AM
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod hold
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/flat back, :90 rest
B. Hang power clean, build quickly to a 3RM
+
For time:
900m row
30 burpees over the erg
900m row
+
4 rounds not for time:
10 lat band pull downs
6- heavy reverse hypers
AM
complete, except completely forgot the tripod hold. My apologies.
PM
A. complete
B. 190 (PR+5)
+
10:18
+
complete
purple band
105#/side for RH
I totally forgot to add the tripod hold this morning. I'm so used to doing just 30:00 with no breaks on Mondays so I didn't even really double check my programming. Oops.
I was really happy with the 3RM hang power clean, especially because they weren't feeling great today. I caught a few of them pretty low on my chest, I hate that. I hit 185 which ties my PR and decided to see if I could get 190. The first rep is always the hardest, the second and third reps were easy. PR!
I'm going to be honest, I almost puked on the row/burpee piece. Was this supposed to be that terrible? Both rows were completed in 3:42.5 at a 2:03 pace. The burpees were steady the whole way through, I was pretty proud of that. I thought I was going to vomit on the second row, it felt like someone was sitting right on my chest the entire time. This one hurt.
Hold the vision, Trust the process Program design by Stephen Flamm
Wednesday, November 11, 2015
Sunday, November 8, 2015
11/7/2015
A. Front squat, 2-2-1-1-1, 20x1; 2:30
B. Squat cleans, 9x1 @175 and adding if feeling strong, begin a set every :60
C1. Weighted glute-ham raises, 3x4-7, 20x1; :60 rest
C2. Strict pull-up, 3x6 singles (return to dead hang and come off bar after each rep), :60 rest
+
Not for time:
800m sled drag, moderate
A. 200-210-220-230-240(F)
B. 175-175-185-185-195-195-200-205-210
C1. complete w/15#
C2. complete
+
complete w/90# on sled
I was a bit disappointed with my front squats, I was really hoping to hit 240 today. 230 was sort of slow on the way up so I wasn't 100% sure I would hit 240 but I went for it anyways. I actually thought I had it, it was super light coming off the rack and when I was coming out of the bottom I really thought I was going to stand it up. But then I got stuck in that "spot" and I dumped it. I'm not sure if I should have fought for a few more seconds? Merrrrr. I feel like I'm never going to hit this.
The squat cleans were decent, they actually got better as they got heavier. My legs were really tired already, the reps at 175, 185, and 195 were surprisingly tough. I actually didn't think I would hit anything over 200 because my legs felt like shit. I worked up to 200 and it wasn't terrible so I went to 205. It was actually pretty easy so I went to 210 and it was the best rep out of all of them. Weird.
Strict pull ups were a bit better than last week, really trying to focus on using my lats and not my traps on these.
Sled drag was completed with Heather and Emily, so that was very pleasant.
B. Squat cleans, 9x1 @175 and adding if feeling strong, begin a set every :60
C1. Weighted glute-ham raises, 3x4-7, 20x1; :60 rest
C2. Strict pull-up, 3x6 singles (return to dead hang and come off bar after each rep), :60 rest
+
Not for time:
800m sled drag, moderate
A. 200-210-220-230-240(F)
B. 175-175-185-185-195-195-200-205-210
C1. complete w/15#
C2. complete
+
complete w/90# on sled
I was a bit disappointed with my front squats, I was really hoping to hit 240 today. 230 was sort of slow on the way up so I wasn't 100% sure I would hit 240 but I went for it anyways. I actually thought I had it, it was super light coming off the rack and when I was coming out of the bottom I really thought I was going to stand it up. But then I got stuck in that "spot" and I dumped it. I'm not sure if I should have fought for a few more seconds? Merrrrr. I feel like I'm never going to hit this.
The squat cleans were decent, they actually got better as they got heavier. My legs were really tired already, the reps at 175, 185, and 195 were surprisingly tough. I actually didn't think I would hit anything over 200 because my legs felt like shit. I worked up to 200 and it wasn't terrible so I went to 205. It was actually pretty easy so I went to 210 and it was the best rep out of all of them. Weird.
Strict pull ups were a bit better than last week, really trying to focus on using my lats and not my traps on these.
Sled drag was completed with Heather and Emily, so that was very pleasant.
11/6/2015
AM
3 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB farmers walk) switch @20m
PM
A. Snatch, 10:00 tech/speed work, your choice of variation- load according to feel today, moderate/tough is okay if the shoulders say so...
B. Clean pulls, 5x1 @240; 2:00 rest
C. Dead-hang to inverted on rings, accumulate 6 singles w/:02 pause @top, rest as needed to ensure quality
+
6 sets for even times:
3 wall walks
15 row calories
:90 walk rest
+
1600m run @Z1
AM
complete
35/70 for offset carry
PM
A. complete up to 135
B. complete
C. complete
+
1:13
1:16
1:13
1:15
1:10
1:11
+
complete
Pretty solid day!
Snatches went pretty well today, I worked up to 135 easily (video), although it definitely felt weak overhead. The pull was light but I could tell I'm not as stable overhead as I used to be, the second rep at 135 was shaky coming out of the bottom. It's frustrating that 135 is heavy overhead but I know it will get better over the next few weeks. I also think the pull into the bottom of the squat was slower than normal, my speed isn't where it was before. I'll have to just keep working on it.
Clean pulls were real heavy today, none of them got very high (video) and I could tell I was rounding my back on most of them.
Dead hang to inverted were fine, no problems here.
The wall walk/row piece went pretty well, my times differed a bit only because of my transition from the wall to the rower. On some of the sets it took me a few seconds to get my feet strapped in. Overall I thought this went pretty well, I'm getting much better at keeping my rows consistent and really pushing it even though I'm tired.
Z1 run wasn't as good as last week, I didn't stretch my calves/ankles/hamstrings enough before I started. For some reason my ankles have been really tight lately, not sure why.
Also did a few sets of bar muscle ups after my training was done, no problems at all! I hit three easy sets of three and had no pain in my shoulder. This is a relief.
3 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB farmers walk) switch @20m
PM
A. Snatch, 10:00 tech/speed work, your choice of variation- load according to feel today, moderate/tough is okay if the shoulders say so...
B. Clean pulls, 5x1 @240; 2:00 rest
C. Dead-hang to inverted on rings, accumulate 6 singles w/:02 pause @top, rest as needed to ensure quality
+
6 sets for even times:
3 wall walks
15 row calories
:90 walk rest
+
1600m run @Z1
AM
complete
35/70 for offset carry
PM
A. complete up to 135
B. complete
C. complete
+
1:13
1:16
1:13
1:15
1:10
1:11
+
complete
Pretty solid day!
Snatches went pretty well today, I worked up to 135 easily (video), although it definitely felt weak overhead. The pull was light but I could tell I'm not as stable overhead as I used to be, the second rep at 135 was shaky coming out of the bottom. It's frustrating that 135 is heavy overhead but I know it will get better over the next few weeks. I also think the pull into the bottom of the squat was slower than normal, my speed isn't where it was before. I'll have to just keep working on it.
Clean pulls were real heavy today, none of them got very high (video) and I could tell I was rounding my back on most of them.
Dead hang to inverted were fine, no problems here.
The wall walk/row piece went pretty well, my times differed a bit only because of my transition from the wall to the rower. On some of the sets it took me a few seconds to get my feet strapped in. Overall I thought this went pretty well, I'm getting much better at keeping my rows consistent and really pushing it even though I'm tired.
Z1 run wasn't as good as last week, I didn't stretch my calves/ankles/hamstrings enough before I started. For some reason my ankles have been really tight lately, not sure why.
Also did a few sets of bar muscle ups after my training was done, no problems at all! I hit three easy sets of three and had no pain in my shoulder. This is a relief.
Thursday, November 5, 2015
11/4/2015
AM
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
A. Power snatch clusters, 3x1.1.1 @60-65% 1RM, :10 between singles, 2:00 rest
B. Snatch pull, 4x1 @185; :90 rest
C. 1-arm DB row w/straps, 3x3-5/arm, 21x1; :45 between arms
+
5 sets @high effort:
9 kettlebell swings, 53
36 double unders
:60 rest
10 hand-release push ups
300m run
:60 rest
+
Not for time:
2000m row cool-down
AM
6 sets complete
PM
A. complete @100
B. complete
C. 50-55-60
+
complete
+
DNS
Power snatches were okay, they got better as I went along. The first few reps were slow as hell. I just don't care for power snatching anymore. No pain in the shoulder though so two thumbs up for that.
Snatch pulls weren't as good as last time, they weren't getting very high (video), I don't think I warmed up enough for these.
The KB/run workout got pretty hard at the end, the running kills me every time. For some reason 300m is always rough for me. KB swings were fine, no pain in my shoulder on these. Double unders were unbroken every round except for that last set, I tripped up on 34. DAMMIT. HR push ups were easy. Runs were hard. I was breathing really hard after the first two sets.
I didn't do the row cool-down, I started class for Austin then got distracted and then I had to leave to go coach class. Sorry Stevo!
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
A. Power snatch clusters, 3x1.1.1 @60-65% 1RM, :10 between singles, 2:00 rest
B. Snatch pull, 4x1 @185; :90 rest
C. 1-arm DB row w/straps, 3x3-5/arm, 21x1; :45 between arms
+
5 sets @high effort:
9 kettlebell swings, 53
36 double unders
:60 rest
10 hand-release push ups
300m run
:60 rest
+
Not for time:
2000m row cool-down
AM
6 sets complete
PM
A. complete @100
B. complete
C. 50-55-60
+
complete
+
DNS
Power snatches were okay, they got better as I went along. The first few reps were slow as hell. I just don't care for power snatching anymore. No pain in the shoulder though so two thumbs up for that.
Snatch pulls weren't as good as last time, they weren't getting very high (video), I don't think I warmed up enough for these.
The KB/run workout got pretty hard at the end, the running kills me every time. For some reason 300m is always rough for me. KB swings were fine, no pain in my shoulder on these. Double unders were unbroken every round except for that last set, I tripped up on 34. DAMMIT. HR push ups were easy. Runs were hard. I was breathing really hard after the first two sets.
I didn't do the row cool-down, I started class for Austin then got distracted and then I had to leave to go coach class. Sorry Stevo!
11/3/2015
AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat, 1-1-1-1-1 building so that only last set is near-maximal; 2:30
B. DB pull-overs, 4x4-7; :90 rest
+
For 15:00
1st: 3-5 strict pull ups
2nd: 12 fast alternating box step ups/step downs, 24
3rd: :20 axle front rack hold (bar starts on floor) start @130
+
800m walk cool-down
AM
complete
PM
A. 225-235-245-255-265
B. 20-25-30-35
+
complete
axle: 140-150-150-150-150
+
complete
Mehhhhh. Back squats continue to feel terrible and heavy. Not sure what the deal is. 265 was definitely near-maximal, it was real slow on the way up. I can't believe I back squatted 280 at one point.
DB pull-overs were good.
The EMOM was decent. Strict pull ups felt pretty weak, normally I would be able to knock out five really easily BUT I am trying to use the correct muscles now so I got 3-4 every time. Step ups were awkward as usual. The axle holds were good, I didn't have any misses on the cleans. I started at 140 and then stuck with 150 the rest of the time, I don't think I would have been able to clean any more than that.
Austin joined me on my cool down walk so that was a real treat.
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat, 1-1-1-1-1 building so that only last set is near-maximal; 2:30
B. DB pull-overs, 4x4-7; :90 rest
+
For 15:00
1st: 3-5 strict pull ups
2nd: 12 fast alternating box step ups/step downs, 24
3rd: :20 axle front rack hold (bar starts on floor) start @130
+
800m walk cool-down
AM
complete
PM
A. 225-235-245-255-265
B. 20-25-30-35
+
complete
axle: 140-150-150-150-150
+
complete
Mehhhhh. Back squats continue to feel terrible and heavy. Not sure what the deal is. 265 was definitely near-maximal, it was real slow on the way up. I can't believe I back squatted 280 at one point.
DB pull-overs were good.
The EMOM was decent. Strict pull ups felt pretty weak, normally I would be able to knock out five really easily BUT I am trying to use the correct muscles now so I got 3-4 every time. Step ups were awkward as usual. The axle holds were good, I didn't have any misses on the cleans. I started at 140 and then stuck with 150 the rest of the time, I don't think I would have been able to clean any more than that.
Austin joined me on my cool down walk so that was a real treat.
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