AM
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod headstand hold
PM
A. Bear crawl, 5x10' forward + 5x10' backward, very slow and deliberate w/flat back; :90 rest
B. Hang power clean, build quickly to a 2RM
C. Split jerk clusters, 3x1.1.1.1.1 light/moderate, :10 between singles, 2:30 rest
+
AMRAP in 9:00
60 row calories
30 burpees
max ski erg calories in remaining time
+
3 rounds not for time:
10 bent over DB reverse flies, light
15 light reverse hypers
AM
complete
PM
A. complete
B. 200 (PR+5)
C. 95-115-125
+
29 calories
+
complete
8# DB for reverse flies
45#/side for RH
I enjoyed the tripod hold, this was cool.
Super happy to finally hit 200 for a 2RM hang power clean! These felt like shit as I was warming up, I don't know why. I was catching all of them really low with wide feet. I never do that. I don't get it. I did not think I would be able to hit 200 today but I decided to go for it anyways. The first rep was tough but the second rep was easy (video). I talked to Stephen about this later on and he said I'm holding the bar at the top too long. I need to just pick it up and go instead of hanging out at the top for three seconds before I clean it. I definitely agree. Very happy with this!
Split jerks were decent, I can tell I'm still trying to protect my left shoulder "just in case" because I could feel myself sort of tilting more to the right. It didn't hurt, I can just tell I'm still trying to be cautious about it.
The row/burpee piece SUCKED. It sucked real bad. I finished the row in 3:48 and then went way too slow on the burpees. I noticed my burpees are much more consistent and steady when I'm jumping over something, I'm able to keep a much better pace than when I'm just doing regular burpees. I can't remember when exactly I got to the ski erg and I have no idea if 29 cals is a decent score? I was going as hard as I could, the ski erg portion is a blur to me. I felt pretty terrible when this was over.
Hold the vision, Trust the process Program design by Stephen Flamm
Tuesday, November 17, 2015
11/15/2015
Long, unplugged hike
DNS, slept in and then had to go teach a trumpet lesson. Then it was time for FRIENDSGIVING 2015.
I love my friends.
DNS, slept in and then had to go teach a trumpet lesson. Then it was time for FRIENDSGIVING 2015.
I love my friends.
11/14/2015
A. Front squat, build to a max for the day
+
For reps:
:30 squat cleans, 85
2:00 rest
:60 squat cleans, 125
2:00 rest
:90 squat cleans, 155
2:00 rest
2:00 squat cleans, 185
+
3 sets:
3-5 weighted glute-ham raises, 20x1
:60 rest
8 strict pull ups
:60 rest
+
Not for time:
800m sled drag, moderate
A. 245 (PR+10)
+
10
11
10
7
+
complete w/20# DB
+
complete w/90# on sled
HUZZAH! Today was awesome.
I was definitely not expecting to hit 245 today, that was a pleasant surprise (video). I knew I wanted to at least get 240 because I've failed it the past three attempts and I was determined. I got a bit worried as I was warming up, the first few reps felt heavier than usual so I wasn't sure how everything was going to play out. Once I got to 200 I just made 10 pound jumps until I got to 240. It went up pretty easily so I went for 245 and got it! Sweet. But could I just point out how wide my feet are? Jesus. Have they always been like this when I squat? I need to fix that ASAP, I was pretty shocked when I saw that on the video.
The squat clean workout was much harder than I had anticipated. I did all the reps at 85 touch and go, these probably could have been cycled a bit faster. 125 was quick singles. I started getting nervous during the reps at 155. The last few reps were felt really heavy and I knew I still had to clean 185. My lower back was getting tired and my legs were starting to get really fatigued. The first few reps at 185 were okay, definitely slower out of the bottom than usual. The last three reps all felt like a max. At one point I wasn't even sure if I was going to stand one of them up. This hurt so much. I couldn't get my knee sleeves and shoes off fast enough after this was over.
Strict pull ups are getting much easier, still trying to focus on using my lats.
Sled drag was rough this week, my legs were trashed by the time I had to do this. Luckily my buddy Heather joined me. Overall a solid day!
+
For reps:
:30 squat cleans, 85
2:00 rest
:60 squat cleans, 125
2:00 rest
:90 squat cleans, 155
2:00 rest
2:00 squat cleans, 185
+
3 sets:
3-5 weighted glute-ham raises, 20x1
:60 rest
8 strict pull ups
:60 rest
+
Not for time:
800m sled drag, moderate
A. 245 (PR+10)
+
10
11
10
7
+
complete w/20# DB
+
complete w/90# on sled
HUZZAH! Today was awesome.
I was definitely not expecting to hit 245 today, that was a pleasant surprise (video). I knew I wanted to at least get 240 because I've failed it the past three attempts and I was determined. I got a bit worried as I was warming up, the first few reps felt heavier than usual so I wasn't sure how everything was going to play out. Once I got to 200 I just made 10 pound jumps until I got to 240. It went up pretty easily so I went for 245 and got it! Sweet. But could I just point out how wide my feet are? Jesus. Have they always been like this when I squat? I need to fix that ASAP, I was pretty shocked when I saw that on the video.
The squat clean workout was much harder than I had anticipated. I did all the reps at 85 touch and go, these probably could have been cycled a bit faster. 125 was quick singles. I started getting nervous during the reps at 155. The last few reps were felt really heavy and I knew I still had to clean 185. My lower back was getting tired and my legs were starting to get really fatigued. The first few reps at 185 were okay, definitely slower out of the bottom than usual. The last three reps all felt like a max. At one point I wasn't even sure if I was going to stand one of them up. This hurt so much. I couldn't get my knee sleeves and shoes off fast enough after this was over.
Strict pull ups are getting much easier, still trying to focus on using my lats.
Sled drag was rough this week, my legs were trashed by the time I had to do this. Luckily my buddy Heather joined me. Overall a solid day!
11/13/2015
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 ok if the shoulders say so...
B. Jerk balance, 5:00-8:00 light tech work
C. 1 clean pull + 3 clean-grip deadlifts (drop from top of clean pull and then reset for the deadlifts) 3x1 @235; 2:00 rest
+
15:00 @70%
2 deadhang to inverted
200m run
4 wall walks
250m row
AM
25:00 airdyne @Z1
PM
A. complete up to 125
B. complete up to 95
C. complete
+
complete
Mehhh today was okay. Snatches are still feeling weirdly heavy overhead, there's no pain in my shoulder but the weight just isn't as easy overhead as it used to be. These were all over the place today so I didn't go past 125 because I wanted to make sure my form wasn't turning to shit. While I was resting I watched some of my earlier attempts and noticed my chest was completely down in the set up. I really tried to keep my chest nice and high on the last two reps and I think it definitely made a difference (video).
Jerk balances were fine, no pain at all.
Clean pulls went pretty well, 235 is getting a bit higher these days. The deadlifts were easy, no problem doing all three as quick touch and go reps.
I really enjoyed the 15:00 piece at 70%, I was able to stay moving the entire time and the weather was really nice for running.
I also worked on some muscle ups after my other training was completed. I did a few sets of three bar muscle ups, then did a few sets of two ring muscle ups. Huzzah! These were okay, not as strong as they were but I think they'll get better over the next few weeks. I also had Austin teach me how to catch muscle ups with straight arms at the top (video). These are definitely a bit awkward, especially stringing them together, but I'm going to continue to work on them because I think they will definitely save time and fatigue during workouts.
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 ok if the shoulders say so...
B. Jerk balance, 5:00-8:00 light tech work
C. 1 clean pull + 3 clean-grip deadlifts (drop from top of clean pull and then reset for the deadlifts) 3x1 @235; 2:00 rest
+
15:00 @70%
2 deadhang to inverted
200m run
4 wall walks
250m row
AM
25:00 airdyne @Z1
PM
A. complete up to 125
B. complete up to 95
C. complete
+
complete
Mehhh today was okay. Snatches are still feeling weirdly heavy overhead, there's no pain in my shoulder but the weight just isn't as easy overhead as it used to be. These were all over the place today so I didn't go past 125 because I wanted to make sure my form wasn't turning to shit. While I was resting I watched some of my earlier attempts and noticed my chest was completely down in the set up. I really tried to keep my chest nice and high on the last two reps and I think it definitely made a difference (video).
Jerk balances were fine, no pain at all.
Clean pulls went pretty well, 235 is getting a bit higher these days. The deadlifts were easy, no problem doing all three as quick touch and go reps.
I really enjoyed the 15:00 piece at 70%, I was able to stay moving the entire time and the weather was really nice for running.
I also worked on some muscle ups after my other training was completed. I did a few sets of three bar muscle ups, then did a few sets of two ring muscle ups. Huzzah! These were okay, not as strong as they were but I think they'll get better over the next few weeks. I also had Austin teach me how to catch muscle ups with straight arms at the top (video). These are definitely a bit awkward, especially stringing them together, but I'm going to continue to work on them because I think they will definitely save time and fatigue during workouts.
Thursday, November 12, 2015
11/11/2015
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. Power snatch clusters, 4x1.1.1 @105, :10 between singles, 2:00 rest
B. Snatch pull, 3x1 @185; :90 rest
C. 1-arm DB row w/straps, 3x3-4/arm, 21x1; :45 between arms
+
6 sets @high effort:
8 russian kettlebell swings, 70
8 burpees
:60 rest
200m run
30 double unders
:60 rest
+
Not for time:
2000m row cool-down
AM
6 sets complete
PM
A. complete
B. complete
C. 55-60-65 (4R/3L)
+
complete
+
complete
Meh today was okay. Power snatches were kind of frustrating, I can tell I'm still adjusting to putting weight overhead and it's annoying. I felt very slow under the bar and not aggressive at all (video). I just want the weight to be easy again!
Snatch pulls were decent, they got relatively high today (video).
DB rows were fine, I only did three reps on the left arm during the last set because the tempo was becoming compromised.
The 6 sets were okay, better than last week because I only had to run 200m today hehe. I tried to keep the burpees fast and steady. I was still breathing really hard on this, I can't tell if I should be recovering faster during the rest? I tripped up once on double unders during the first set but they were all unbroken after that.
Also, I was starving during training today. This is the first time since Mike gave me my new macros that I've been hungry in the middle of training. I mean, I was SO HUNGRY. It was terrible. I talked to Heather and I'm going to try and make some more changes in my food, replacing things like quest bars with deli meat and rice. I'm eating enough calories but some of the food I'm eating isn't filling and that's part of the problem. I'm going to start doing this next week and see how it goes.
Frustrating last couple of days, especially since Monday's training went so well.
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. Power snatch clusters, 4x1.1.1 @105, :10 between singles, 2:00 rest
B. Snatch pull, 3x1 @185; :90 rest
C. 1-arm DB row w/straps, 3x3-4/arm, 21x1; :45 between arms
+
6 sets @high effort:
8 russian kettlebell swings, 70
8 burpees
:60 rest
200m run
30 double unders
:60 rest
+
Not for time:
2000m row cool-down
AM
6 sets complete
PM
A. complete
B. complete
C. 55-60-65 (4R/3L)
+
complete
+
complete
Meh today was okay. Power snatches were kind of frustrating, I can tell I'm still adjusting to putting weight overhead and it's annoying. I felt very slow under the bar and not aggressive at all (video). I just want the weight to be easy again!
Snatch pulls were decent, they got relatively high today (video).
DB rows were fine, I only did three reps on the left arm during the last set because the tempo was becoming compromised.
The 6 sets were okay, better than last week because I only had to run 200m today hehe. I tried to keep the burpees fast and steady. I was still breathing really hard on this, I can't tell if I should be recovering faster during the rest? I tripped up once on double unders during the first set but they were all unbroken after that.
Also, I was starving during training today. This is the first time since Mike gave me my new macros that I've been hungry in the middle of training. I mean, I was SO HUNGRY. It was terrible. I talked to Heather and I'm going to try and make some more changes in my food, replacing things like quest bars with deli meat and rice. I'm eating enough calories but some of the food I'm eating isn't filling and that's part of the problem. I'm going to start doing this next week and see how it goes.
Frustrating last couple of days, especially since Monday's training went so well.
Wednesday, November 11, 2015
11/10/2015
AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat w/chains, 5-5-5-5 start moderate by feel and add a bit, last set should be tough but not a true grind; 2:30 rest, get in a rope climb after each set
+
For 15:00
1st: 5 strict pull ups- these don't have to be unbroken, just be sure to return to a dead hang to complete each rep
2nd: :20 axle front rack hold (bar starts on floor), 150
3rd: 14 fast alternating box step ups/step downs, 20
+
800m cool down walk
AM
complete
PM
A. 125-145-165-180
+
complete-ish
axle hold was 130-140-140-140-140 with two fails at 150. I hate everything.
+
complete
OH MY GOSH I LITERALLY DID EVERYTHING WRONG TODAY.
Back squats with the chains were definitely tough in a different way. It's a hassle just getting those things set up. Shout out to Michael, Jessie, and Heather for helping me set them up and get them to the correct height. The only thing I really dislike about the chains is the unsteady feeling I have as I'm unracking the bar, the chains cause it to sort of sway back and forth and I don't like that. The last set was definitely tough. Also, I completely forgot to do a rope climb after each set. I even wrote it in my notebook word for word, I just totally forgot, like an idiot. Sorry Stephen. It only gets worse from here.
The EMOM was terrible. I didn't warm up enough for the axle cleans, I hit 130 and then just went straight to 150 and assumed I would be able to clean it since I did it last week so easily. NOPE. I failed the first rep and it was a bad fail, the axle came crashing into my left arm and sort of bent back my wrist. I dropped to 130 and stayed there for two sets because my confidence was totally shaken at that point. Then I went to 140 for the next two sets but it was difficult to even clean THAT weight. Jesus. I went up to 150 on the last set and failed it twice. The second attempt was basically just a pull. This was the worst. Also, I accidentally used a 24" box instead of a 20" box. I never mess up this much, I don't know what was wrong with me today. I will triple check my programming from now on. Today was just not good at all.
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat w/chains, 5-5-5-5 start moderate by feel and add a bit, last set should be tough but not a true grind; 2:30 rest, get in a rope climb after each set
+
For 15:00
1st: 5 strict pull ups- these don't have to be unbroken, just be sure to return to a dead hang to complete each rep
2nd: :20 axle front rack hold (bar starts on floor), 150
3rd: 14 fast alternating box step ups/step downs, 20
+
800m cool down walk
AM
complete
PM
A. 125-145-165-180
+
complete-ish
axle hold was 130-140-140-140-140 with two fails at 150. I hate everything.
+
complete
OH MY GOSH I LITERALLY DID EVERYTHING WRONG TODAY.
Back squats with the chains were definitely tough in a different way. It's a hassle just getting those things set up. Shout out to Michael, Jessie, and Heather for helping me set them up and get them to the correct height. The only thing I really dislike about the chains is the unsteady feeling I have as I'm unracking the bar, the chains cause it to sort of sway back and forth and I don't like that. The last set was definitely tough. Also, I completely forgot to do a rope climb after each set. I even wrote it in my notebook word for word, I just totally forgot, like an idiot. Sorry Stephen. It only gets worse from here.
The EMOM was terrible. I didn't warm up enough for the axle cleans, I hit 130 and then just went straight to 150 and assumed I would be able to clean it since I did it last week so easily. NOPE. I failed the first rep and it was a bad fail, the axle came crashing into my left arm and sort of bent back my wrist. I dropped to 130 and stayed there for two sets because my confidence was totally shaken at that point. Then I went to 140 for the next two sets but it was difficult to even clean THAT weight. Jesus. I went up to 150 on the last set and failed it twice. The second attempt was basically just a pull. This was the worst. Also, I accidentally used a 24" box instead of a 20" box. I never mess up this much, I don't know what was wrong with me today. I will triple check my programming from now on. Today was just not good at all.
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