30:00 bike @Z1
complete
Hold the vision, Trust the process Program design by Stephen Flamm
Sunday, February 21, 2016
2/17/2016
AM
Not for time:
10 dead hang to inverted
+
10:00 @60-70% of [10 assault bike calories + 50m farmers walk @53/hand]
5:00 rest
10:00 @60-70% of [15 row calories + 16 single unders w/heavy rope]
PM
A. Snatch-grip deadlift, build to a heavy single, 31x1; rest as needed
+
AMRAP in 6:00 of [10 handstand push ups + 10 kettlebell swings @53]
3:00 rest
:90 row calories
:90 rest
:90 burpees
+
3 sets:
6-8/side moderate DB external rotation, 30x0
rest as needed
+
10:00 assault bike @Z1
AM
complete
+
complete
PM
A. 235
+
5 rounds + 2 HSPU
+
30 calories
27 burpees
+
complete
5#-5#-8# for DBER
+
complete
I really enjoyed the AM session, it was fun switching it up a bit.
PM session was just okay. Snatch-grip deadlift was better than last week but still very tough.
I was pretty disappointed with the AMRAP, I should have done much better than 5 rounds on this. I took too much time between the snatch-grip DL and the AMRAP so I was cold when I started this workout. Handstand push ups were unbroken the first two rounds? I can't really remember. They started feeling terrible pretty quickly, my arms and shoulders were toasted. I'm not sure if I went out too fast on this? I was pretty surprised how tired my muscles were during this entire workout. I thought I would smash this since my handstand push ups have been really good lately but alas, I did not.
I'm not sure if 30 calories is good for :90. I tried to row as hard as I could. I know 27 burpees is pretty lame, I was so tired by this point and wanted to be done. I felt very drained during this whole workout.
Not for time:
10 dead hang to inverted
+
10:00 @60-70% of [10 assault bike calories + 50m farmers walk @53/hand]
5:00 rest
10:00 @60-70% of [15 row calories + 16 single unders w/heavy rope]
PM
A. Snatch-grip deadlift, build to a heavy single, 31x1; rest as needed
+
AMRAP in 6:00 of [10 handstand push ups + 10 kettlebell swings @53]
3:00 rest
:90 row calories
:90 rest
:90 burpees
+
3 sets:
6-8/side moderate DB external rotation, 30x0
rest as needed
+
10:00 assault bike @Z1
AM
complete
+
complete
PM
A. 235
+
5 rounds + 2 HSPU
+
30 calories
27 burpees
+
complete
5#-5#-8# for DBER
+
complete
I really enjoyed the AM session, it was fun switching it up a bit.
PM session was just okay. Snatch-grip deadlift was better than last week but still very tough.
I was pretty disappointed with the AMRAP, I should have done much better than 5 rounds on this. I took too much time between the snatch-grip DL and the AMRAP so I was cold when I started this workout. Handstand push ups were unbroken the first two rounds? I can't really remember. They started feeling terrible pretty quickly, my arms and shoulders were toasted. I'm not sure if I went out too fast on this? I was pretty surprised how tired my muscles were during this entire workout. I thought I would smash this since my handstand push ups have been really good lately but alas, I did not.
I'm not sure if 30 calories is good for :90. I tried to row as hard as I could. I know 27 burpees is pretty lame, I was so tired by this point and wanted to be done. I felt very drained during this whole workout.
Wednesday, February 17, 2016
2/16/2016
AM
5 sets of:
3:00 bike @high aerobic effort
:60 rest
3:00 Balza/Drew rehab pieces of choice
:60 rest
PM
A. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, 1-1-1-1-1 starting light and adding a bit, begin a set every :90
B. Back squat, build quickly to a moderate triple
+
6 sets even:
10 CTB pull ups
20 wall balls, 14 to 10'
:90-2:00 walk rest
+
10:00 bike cool-down
AM
complete
PM
A. 85-95-105-115-125
B. 225
+
:53
:52
:52
:54
1:04
1:11
+
complete
Today was better.
Snatches were super easy today and felt crisp. I kept overextending on the hang snatches though, it was a bit weird. Almost every rep was too far behind me. Overhead squats felt GREAT today!
Back squat was easy.
CTB/wall ball piece went well, much better than I was expecting. After my "episode" yesterday I wasn't sure how the CTB pull ups were going to go, but they weren't bad at all. I did the first four sets easily unbroken and then had to break them up 6/4 on the fifth set and 6/3/1 on the sixth set because I felt myself tearing. All sets of wall balls were unbroken and were pretty easy. Who am I?
5 sets of:
3:00 bike @high aerobic effort
:60 rest
3:00 Balza/Drew rehab pieces of choice
:60 rest
PM
A. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, 1-1-1-1-1 starting light and adding a bit, begin a set every :90
B. Back squat, build quickly to a moderate triple
+
6 sets even:
10 CTB pull ups
20 wall balls, 14 to 10'
:90-2:00 walk rest
+
10:00 bike cool-down
AM
complete
PM
A. 85-95-105-115-125
B. 225
+
:53
:52
:52
:54
1:04
1:11
+
complete
Today was better.
Snatches were super easy today and felt crisp. I kept overextending on the hang snatches though, it was a bit weird. Almost every rep was too far behind me. Overhead squats felt GREAT today!
Back squat was easy.
CTB/wall ball piece went well, much better than I was expecting. After my "episode" yesterday I wasn't sure how the CTB pull ups were going to go, but they weren't bad at all. I did the first four sets easily unbroken and then had to break them up 6/4 on the fifth set and 6/3/1 on the sixth set because I felt myself tearing. All sets of wall balls were unbroken and were pretty easy. Who am I?
2/15/2016
AM
5000m row @Z1, off every 1000m to walk around for a minute
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 on ground and shoulders, 3-3-3-3-3 moderate; :60 rest
+
AMRAP in 5:00
750m row
max burpee muscle ups in remaining time
+
2 rounds not for time:
10-15 light/moderate reverse hypers
:30/side plank
5 hollow to superman rolls (1=hollow to superman back to hollow)
AM
complete
PM
A. complete
B. 105-115-125-135-145
+
4 burpee muscle ups + 1 mental breakdown
+
complete
45#/side for RH
Well, I mean......
Training started off really well. I crushed the TNG power clean and push jerks, there were awesome and so easy. 145 was no problem for a quick set of three. I would like to see how heavy I could go with this.
The row/burpee muscle up workout was basically a disaster. I did well on the row, I finished in exactly 3 minutes and had two minutes for burpee muscle ups. That's plenty of time. Isn't it? You would think. I chalked up my hands and did my first burpee muscle up. It felt impossible. My arms were so fatigued and I could barely press out of the dip. This triggered a weird emotional freak out that basically consumed me for the rest of the two minutes. I was like WHY WAS THAT MUSCLE UP SO HARD? and then I started worrying about ripping my shoulder out while doing a muscle up, and what if I have to get shoulder surgery? I did another BMU and it was pretty easy but it was also too late at this point, I had wasted so much time I just gave up. I only got four total in two minutes. That's embarrassing and obviously not how I would normally perform on a workout like this. I talked to Stephen afterwards and he basically told me I can't obsess about getting injured. It's tough not to worry about this from time to time, especially when you have seen your coach and your best friend undergo surgery due to injuries. And I know Stephen's was pretty rare. And I also know this is basically all in my head. I just need to keep up with my stability/mobility work and stop freaking out about it. Sorry Stephen. If I have to cover myself in tape during the Open to stop myself from worry about it, that's what I'll do.
5000m row @Z1, off every 1000m to walk around for a minute
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 on ground and shoulders, 3-3-3-3-3 moderate; :60 rest
+
AMRAP in 5:00
750m row
max burpee muscle ups in remaining time
+
2 rounds not for time:
10-15 light/moderate reverse hypers
:30/side plank
5 hollow to superman rolls (1=hollow to superman back to hollow)
AM
complete
PM
A. complete
B. 105-115-125-135-145
+
4 burpee muscle ups + 1 mental breakdown
+
complete
45#/side for RH
Well, I mean......
Training started off really well. I crushed the TNG power clean and push jerks, there were awesome and so easy. 145 was no problem for a quick set of three. I would like to see how heavy I could go with this.
The row/burpee muscle up workout was basically a disaster. I did well on the row, I finished in exactly 3 minutes and had two minutes for burpee muscle ups. That's plenty of time. Isn't it? You would think. I chalked up my hands and did my first burpee muscle up. It felt impossible. My arms were so fatigued and I could barely press out of the dip. This triggered a weird emotional freak out that basically consumed me for the rest of the two minutes. I was like WHY WAS THAT MUSCLE UP SO HARD? and then I started worrying about ripping my shoulder out while doing a muscle up, and what if I have to get shoulder surgery? I did another BMU and it was pretty easy but it was also too late at this point, I had wasted so much time I just gave up. I only got four total in two minutes. That's embarrassing and obviously not how I would normally perform on a workout like this. I talked to Stephen afterwards and he basically told me I can't obsess about getting injured. It's tough not to worry about this from time to time, especially when you have seen your coach and your best friend undergo surgery due to injuries. And I know Stephen's was pretty rare. And I also know this is basically all in my head. I just need to keep up with my stability/mobility work and stop freaking out about it. Sorry Stephen. If I have to cover myself in tape during the Open to stop myself from worry about it, that's what I'll do.
2/13/2016
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.
+
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.
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.
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