Long, unplugged hike
Errrrrrrr
Did not complete. It was 30 degrees this morning so Heather and I decided to skip the hike. I went in around 2:30 to do some airdyne/mobility. Also I think I slept on my neck weird, the entire upper part of my neck was stiff and sore. It's feeling better now but I tried to roll it out as much as I could.
Hold the vision, Trust the process Program design by Stephen Flamm
Monday, October 19, 2015
10/17/2015
A. Squat clean, 1-1-1-1-1 heavy but not maxes, begin a rep every 2:00
B. Front squat, 3x4-6, 20x1; 2:30 rest
C1. Weighted glute-ham raises, 3x3-5, 20x1; :60 rest
C2. Passive 2-arm hang from fat bar, 3x:20-:30; :60 rest
+
Not for time:
800m sled drag, moderate
A. 175-185-195-205-205
B. 145-165-175
C1. complete w/15#
C2. complete
+
DNS
I knew today wasn't going to be 100%, I spent 6 hours standing at a competition and definitely didn't have enough food in me. It was worth it though. More on that later.
Squat cleans were alright, I worked up to 195 very easily but both reps at 205 were ugly and tougher than I would have liked. My legs were really tired. I caught the first rep at 205 pretty low on my chest which hardly ever happens. I decided to stay at that weight for the last set and it was just as ugly as the previous rep. I don't know what I was doing but I had this weird hitch in my pull that came out of nowhere and it felt like it took forever to stand it up. This was annoying. I don't know why my form went out the window all of a sudden. Also, I feel like 205 shouldn't be that hard to stand up. Then again, my legs were already tired and I was already at 70% energy at that point. Meh. Could have been better.
Front squats were surprisingly easy considering how bad my cleans were, I thought these were going to be terrible but they actually weren't bad. 175 got tough during the last two reps but other than that everything felt pretty good.
Glute-ham raises were fine. The hold from the bar was fine too, I didn't have any pain at all. It just felt RIGHT. Ah, pull up bar, how I've missed holding you. Maybe this week we can start adding in some strict pull ups? Eh? EHHHH?
I skipped the sled drag. I'm sorry Stephen! I was completely drained at this point, I woke up at 6:45 and stood in a cold gym from 8:30 AM-2:00 PM. I just didn't have any energy left by the time I got to the sled drag, and I needed to go home and eat. I am the worst and will try to make this up at some point this week. Perhaps Thursday.
That being said, I had the experience of watching some of my MSC athletes compete in the Festivus Games and it was a blast. We had 9 total athletes competing, most of them coming from the classes. It was really cool to watch them compete for the first time, they all did so well. I was so proud of them. Two athletes made it to the finals for the Master's men's division and two athletes made it to the finals for the intermediate men. In the end, Jay and (Silent) Bob took second and third in the men's Master's division and Bobby took FIRST place in the men's intermediate. It was a great day watching all my athletes compete and have a great time doing it. They said they would definitely be interested in doing more competitions in the future, so that's exciting. It was an excellent morning.
B. Front squat, 3x4-6, 20x1; 2:30 rest
C1. Weighted glute-ham raises, 3x3-5, 20x1; :60 rest
C2. Passive 2-arm hang from fat bar, 3x:20-:30; :60 rest
+
Not for time:
800m sled drag, moderate
A. 175-185-195-205-205
B. 145-165-175
C1. complete w/15#
C2. complete
+
DNS
I knew today wasn't going to be 100%, I spent 6 hours standing at a competition and definitely didn't have enough food in me. It was worth it though. More on that later.
Squat cleans were alright, I worked up to 195 very easily but both reps at 205 were ugly and tougher than I would have liked. My legs were really tired. I caught the first rep at 205 pretty low on my chest which hardly ever happens. I decided to stay at that weight for the last set and it was just as ugly as the previous rep. I don't know what I was doing but I had this weird hitch in my pull that came out of nowhere and it felt like it took forever to stand it up. This was annoying. I don't know why my form went out the window all of a sudden. Also, I feel like 205 shouldn't be that hard to stand up. Then again, my legs were already tired and I was already at 70% energy at that point. Meh. Could have been better.
Front squats were surprisingly easy considering how bad my cleans were, I thought these were going to be terrible but they actually weren't bad. 175 got tough during the last two reps but other than that everything felt pretty good.
Glute-ham raises were fine. The hold from the bar was fine too, I didn't have any pain at all. It just felt RIGHT. Ah, pull up bar, how I've missed holding you. Maybe this week we can start adding in some strict pull ups? Eh? EHHHH?
I skipped the sled drag. I'm sorry Stephen! I was completely drained at this point, I woke up at 6:45 and stood in a cold gym from 8:30 AM-2:00 PM. I just didn't have any energy left by the time I got to the sled drag, and I needed to go home and eat. I am the worst and will try to make this up at some point this week. Perhaps Thursday.
That being said, I had the experience of watching some of my MSC athletes compete in the Festivus Games and it was a blast. We had 9 total athletes competing, most of them coming from the classes. It was really cool to watch them compete for the first time, they all did so well. I was so proud of them. Two athletes made it to the finals for the Master's men's division and two athletes made it to the finals for the intermediate men. In the end, Jay and (Silent) Bob took second and third in the men's Master's division and Bobby took FIRST place in the men's intermediate. It was a great day watching all my athletes compete and have a great time doing it. They said they would definitely be interested in doing more competitions in the future, so that's exciting. It was an excellent morning.
 |
| Coaches + Amber |
 |
| Bobby takes first place in the men's intermediate |
 |
| Jay & Bob with a second and third place finish in the men's Master's division |
 |
| All the competitors! So proud of everyone! |
10/16/2015
AM
4 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice
PM
A. Clean pull, 1-1-1 @235; 2:00 rest
B. Snatch-grup deadlift, build to a heavy double, 31x1
C. Sled drag, 6x25m very heavy grind indoors, :90 rest
+
4 sets:
400m run @same pace as last week
:90 walk rest
AM
complete
PM
A. complete
B. 200
C. complete w/245# on sled
+
1:29
1:28
1:28
1:29
Clean pulls were definitely heavy but better than the last time I attempted to pull this weight. The second rep was ugly, I was using all back and no legs. The first and third rep were pretty good.
Snatch-grip deadlift was good, again this is mostly just based on how much my thumbs can handle. I also felt like I was starting to tip my chest forward on the second rep so I called it at 200.
Sled drag was definitely tough but I'm enjoying these.
Runs were HARD. The :90 rest made a huge difference. My breathing was really good on the first two sets but I was dying by the fourth one. I felt lighter today and I was moving better than last week so that's good.
4 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice
PM
A. Clean pull, 1-1-1 @235; 2:00 rest
B. Snatch-grup deadlift, build to a heavy double, 31x1
C. Sled drag, 6x25m very heavy grind indoors, :90 rest
+
4 sets:
400m run @same pace as last week
:90 walk rest
AM
complete
PM
A. complete
B. 200
C. complete w/245# on sled
+
1:29
1:28
1:28
1:29
Clean pulls were definitely heavy but better than the last time I attempted to pull this weight. The second rep was ugly, I was using all back and no legs. The first and third rep were pretty good.
Snatch-grip deadlift was good, again this is mostly just based on how much my thumbs can handle. I also felt like I was starting to tip my chest forward on the second rep so I called it at 200.
Sled drag was definitely tough but I'm enjoying these.
Runs were HARD. The :90 rest made a huge difference. My breathing was really good on the first two sets but I was dying by the fourth one. I felt lighter today and I was moving better than last week so that's good.
10/14/2015
AM
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
A. Snatch pull, 3x1 @185; 2:00 rest
B. 1-arm DB row w/straps, 3x5-8/arm, 21x1; :45 between arms
+
5 sets @high effort
5 deadlifts, 205
200m run
35 double unders
2:00 walk rest
+
Not for time:
1500m row cool down
AM
Same Z1 session from yesterday, wanted to get some extra mobility in
PM
A. complete
B. 35-40-45
+
1:37
1:37
1:36
1:37
1:38
+
complete
Good session today!
Snatch pulls were heavy but still got pretty high.
DB rows felt pretty good.
I enjoyed the deadlift/run piece. Deadlifts were super easy. Breathing still wasn't great but better than normal lately. All double unders unbroken.
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
A. Snatch pull, 3x1 @185; 2:00 rest
B. 1-arm DB row w/straps, 3x5-8/arm, 21x1; :45 between arms
+
5 sets @high effort
5 deadlifts, 205
200m run
35 double unders
2:00 walk rest
+
Not for time:
1500m row cool down
AM
Same Z1 session from yesterday, wanted to get some extra mobility in
PM
A. complete
B. 35-40-45
+
1:37
1:37
1:36
1:37
1:38
+
complete
Good session today!
Snatch pulls were heavy but still got pretty high.
DB rows felt pretty good.
I enjoyed the deadlift/run piece. Deadlifts were super easy. Breathing still wasn't great but better than normal lately. All double unders unbroken.
Wednesday, October 14, 2015
10/13/2015
AM
4 sets of:
6:00 bike easy
3:00 Balza rehab pieces of choice
PM
A. Back squat, 3-3-2-2-1-1, 20x1; 3:00
+
For 15:00
:90- 12-15 scap push ups
:90- 1 double overhand axle deadlift + :10 static hold @top, 180
+
800m cool down walk
AM
complete
PM
A. 195-205-215-225-253-245
+
complete
170 on the axle DL
+
complete
My knee was still bothering me today, I'm not sure what the deal is. There's no pain when I squat but it still feels really unstable in the knee cap. I kept the back squats light today just to be on the safe side until I can see Balza or Pete.
Stephen cut the pistols from my EMOM so I just did scap push ups and axle deadlifts, starting every :90 instead of every minute. Scap push ups were easy, axle deadlifts were really tough. I could barely hold on today and I could only do 170. I tried picking up 180 but I could barely pull it off the ground, my hands just could not get a good grip on the bar. During the deadlift hold the bar felt like it was slipping out of my hands, which is weird because I did the same weight last week and it was fine. I couldn't even hold it on the last rep so Stephen told me to use a mix-grip and end on a good note.
I have an appointment with Balza tomorrow, I'm really hoping he clears me to go overhead. My shoulder feels completely fine and I feel like I need to start testing it out a bit more. I'm also going to ask him about my knee and see what's up with that. I just want to be healthy and go back to my normal training volume!
4 sets of:
6:00 bike easy
3:00 Balza rehab pieces of choice
PM
A. Back squat, 3-3-2-2-1-1, 20x1; 3:00
+
For 15:00
:90- 12-15 scap push ups
:90- 1 double overhand axle deadlift + :10 static hold @top, 180
+
800m cool down walk
AM
complete
PM
A. 195-205-215-225-253-245
+
complete
170 on the axle DL
+
complete
My knee was still bothering me today, I'm not sure what the deal is. There's no pain when I squat but it still feels really unstable in the knee cap. I kept the back squats light today just to be on the safe side until I can see Balza or Pete.
Stephen cut the pistols from my EMOM so I just did scap push ups and axle deadlifts, starting every :90 instead of every minute. Scap push ups were easy, axle deadlifts were really tough. I could barely hold on today and I could only do 170. I tried picking up 180 but I could barely pull it off the ground, my hands just could not get a good grip on the bar. During the deadlift hold the bar felt like it was slipping out of my hands, which is weird because I did the same weight last week and it was fine. I couldn't even hold it on the last rep so Stephen told me to use a mix-grip and end on a good note.
I have an appointment with Balza tomorrow, I'm really hoping he clears me to go overhead. My shoulder feels completely fine and I feel like I need to start testing it out a bit more. I'm also going to ask him about my knee and see what's up with that. I just want to be healthy and go back to my normal training volume!
10/12/2015
AM
30:00 airdyne @Z1
PM
A. Standing broad jump, build to a max in 3 attempts after warm up
B. Power clean, build to a max for the day
+
10:00 @80%
75 double unders
15 glute-ham sit ups
200m run
+
3 rounds not for time:
20 band pull aparts, same band as last week
10-15 moderate reverse hypers
AM
complete
PM
A. 7'2"
B. 205 (210 Fx1)
+
complete
+
complete
55#/side for RH
Meh, today was decent.
I did the best I could on the broad jump. I think I really need to watch some technique videos because I was basically just guessing on how to do it correctly. I know my number is pretty pathetic, I need to work on this more.
Power clean was easy up to 205, although I caught it a bit low. I loaded the bar to 210 but it was basically just a pull, it got nowhere near my chest.
Double unders were unbroken for the first two rounds, I tripped up at 65 on the third round. GHD sit ups surprisingly weren't that bad, I don't really get dizzy on these anymore, these were definitely not as terrible as they were during regionals practice. My breathing was not great on this.
I started having a weird feeling in my right knee this morning. I thought it would go away by the afternoon but I definitely noticed it during my PM session. There isn't any pain, it just feels like my right knee keeps locking up and isn't very stable. Like, I wouldn't be comfortable split jerking right now and putting pressure on the right leg. I also felt like my hips were unbalanced, I asked Heather and Pat if my right hip looked higher and both of them said they could actually see my right hip was higher than my left. I'm guessing this is contributing to my knee issue. I'm going to make an appointment with Pete for the end of the week.
30:00 airdyne @Z1
PM
A. Standing broad jump, build to a max in 3 attempts after warm up
B. Power clean, build to a max for the day
+
10:00 @80%
75 double unders
15 glute-ham sit ups
200m run
+
3 rounds not for time:
20 band pull aparts, same band as last week
10-15 moderate reverse hypers
AM
complete
PM
A. 7'2"
B. 205 (210 Fx1)
+
complete
+
complete
55#/side for RH
Meh, today was decent.
I did the best I could on the broad jump. I think I really need to watch some technique videos because I was basically just guessing on how to do it correctly. I know my number is pretty pathetic, I need to work on this more.
Power clean was easy up to 205, although I caught it a bit low. I loaded the bar to 210 but it was basically just a pull, it got nowhere near my chest.
Double unders were unbroken for the first two rounds, I tripped up at 65 on the third round. GHD sit ups surprisingly weren't that bad, I don't really get dizzy on these anymore, these were definitely not as terrible as they were during regionals practice. My breathing was not great on this.
I started having a weird feeling in my right knee this morning. I thought it would go away by the afternoon but I definitely noticed it during my PM session. There isn't any pain, it just feels like my right knee keeps locking up and isn't very stable. Like, I wouldn't be comfortable split jerking right now and putting pressure on the right leg. I also felt like my hips were unbalanced, I asked Heather and Pat if my right hip looked higher and both of them said they could actually see my right hip was higher than my left. I'm guessing this is contributing to my knee issue. I'm going to make an appointment with Pete for the end of the week.
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