I started my cool down row. Not sure what was going on.
I saw Balza again today, he said I still can't do anything overhead for another week. He told me my stability is improving but I'm still not using my lats. I need to learn how to push my shoulder blades back and down instead of rolling them forward. This was a real painful session. I have an appointment with him a week from today, hoping for more improvement. I just want to do muscle ups again.
6-8 sets
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
A. Snatch pulls, 5x1 @175; :90 rest
B. Deadlifts, 7x7 touch and go @185, begin a set every :60
C. Pendlay row, 2-2-2-2, 20x0; :90 rest
+
5 sets @high effort
200m run
12 burpees
:90 walk rest
+
Not for time:
1500m row cool down
AM
6 sets complete
PM
A. complete
B. complete
C. 145-150-155-160
+
1:34
1:33
1:30
1:31
1:34
+
complete
Snatch pulls were really easy today. I should have no problem hitting a 170 snatch once I can go overhead again, heavy pulls are getting better each time I do them so I'm really happy about that.
Deadlifts were easy.
Pendlay rows were fine.
The run/burpee thing felt awful. I felt heavy, soft, and slow. I thought the runs were at a decent pace but the burpees should have been faster. I was breathing so hard throughout the entire thing, my recovery wasn't great on this. I feel like I've put on weight over the past week since my training hasn't been as intense but I weighed myself today and I'm still 144. I just feel soft and sluggish. Merrrrrrrrr. When this was over, I felt awful. I was really tired and almost felt sick. I sat in a chair and closed my eyes for about ten minutes before I started my cool down row. Not sure what was going on.
I saw Balza again today, he said I still can't do anything overhead for another week. He told me my stability is improving but I'm still not using my lats. I need to learn how to push my shoulder blades back and down instead of rolling them forward. This was a real painful session. I have an appointment with him a week from today, hoping for more improvement. I just want to do muscle ups again.
Wednesday, September 30, 2015
9/29/2015
AM
30:00 airdyne @Z1
+
15:00 mobility work of choice-include Balza stuff
PM
A. Power clean, build to a touch and go 3RM
+
For 15:00
1st- 8 alternating pistols
2nd- 12 fast push ups
3rd- 1 double overhand axle deadlift + :10 static hold @top heavy
+
800m walk cool down
AM
complete
PM
A. 185
+
complete
170# for DL
+
10:00 airdyne instead of walk (it was raining)
Today was pretty solid. Happy with the 3RM power clean I guess, last time I did this I only hit 180. Meh. The third rep was pretty ugly so I called it there.
The EMOM was pretty enjoyable, my pistols are definitely getting better. The axle deadlift with the static hold was tough on my grip.
I JUST WANT TO DO OVERHEAD STUFF NOW PLEASE BALZA.
30:00 airdyne @Z1
+
15:00 mobility work of choice-include Balza stuff
PM
A. Power clean, build to a touch and go 3RM
+
For 15:00
1st- 8 alternating pistols
2nd- 12 fast push ups
3rd- 1 double overhand axle deadlift + :10 static hold @top heavy
+
800m walk cool down
AM
complete
PM
A. 185
+
complete
170# for DL
+
10:00 airdyne instead of walk (it was raining)
Today was pretty solid. Happy with the 3RM power clean I guess, last time I did this I only hit 180. Meh. The third rep was pretty ugly so I called it there.
The EMOM was pretty enjoyable, my pistols are definitely getting better. The axle deadlift with the static hold was tough on my grip.
I JUST WANT TO DO OVERHEAD STUFF NOW PLEASE BALZA.
9/28/2015
AM
30:00 airdyne @Z1
PM
A. Snatch pull clusters, 5x1.1 @67-72%1RM, :10 between singles, 2:00 rest
B. Back squat, 4-4-4-4, 20x1; 3:00 rest
+
"Flight Simulator"
+
3 rounds not for time:
20 band pull aparts, light/moderate band
15 moderate reverse hypers
AM
complete
PM
A. complete @120
B. 205-210-215-225
+
8:33
+
complete
red band
35#/side for RH
Snatch pulls were so easy. I guess the one up side of my shoulder being lame is getting to work more on pulls/deadlifts.
Back squats were not the best, 225 was really tough. I could feel my knees starting to curve in on the last few sets. I wish I enjoyed back squats.
I was really happy with my time on flight simulator. This was my first time ever doing this. I asked the other guys in the gym what a decent time would be and everyone said under 10:00 so I made that my goal. This went very well, I didn't trip once and I ended up under 9:00! Sweet. This was just total shoulder fatigue, I wasn't breathing hard at all. It was also kind of a mind game trying to figure out how long to rest between each set. Very happy with this.
Today was my first day coaching classes at CSC and it was just the best. I had a blast. I thought the classes went really well, the workout was really good and everyone in the classes killed it. I am really looking forward to coaching the Monday afternoon classes!
30:00 airdyne @Z1
PM
A. Snatch pull clusters, 5x1.1 @67-72%1RM, :10 between singles, 2:00 rest
B. Back squat, 4-4-4-4, 20x1; 3:00 rest
+
"Flight Simulator"
+
3 rounds not for time:
20 band pull aparts, light/moderate band
15 moderate reverse hypers
AM
complete
PM
A. complete @120
B. 205-210-215-225
+
8:33
+
complete
red band
35#/side for RH
Snatch pulls were so easy. I guess the one up side of my shoulder being lame is getting to work more on pulls/deadlifts.
Back squats were not the best, 225 was really tough. I could feel my knees starting to curve in on the last few sets. I wish I enjoyed back squats.
I was really happy with my time on flight simulator. This was my first time ever doing this. I asked the other guys in the gym what a decent time would be and everyone said under 10:00 so I made that my goal. This went very well, I didn't trip once and I ended up under 9:00! Sweet. This was just total shoulder fatigue, I wasn't breathing hard at all. It was also kind of a mind game trying to figure out how long to rest between each set. Very happy with this.
Today was my first day coaching classes at CSC and it was just the best. I had a blast. I thought the classes went really well, the workout was really good and everyone in the classes killed it. I am really looking forward to coaching the Monday afternoon classes!
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