AM
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 bike
2 dead hang to inverted
2x[:10 double unders + :20 single unders]
PM
A. 1 squat snatch + 1 overhead squat 1-1-1-1-1 moderate, begin a set every 2:00
B. Snatch-grip deadlift, build to a heavy single, 31x1, rest as needed
+
12:00 @90%
12 hand-release push ups
15 KB swings, 35
18 row calories
+
3 sets:
8-10/side moderate DB external rotation, 30x0
rest as needed
+
10:00 assault bike @Z1
AM
subbed 30:00 assault bike @Z1 + 10:00 mobility
PM
A. 115-125-135-145-155
B. 225
+
complete
+
DNS
+
complete
Decided to just sit on the airdyne for 30 min this morning, wasn't feeling it today.
Snatches weren't great today. They were crisp through 135 and then I failed my first attempt at 145 which was annoying. I hit it easily on the second try but then failed my first attempt at 155. I tried again and got it on the second attempt. This was frustrating. I wasn't confident in my set up, I think after the open is over I'm going to go to Columbus and work with Chelsea Kyle.
Snatch-grip deadlifts were super heavy today, 225 was tough.
The 12:00 piece went really well, breathing was excellent and transitions were fast.
I skipped the DB external rotation today, these really aggravated my right shoulder last week. Heather said I should still do them but just do them at a lighter weight since all the scap stuff is super important. She is right, as usual. I'll just go lighter this week.
Hold the vision, Trust the process Program design by Stephen Flamm
Sunday, February 14, 2016
2/9/2016
AM
5 sets:
3:00 bike @high aerobic effort
:60 rest
3:00 Balza/Drew rehab pieces of choice
:60 rest
PM
A. Back squat, take your time and build to a heavy single for the day- only go for a PR if you KNOW you have it
+
4 sets even:
12 CTB pull ups
24 wall balls, 14 to 10'
2:30 walk rest
+
3 rounds easy:
3-5 muscle ups
15 assault bike calories
AM
DNS- snow day
PM
A. 285 (PR+5)
+
1:08
1:05
1:21
1:47
+
complete
3 muscle ups each round
No AM session today, woke up to a lot of snow and wasn't able to make it to the gym to coach classes. Winter is just the living WORST.
Luckily the roads were all clear by the time I went in to do my PM session. I was SO HAPPY to finally hit a back squat PR! I knew I was going to get it today. I basically made 20 pound jumps starting from 205. 265 was really easy so I just went for 285. I had a little moment of panic when I first took it out of the rack, I was stepping back and the weight shifted me forward so I rocked forward on my toes. I was able to steady myself but it definitely took me out if mentally for a second. 285 was slow but I got it (video). When I watched the video it looked a lot faster on the way up than it actually felt. Isn't that always the way. I think I could definitely hit 290 if I made the correct jumps.
Sets for even times went pretty well....for the first two sets. I crushed it on the first and second set, all my pull ups and wall balls were unbroken. Things sort of fell apart in the third set, my pull ups were unbroken but wall balls were 18/6. Everything went way downhill on the fourth set, pull ups were broken up 7/5/3 and wall balls were 15/9 with way too much rest. I basically just mentally gave up. On the plus side, CTB pull ups felt really easy today.
5 sets:
3:00 bike @high aerobic effort
:60 rest
3:00 Balza/Drew rehab pieces of choice
:60 rest
PM
A. Back squat, take your time and build to a heavy single for the day- only go for a PR if you KNOW you have it
+
4 sets even:
12 CTB pull ups
24 wall balls, 14 to 10'
2:30 walk rest
+
3 rounds easy:
3-5 muscle ups
15 assault bike calories
AM
DNS- snow day
PM
A. 285 (PR+5)
+
1:08
1:05
1:21
1:47
+
complete
3 muscle ups each round
No AM session today, woke up to a lot of snow and wasn't able to make it to the gym to coach classes. Winter is just the living WORST.
Luckily the roads were all clear by the time I went in to do my PM session. I was SO HAPPY to finally hit a back squat PR! I knew I was going to get it today. I basically made 20 pound jumps starting from 205. 265 was really easy so I just went for 285. I had a little moment of panic when I first took it out of the rack, I was stepping back and the weight shifted me forward so I rocked forward on my toes. I was able to steady myself but it definitely took me out if mentally for a second. 285 was slow but I got it (video). When I watched the video it looked a lot faster on the way up than it actually felt. Isn't that always the way. I think I could definitely hit 290 if I made the correct jumps.
Sets for even times went pretty well....for the first two sets. I crushed it on the first and second set, all my pull ups and wall balls were unbroken. Things sort of fell apart in the third set, my pull ups were unbroken but wall balls were 18/6. Everything went way downhill on the fourth set, pull ups were broken up 7/5/3 and wall balls were 15/9 with way too much rest. I basically just mentally gave up. On the plus side, CTB pull ups felt really easy today.
Tuesday, February 9, 2016
2/8/2016
AM
5000m row @Z1, off every 1000m for 8 fast burpees over the erg
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips; :60 rest
B. Power clean & push jerk touch and go @shoulders, build to a tough rep
+
For time:
20 ground to overhead, 125
+
10:00 @80%
5 wall walks
50m Farmers walk, 53/hand
10 assault bike calories
+
3 rounds not for time:
7-10 moderate reverse hypers
:30/side plank
4-6 hollow to superman rolls (1=hollow to superman back to hollow)
AM
complete
PM
A. complete
B. 165
+
1:41
+
complete
+
complete
80#/side for RH
Meh, power clean and push jerk was pretty pathetic, 165 doesn't seem very good. 125 and 145 were super crisp off the shoulders but the push jerk at 165 was basically a half press/half jerk. I'm already pretty awkward with push jerks and not being able to pause between the clean and the jerk was tough at the heavier weight. Once I felt the slight press out at 165 I called it there, even though I know I'm capable of more.
The 20 ground to overhead went really well! Brandie told me the competition time cap for this event was two minutes so I definitely wanted to beat that. I tried to basically not rest at all between singles, there were probably two reps where I had to take a few breaths but overall I was moving pretty well. Austin and Brandie said all my reps looked crisp, and I asked Austin if my knees were locked out on all my reps and he said yes. Sweet!
The 10:00 piece was nice and chill. Wall walks felt good.
The hollow to superman were pretty awkward at first, it was hard for me to roll from the superman to the hollow hold without rushing it. The classes had a good laugh when I demonstrated these hehe.
5000m row @Z1, off every 1000m for 8 fast burpees over the erg
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips; :60 rest
B. Power clean & push jerk touch and go @shoulders, build to a tough rep
+
For time:
20 ground to overhead, 125
+
10:00 @80%
5 wall walks
50m Farmers walk, 53/hand
10 assault bike calories
+
3 rounds not for time:
7-10 moderate reverse hypers
:30/side plank
4-6 hollow to superman rolls (1=hollow to superman back to hollow)
AM
complete
PM
A. complete
B. 165
+
1:41
+
complete
+
complete
80#/side for RH
Meh, power clean and push jerk was pretty pathetic, 165 doesn't seem very good. 125 and 145 were super crisp off the shoulders but the push jerk at 165 was basically a half press/half jerk. I'm already pretty awkward with push jerks and not being able to pause between the clean and the jerk was tough at the heavier weight. Once I felt the slight press out at 165 I called it there, even though I know I'm capable of more.
The 20 ground to overhead went really well! Brandie told me the competition time cap for this event was two minutes so I definitely wanted to beat that. I tried to basically not rest at all between singles, there were probably two reps where I had to take a few breaths but overall I was moving pretty well. Austin and Brandie said all my reps looked crisp, and I asked Austin if my knees were locked out on all my reps and he said yes. Sweet!
The 10:00 piece was nice and chill. Wall walks felt good.
The hollow to superman were pretty awkward at first, it was hard for me to roll from the superman to the hollow hold without rushing it. The classes had a good laugh when I demonstrated these hehe.
Monday, February 8, 2016
Sunday, February 7, 2016
2/6/2016
A. 1&1/4 front squats, 5-5-5; 2:30 rest
B. Thruster, build quickly to a tough but fast single out of the rack
+
6:00 @90% of [3 toes to bar + 3 thrusters @65 + 6 toes to bar + 6 thrusters @65 and so on...]
3:00 rest
6:00 @90% of [18 box step up/step downs @20 + 12 assault bike calories]
+
3 rounds not for time:
5-10 unweighted glute-ham raises
10 glute-ham sit ups
A. 145-165-175
B. 165
+
complete
+
complete
+
complete
Today was awesome! Addi came in and trained with me. I forgot how much I missed working out with people. I enjoy doing my own programming but I like training with someone else every now and then. It was really cool having her hop in on my training.
Front squats were feeling good today, I think 175 is pretty solid for five? The one and a quarter squats always get a bit rough on the last two reps.
I wish I could take thrusters from the rack all the time! This was neat. Addi and I both worked up to 165 which is 5 pounds under my PR and I'm pretty sure it was a thruster PR for Addi.
The toes to bar/thruster piece actually wasn't as bad as I thought it would be. Thrusters felt better today than they have in a long time, my shoulders were holding up nicely today. My core totally gave out on the toes to bar. Merrrrr.
The step up/assault bike piece was terrible. Addi definitely pushed me on this one, she would hop off the bike and go right to the box so I tried to do that as well. The assault calories got nasty by the third round.
Overall this was a really good day. I think Addi and I are going to start training together on Saturdays. We make a good team, I push her on the strength work and she pushes me on the aerobic pieces. It's nice to have a training buddy every now and then.
B. Thruster, build quickly to a tough but fast single out of the rack
+
6:00 @90% of [3 toes to bar + 3 thrusters @65 + 6 toes to bar + 6 thrusters @65 and so on...]
3:00 rest
6:00 @90% of [18 box step up/step downs @20 + 12 assault bike calories]
+
3 rounds not for time:
5-10 unweighted glute-ham raises
10 glute-ham sit ups
A. 145-165-175
B. 165
+
complete
+
complete
+
complete
Today was awesome! Addi came in and trained with me. I forgot how much I missed working out with people. I enjoy doing my own programming but I like training with someone else every now and then. It was really cool having her hop in on my training.
Front squats were feeling good today, I think 175 is pretty solid for five? The one and a quarter squats always get a bit rough on the last two reps.
I wish I could take thrusters from the rack all the time! This was neat. Addi and I both worked up to 165 which is 5 pounds under my PR and I'm pretty sure it was a thruster PR for Addi.
The toes to bar/thruster piece actually wasn't as bad as I thought it would be. Thrusters felt better today than they have in a long time, my shoulders were holding up nicely today. My core totally gave out on the toes to bar. Merrrrr.
The step up/assault bike piece was terrible. Addi definitely pushed me on this one, she would hop off the bike and go right to the box so I tried to do that as well. The assault calories got nasty by the third round.
Overall this was a really good day. I think Addi and I are going to start training together on Saturdays. We make a good team, I push her on the strength work and she pushes me on the aerobic pieces. It's nice to have a training buddy every now and then.
 |
| Buds |
2/5/2016
AM
10:00 bike @Z1
+
4 sets:
:30 row sprint- increase effort every :10 so last :10 is 100%
3:30 walk rest
+
10:00 mobility work of choice
PM
A. Snatch (any variation), build to a moderate single in exactly 3 attempts above 105
B. Clean (any variation), build to a moderate single in exactly 3 attempts picking up where you left off in A
+
For time:
5 squat cleans, 155
10 bar muscle ups
100 double unders
+
For 10:00
evens- 9 kipping handstand push ups
odds- 9 touch and go deadlifts, 125
+
3 rounds not for time:
20-30m double KB/DB overhead carry
4/side moderate powell raise, 30x0
AM
complete
+
145m
141m
141m
144m
+
complete
PM
A. 155
B. 200
+
2:30
+
complete
+
complete
35# KB
12# for PR
Man, I was lifting like a real turd today. I was really looking forward to the lifting portion, I thought it was a cool set up and I definitely need to work on making larger jumps. For the snatches I went 105-125-145. The snatch at 145 was super easy so I jumped to 160 but I failed it. I tried again but failed. Merrrrr. I went down to 155 and failed that as well. At this point I was getting pretty pissed, I kept failing out in front. I took some weight off and hit 145 just for a confidence boost. I put ten pounds back on and snatched 155 easily. Jesus. This was super annoying. I started at 155 for the cleans, then went to 175. I decided to jump to 200 for my final clean but failed the first attempt. It was such a bad lift, I rushed my first pull and didn't fully extend before pulling myself underneath the bar. I rested for a minute and then cleaned it easily on the second attempt. This was not my finest lifting session.
The clean/bar muscle up workout was awesome, this went really well. This is a perfect workout for me and I wanted to smash it. The cleans at 155 were all quick singles and weren't hard at all. I was hoping to go unbroken on the bar muscle ups but I ended up breaking them up 7/3. My grip was getting fatigued and I figured it was smarter to just come off the bar than waste time hanging out at the top and risk failure. Double unders were easily unbroken. I was happy to get under three minutes on this and it's always a good day when I can come within five seconds of Megan and Mark on a workout.
The EMOM was easy, my handstand push ups are getting better every week.
10:00 bike @Z1
+
4 sets:
:30 row sprint- increase effort every :10 so last :10 is 100%
3:30 walk rest
+
10:00 mobility work of choice
PM
A. Snatch (any variation), build to a moderate single in exactly 3 attempts above 105
B. Clean (any variation), build to a moderate single in exactly 3 attempts picking up where you left off in A
+
For time:
5 squat cleans, 155
10 bar muscle ups
100 double unders
+
For 10:00
evens- 9 kipping handstand push ups
odds- 9 touch and go deadlifts, 125
+
3 rounds not for time:
20-30m double KB/DB overhead carry
4/side moderate powell raise, 30x0
AM
complete
+
145m
141m
141m
144m
+
complete
PM
A. 155
B. 200
+
2:30
+
complete
+
complete
35# KB
12# for PR
Man, I was lifting like a real turd today. I was really looking forward to the lifting portion, I thought it was a cool set up and I definitely need to work on making larger jumps. For the snatches I went 105-125-145. The snatch at 145 was super easy so I jumped to 160 but I failed it. I tried again but failed. Merrrrr. I went down to 155 and failed that as well. At this point I was getting pretty pissed, I kept failing out in front. I took some weight off and hit 145 just for a confidence boost. I put ten pounds back on and snatched 155 easily. Jesus. This was super annoying. I started at 155 for the cleans, then went to 175. I decided to jump to 200 for my final clean but failed the first attempt. It was such a bad lift, I rushed my first pull and didn't fully extend before pulling myself underneath the bar. I rested for a minute and then cleaned it easily on the second attempt. This was not my finest lifting session.
The clean/bar muscle up workout was awesome, this went really well. This is a perfect workout for me and I wanted to smash it. The cleans at 155 were all quick singles and weren't hard at all. I was hoping to go unbroken on the bar muscle ups but I ended up breaking them up 7/3. My grip was getting fatigued and I figured it was smarter to just come off the bar than waste time hanging out at the top and risk failure. Double unders were easily unbroken. I was happy to get under three minutes on this and it's always a good day when I can come within five seconds of Megan and Mark on a workout.
The EMOM was easy, my handstand push ups are getting better every week.
Friday, February 5, 2016
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