Merry Christmas!
Very chill day. Opened presents, ate peach french toast, saw Star Wars, ate pizza, went to sleep. Fun day with my family.
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| Christmas morning! |
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| STAR WARS |
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| Oops. |
Hold the vision, Trust the process Program design by Stephen Flamm
Sunday, December 27, 2015
12/25/2015
OFF
Merry Christmas!
Very chill day. Opened presents, ate peach french toast, saw Star Wars, ate pizza, went to sleep. Fun day with my family.
Merry Christmas!
Very chill day. Opened presents, ate peach french toast, saw Star Wars, ate pizza, went to sleep. Fun day with my family.
12/24/2015
For 10:00
evens: :25 2-arm passive hang from fat bar
odds: :25 planche hold w/feet in rings
+
5 rounds easy:
200m jog
20m bear crawl
20m stone carry, small stone
20m prowler push, tough indoors
+
3 sets not for time:
2:00 anterior loaded banded march (bear hug a med ball @your chest)
10/leg unweighted 1-leg reverse hypers, controlled throughout
complete
+
complete w/160# on prowler
+
complete w/14# wall ball
This was the first time doing a planche hold, it was definitely challenging but I liked it!
It was sad how hard I was breathing during the 5 rounds. I don't know why I can't breathe all of a sudden (well, worse than normal). The sugar cookies and puppy chow the day before probably didn't help. THE HOLIDAYS AMIRIGHT. But even before today I feel like my breathing has been really bad the past few weeks.
I'm definitely going to start doing the banded march in my warm up, this really opened up my hips. I also enjoyed the 1-leg reverse hyper.
12/23/2015
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, 1-1-1; :90 rest
B. Snatch pulls, 1-1-1 starting @best load in A and building; :90 rest
C. Snatch-grip deadlift, 1-1-1 starting @best load in B and building to heavy single; :90 rest
+
6 sets for even times:
500m row
10 handstand push ups
2:30 rest
AM
subbed in Tuesday's Z1 session due to time limitation
PM
A. 120-130-140
B. 150-170-190
C. 190-210-230
+
2:27 (2:04.8)
2:27 (2:02.1)
2:29 (2:01.4)
2:32 (2:03.3)
2:34 (2:03.6)
2:37 (2:03.5)
I was short on time (and equipment, the class at CF Leb needed the rowers and we only have three) so I just did the Tuesday AM session.
Power snatches were okay, I wasn't nearly as warmed up for these as I should have been. I really need to get my shit together with my warm up. I worked up to 140 easily, I hit 150 but caught it in a semi-squat. I wasn't sure at first but after showing the video to Pam, Austin, and Stephen, the majority of the opinion was that it wasn't a power snatch. Bummer. At least it was easy.
The row/handstand push up piece was okay. My rowing has really gone downhill. I feel like I should have been pulling closer to a 2:00 for this, instead I was averaging a 2:03 and it was hard to even keep that pace. Rowing is so difficult for me now and it used to be so easy. Would it be possible to go back to doing more rowing in my AM sessions? I'm not sure why it has gotten so hard to hold even a 2:03. Handstand push ups were super easy and unbroken every set, it's amazing to think about how easy these were today compared to when I did 15.4 last month. My time fell off on the last few sets due to too much rest between rowing and HSPU.
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, 1-1-1; :90 rest
B. Snatch pulls, 1-1-1 starting @best load in A and building; :90 rest
C. Snatch-grip deadlift, 1-1-1 starting @best load in B and building to heavy single; :90 rest
+
6 sets for even times:
500m row
10 handstand push ups
2:30 rest
AM
subbed in Tuesday's Z1 session due to time limitation
PM
A. 120-130-140
B. 150-170-190
C. 190-210-230
+
2:27 (2:04.8)
2:27 (2:02.1)
2:29 (2:01.4)
2:32 (2:03.3)
2:34 (2:03.6)
2:37 (2:03.5)
I was short on time (and equipment, the class at CF Leb needed the rowers and we only have three) so I just did the Tuesday AM session.
Power snatches were okay, I wasn't nearly as warmed up for these as I should have been. I really need to get my shit together with my warm up. I worked up to 140 easily, I hit 150 but caught it in a semi-squat. I wasn't sure at first but after showing the video to Pam, Austin, and Stephen, the majority of the opinion was that it wasn't a power snatch. Bummer. At least it was easy.
The row/handstand push up piece was okay. My rowing has really gone downhill. I feel like I should have been pulling closer to a 2:00 for this, instead I was averaging a 2:03 and it was hard to even keep that pace. Rowing is so difficult for me now and it used to be so easy. Would it be possible to go back to doing more rowing in my AM sessions? I'm not sure why it has gotten so hard to hold even a 2:03. Handstand push ups were super easy and unbroken every set, it's amazing to think about how easy these were today compared to when I did 15.4 last month. My time fell off on the last few sets due to too much rest between rowing and HSPU.
Wednesday, December 23, 2015
12/22/2015
AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat, 4-4-4-4, 20x1 building so only last set is tough (still not maximal); 2:30 rest
B. Muscle ups, 7x3 unbroken, :60 rest
+
5 rounds for time:
1 legless rope climb
10m axle front rack walking lunges, 110
+
3 rounds @80%
200m ski erg
400m run
AM
complete
PM
A. 185-205-225-235(3)
B. complete
+
7:27
+
complete
Good day!
Back squats went pretty well today, I'm more confident with these after doing them with chains. Everything felt really good up until 235, I hit 225 for a relatively easy set of 4 but during the third rep at 235 I felt like my knees were going to buckle if I did another rep, so I called it. It was really weird. My knees just felt super unstable all of a sudden and I wasn't sure if I would be able to stand up a fourth rep. Not sure what the deal was. I think I just got too loose in the bottom and freaked myself out. I think if I went back and did this again I would definitely be able to get four reps.
Muscle ups went pretty well, I was switching between catching them on straight arms and catching them in a dip. The catch with straight arms is getting more efficient. The last set was tough, I could feel myself ripping so my kip was very small because I didn't want to tear. Other than that these were pretty good today. They still don't feel as good as they did over the summer but I just need to keep doing high volume of reps and doing a few every day.
I really liked the legless rope climb piece. I was legitimately nervous before this started because I hadn't done a legless rope climb since before regionals and I wasn't sure if I could even do them anymore. Pam will tell you I was just standing at the rope muttering "I hope I can do these" to myself before the workout started. Overall I think this went pretty well. The first two legless climbs were super easy but they definitely got harder as the workout progressed. I tried to stay moving as best I could but I had to take some time before each climb to make sure I was ready. I didn't want to fail anything. It's not like a normal rope climb where I can just jump up there right away, I had to take a second to shake my arms out. Lunges were pretty easy, I was never in danger of dropping the bar. These were easily unbroken. The limiter was the rope climbs. I guess this is a decent time? It should definitely be faster though.
The 80% piece was rough, I was sucking so much wind during this part. I don't think I took enough time to recover after the rope climb piece, I was breathing SO hard while I was running. Yeeeesh.
Overall it was a great day in the gym, it was fun training with Pam, Austin, Cody, and Pat!
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat, 4-4-4-4, 20x1 building so only last set is tough (still not maximal); 2:30 rest
B. Muscle ups, 7x3 unbroken, :60 rest
+
5 rounds for time:
1 legless rope climb
10m axle front rack walking lunges, 110
+
3 rounds @80%
200m ski erg
400m run
AM
complete
PM
A. 185-205-225-235(3)
B. complete
+
7:27
+
complete
Good day!
Back squats went pretty well today, I'm more confident with these after doing them with chains. Everything felt really good up until 235, I hit 225 for a relatively easy set of 4 but during the third rep at 235 I felt like my knees were going to buckle if I did another rep, so I called it. It was really weird. My knees just felt super unstable all of a sudden and I wasn't sure if I would be able to stand up a fourth rep. Not sure what the deal was. I think I just got too loose in the bottom and freaked myself out. I think if I went back and did this again I would definitely be able to get four reps.
Muscle ups went pretty well, I was switching between catching them on straight arms and catching them in a dip. The catch with straight arms is getting more efficient. The last set was tough, I could feel myself ripping so my kip was very small because I didn't want to tear. Other than that these were pretty good today. They still don't feel as good as they did over the summer but I just need to keep doing high volume of reps and doing a few every day.
I really liked the legless rope climb piece. I was legitimately nervous before this started because I hadn't done a legless rope climb since before regionals and I wasn't sure if I could even do them anymore. Pam will tell you I was just standing at the rope muttering "I hope I can do these" to myself before the workout started. Overall I think this went pretty well. The first two legless climbs were super easy but they definitely got harder as the workout progressed. I tried to stay moving as best I could but I had to take some time before each climb to make sure I was ready. I didn't want to fail anything. It's not like a normal rope climb where I can just jump up there right away, I had to take a second to shake my arms out. Lunges were pretty easy, I was never in danger of dropping the bar. These were easily unbroken. The limiter was the rope climbs. I guess this is a decent time? It should definitely be faster though.
The 80% piece was rough, I was sucking so much wind during this part. I don't think I took enough time to recover after the rope climb piece, I was breathing SO hard while I was running. Yeeeesh.
Overall it was a great day in the gym, it was fun training with Pam, Austin, Cody, and Pat!
12/21/2015
AM
30:00 airdyne @Z1, off every 5:00 for 10m handstand walk
PM
A. Bear crawl, 5x10' forward + 10' backward very slow & deliberate w/10 pound bumper plate on hips; :60 rest
B. Split jerk, build to a moderate/tough single
+
10:00 @80%
8 hang power cleans, 115
24 double unders
8 bar-facing burpees
24 double unders
+
3 rounds not for time:
5 tough DB renegades
6-8 tough reverse hypers
AM
complete
PM
A. complete
B. 185
+
complete
+
complete
25# & 30# for DB renegades
125#/side for RH
Today was decent, definitely feeling stiff after the four days off.
Split jerks were okay, although I'm a bit disappointed with only ending at 185. The actual split jerk was never really the issue, it just felt so heavy in the front rack when I took it off the blocks. Merrrrr. 185 used to feel light. I don't like that.
The 10:00 piece was cool, I enjoyed this. Everything was unbroken and hang power cleans were really easy. It was easy to keep the burpees steady as well, for some reason I don't mind doing bar-facing burpees at all.
DB renegades were okay, I started out with 25# but went up to 30# for the second and third set.
30:00 airdyne @Z1, off every 5:00 for 10m handstand walk
PM
A. Bear crawl, 5x10' forward + 10' backward very slow & deliberate w/10 pound bumper plate on hips; :60 rest
B. Split jerk, build to a moderate/tough single
+
10:00 @80%
8 hang power cleans, 115
24 double unders
8 bar-facing burpees
24 double unders
+
3 rounds not for time:
5 tough DB renegades
6-8 tough reverse hypers
AM
complete
PM
A. complete
B. 185
+
complete
+
complete
25# & 30# for DB renegades
125#/side for RH
Today was decent, definitely feeling stiff after the four days off.
Split jerks were okay, although I'm a bit disappointed with only ending at 185. The actual split jerk was never really the issue, it just felt so heavy in the front rack when I took it off the blocks. Merrrrr. 185 used to feel light. I don't like that.
The 10:00 piece was cool, I enjoyed this. Everything was unbroken and hang power cleans were really easy. It was easy to keep the burpees steady as well, for some reason I don't mind doing bar-facing burpees at all.
DB renegades were okay, I started out with 25# but went up to 30# for the second and third set.
Sunday, December 20, 2015
12/19/2015
OFF
I woke up feeling better today so I was able to make the trip to BG for Dr. Schupp's funeral. It was a weird day, I got to see so many of my college friends and professors but the circumstances were the worst. Even though it was sad day, it was nice to see so many of Dr. Schupp's students, family, friends and colleagues come to show their support and pay their respects. He will be missed by a lot of people.
I woke up feeling better today so I was able to make the trip to BG for Dr. Schupp's funeral. It was a weird day, I got to see so many of my college friends and professors but the circumstances were the worst. Even though it was sad day, it was nice to see so many of Dr. Schupp's students, family, friends and colleagues come to show their support and pay their respects. He will be missed by a lot of people.
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