A. 1&1/4 front squats, 4-3-2; 2:30 rest
+
For reps @95%
:60 muscle ups
:60 rest
:60 CTB pull ups
:60 rest
:60 toes to bar
:60 rest
+
Partner work TBD, will include rowing + thrusters
+
3 rounds not for time:
6-12 unweighted glute-ham raises
12 glute-ham sit ups
A. 175-185-195
+
9 muscle ups
9 CTBs (stopped early)
24 toes to bar
+
15.5 with Emily- 12:54
+
DNS
I think I definitely should have gone heavier on the front squats, 195 was not hard at all.
Muscle up were okay, I was not warmed up enough for these at all. I did 5/3/1. This doesn't seem like very many. I should be able to get more than nine muscle ups in one minute. Also, I should be able to string together more than five. This was definitely due to lack of warm up. I started the CTB pull ups and did 9 butterfly before I stopped. I felt something tugging in my right pec (the same one Balza worked on a few days ago) and it made me nervous so I just hung out until the next minute started. Thinking back, I should have tried kipping to see if that bothered it. A lot of this is probably just me being paranoid from watching my best friend get shoulder surgery, but it's also paranoia about getting hurt right before the open. I'm basically terrified of getting injured now. Shoulder didn't bother me on the TTB, these actually went pretty well. I guess it's just the butterfly motion that was bothering it? Merrrrr. I saw Balza on Thursday and he said I had a minor pec strain but it felt totally fine on Friday evening. I feel like a headcase right now to be honest.
15.5 with Emily was both awesome and fucking terrible. This hurt so much. I can't even believe how terrible this was. I'm really glad I partnered with Emily on this, she pushed me a lot. I definitely would not have made myself hurt that badly if I was partnered with anyone besides Emily or Megan. Emily started on the row and it was BLAZING fast. I tried to keep the first 27 calories around 1200-1300. I broke up the 27 thrusters 20/7, these felt fast and light. The 21 calorie row was pretty terrible, I didn't have much rest after the thrusters because Emily was ripping through the row. The 21 thrusters were broken up 15/6. By the time I had to row the 15 cals, I was in pretty bad shape. I remember Stephen telling me to stay standing. I tried to keep a good pace on the row and I broke up the thrusters 8/7. The last 9 thrusters were unbroken. I felt like garbage after this was over, and Emily was totally fine. She crushed it. I'm really glad we teamed up on this, we fucking destroyed it. This was a nice little preview of things to come in the next few weeks. I think if I did 15.5 by myself, my time would improve from last year.
I was too nauseous after 15.5 to do any GHD sit ups, the thought of doing that motion made me want to vomit.
Hold the vision, Trust the process Program design by Stephen Flamm
Wednesday, February 17, 2016
Monday, February 15, 2016
2/12/2016
AM
10:00 bike @Z1
+
3 sets:
:30 row sprint
4:30 walk rest
+
10:00 mobility work of choice
PM
A. Clean & jerk (any variation) build to a heavy (not max) single
+
AMRAP in 5:00 of [4 squat cleans @95 + 6 handstand push ups + 8 box jumps w/step down @20]
4:00 rest
3:00 to establish a heavy hang power snatch triple
2:00 rest
:60 max burpees
+
3 rounds not for time:
20m double KB/DB overhead carry
4/side moderate powell raises, 30x0
AM
complete
+
155m
154m
155m
+
complete
PM
A. 185 (200 clean, failed the jerk)
+
5 rounds + 2 cleans
135 hang snatch
24 burpees
+
complete
35# KB for OHC
12# for PR
Mehhhh. Today was okay.
Disappointed with the clean and jerk. I cleaned 200 easily but failed the jerk, it was out in front and I didn't punch under the bar so it was basically a press out. That's annoying.
I was also sort of disappointed with the AMRAP, I wish I would have done this with other people. I did the cleans touch and go until the last round, these got tough. Handstand push ups felt slow and sloppy. Step ups were definitely too slow. I think if I had done with one with Brandie and Megan I would have pushed myself a lot more. My legs and lower back were blown up after this was over. I really surprised myself on the 3RM hang power snatch, I honestly felt so tired after the AMRAP was over I didn't think I would be able to hit anything over 125. I started with 115 and then jumped to 135. I actually got 135 pretty easily so Stephen told me to go to 145. I was able to snatch it once but it was ugly and unstable so I didn't try for another rep. 145 is actually my 1RM hang power snatch so I'm happy I was able to hit it under such fatigue. Burpees started out too slow until I heard Stephen say "Oh, faster than that!" and I sped up. I was flying along until I got to 18, then I could feel myself slowing down. I think I got 24? I feel like I should have had more than that. Overall, I felt like garbage during this whole thing.
10:00 bike @Z1
+
3 sets:
:30 row sprint
4:30 walk rest
+
10:00 mobility work of choice
PM
A. Clean & jerk (any variation) build to a heavy (not max) single
+
AMRAP in 5:00 of [4 squat cleans @95 + 6 handstand push ups + 8 box jumps w/step down @20]
4:00 rest
3:00 to establish a heavy hang power snatch triple
2:00 rest
:60 max burpees
+
3 rounds not for time:
20m double KB/DB overhead carry
4/side moderate powell raises, 30x0
AM
complete
+
155m
154m
155m
+
complete
PM
A. 185 (200 clean, failed the jerk)
+
5 rounds + 2 cleans
135 hang snatch
24 burpees
+
complete
35# KB for OHC
12# for PR
Mehhhh. Today was okay.
Disappointed with the clean and jerk. I cleaned 200 easily but failed the jerk, it was out in front and I didn't punch under the bar so it was basically a press out. That's annoying.
I was also sort of disappointed with the AMRAP, I wish I would have done this with other people. I did the cleans touch and go until the last round, these got tough. Handstand push ups felt slow and sloppy. Step ups were definitely too slow. I think if I had done with one with Brandie and Megan I would have pushed myself a lot more. My legs and lower back were blown up after this was over. I really surprised myself on the 3RM hang power snatch, I honestly felt so tired after the AMRAP was over I didn't think I would be able to hit anything over 125. I started with 115 and then jumped to 135. I actually got 135 pretty easily so Stephen told me to go to 145. I was able to snatch it once but it was ugly and unstable so I didn't try for another rep. 145 is actually my 1RM hang power snatch so I'm happy I was able to hit it under such fatigue. Burpees started out too slow until I heard Stephen say "Oh, faster than that!" and I sped up. I was flying along until I got to 18, then I could feel myself slowing down. I think I got 24? I feel like I should have had more than that. Overall, I felt like garbage during this whole thing.
Sunday, February 14, 2016
2/10/2016
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.
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.
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
Subscribe to:
Posts (Atom)