AM
16.3 movement prep
PM
16.3
AM
complete
PM
88 reps (3 bar MUs short of 7 rounds)
FINALLY. My week is here.
I was really excited when 16.3 was announced because I love bar muscle ups and snatches. I knew this one was going to be all grip.
I definitely started out a bit too slow on the snatches. I did 10 unbroken for the first two sets I think? and then I switched to 5/5. Bar muscle ups were unbroken for the first two or three sets and then I switched to 2/1. My grip was really fatigued and I was worried about failing the third bar muscle up. This was definitely all grip, I was breathing hard but it was nothing compared to the past two weeks. I did the last set of snatches 10 touch and go but only had about ten seconds to get one more bar muscle up and I knew I wouldn't be able to do it. When I redo on Monday, I'm going to open my hands at the top of each snatch to try and save my grip. I'm also going to try and do my bar muscle ups unbroken as long as I can and definitely push the rest on those. I really want to get close to 100 reps. This is probably one of my top 3 favorite Open workouts of all time.
Hold the vision, Trust the process Program design by Stephen Flamm
Sunday, March 13, 2016
3/10/2016
10:00 bike @Z1
+
10 sets:
:30 bike @high aerobic effort
:30 bike easy
+
10:00 bike @Z1
complete
+
complete
+
complete
+
lots of mobility
+
10 sets:
:30 bike @high aerobic effort
:30 bike easy
+
10:00 bike @Z1
complete
+
complete
+
complete
+
lots of mobility
Thursday, March 10, 2016
3/9/2016
AM
30:00 airdyne @Z1
+
15:00 mobility
PM
A. Overhead squat, build quickly to a moderate triple from the ground
+
3:00 @90%
3 muscle ups
6 assault bike calories
+
5:00 rest
+
For time @90%
30 row calories
30 box jumps w/step down, 20
30 wall balls, 14 to 9
AM
complete
PM
A. 155
+
3 rounds
+
4:31
Really happy with the overhead squat triple from the ground (video). I told Stephen I remember practicing this for regionals three years ago and I could barely squeak out 115 for three reps (and I had to clean it). This is a nice improvement. I also tried a new setup for my snatch and it worked really well, I'm going to keep practicing it. I tried to make relatively big jumps, I went 105-125-145-155 and had no misses. Very good day of lifting.
Muscle ups felt good today, three unbroken every set. I had about 10 seconds after I finished the third round of assault bike calories so I wasn't able to get another muscle up.
The second piece went about how I expected, I started out rowing 1200 cal/hr but ended up around 1030. Meh. I should have held that first pace the whole time. The box jumps were reaaaaal slow. My legs were really tired. Also, I hate box jumps. I'm much more efficient when I can step up. Wall balls were unbroken so that was cool.
Overall a solid day.
30:00 airdyne @Z1
+
15:00 mobility
PM
A. Overhead squat, build quickly to a moderate triple from the ground
+
3:00 @90%
3 muscle ups
6 assault bike calories
+
5:00 rest
+
For time @90%
30 row calories
30 box jumps w/step down, 20
30 wall balls, 14 to 9
AM
complete
PM
A. 155
+
3 rounds
+
4:31
Really happy with the overhead squat triple from the ground (video). I told Stephen I remember practicing this for regionals three years ago and I could barely squeak out 115 for three reps (and I had to clean it). This is a nice improvement. I also tried a new setup for my snatch and it worked really well, I'm going to keep practicing it. I tried to make relatively big jumps, I went 105-125-145-155 and had no misses. Very good day of lifting.
Muscle ups felt good today, three unbroken every set. I had about 10 seconds after I finished the third round of assault bike calories so I wasn't able to get another muscle up.
The second piece went about how I expected, I started out rowing 1200 cal/hr but ended up around 1030. Meh. I should have held that first pace the whole time. The box jumps were reaaaaal slow. My legs were really tired. Also, I hate box jumps. I'm much more efficient when I can step up. Wall balls were unbroken so that was cool.
Overall a solid day.
3/8/2016
AM
30:00 bike @Z1
PM
A. Bear crawl, 5x10' forward + 10' backward slow & controlled, :60 rest
B. Handstand push ups, 3x max (-5) kipping, :60 rest
+
Every 2:00 for 12:00 (3 sets of each):
1st: 1 round of DT @105
2nd: 20 row calories
+
crossover symmetry recovery
+
10:00 assault bike cool-down
AM
complete
PM
A. complete
B. 29-20-19
+
complete
+
complete
+
DNS
Good day, definitely still sore from the 16.2 redo. Handstand push ups weren't as easy as they were on Saturday, I still managed to get a decent amount of unbroken reps but they were harder today. My arms and shoulders were blown up afterwards.
The DT/row piece was tougher than I thought it would be. The first two sets of DT were pretty easy but my forearms were really tight on the third set and the shoulder to overhead got pretty tough. I was holding about 1200 cal/hr on the row and was finishing in a little over a minute. It was fun doing this with Addison, I was finishing before her on DT and she was finishing before me on the row. Classic pals with different strengths.
Ran out of time before I could do the assault bike cool-down.
Fun day training with my buddy Addison!
30:00 bike @Z1
PM
A. Bear crawl, 5x10' forward + 10' backward slow & controlled, :60 rest
B. Handstand push ups, 3x max (-5) kipping, :60 rest
+
Every 2:00 for 12:00 (3 sets of each):
1st: 1 round of DT @105
2nd: 20 row calories
+
crossover symmetry recovery
+
10:00 assault bike cool-down
AM
complete
PM
A. complete
B. 29-20-19
+
complete
+
complete
+
DNS
Good day, definitely still sore from the 16.2 redo. Handstand push ups weren't as easy as they were on Saturday, I still managed to get a decent amount of unbroken reps but they were harder today. My arms and shoulders were blown up afterwards.
The DT/row piece was tougher than I thought it would be. The first two sets of DT were pretty easy but my forearms were really tight on the third set and the shoulder to overhead got pretty tough. I was holding about 1200 cal/hr on the row and was finishing in a little over a minute. It was fun doing this with Addison, I was finishing before her on DT and she was finishing before me on the row. Classic pals with different strengths.
Ran out of time before I could do the assault bike cool-down.
Fun day training with my buddy Addison!
Tuesday, March 8, 2016
3/7/2016
AM
16.2 movement prep
PM
16.2 redo
AM
complete
PM
258 (1 rep less than Friday)
Well. That was the worst.
I went into my redo today with a lot of confidence. I had a new plan for the toes to bar and I was going to move faster through the cleans so I could have a shot at the 175 bar. I knew if I could get to the bar, I could clean it.
WRONG.
This started hurting almost immediately. Toes to bar were broken up 5/5/3/3/3/3 and then maybe singles after that? I tripped up twice on the first set of double unders. The cleans at 85 were okay but I think they were a bit slower than Friday. When I got back to the second set of toes to bar I was already done. My grip was completely shot, I got about ten reps in and my forearms were blown up. I felt like I could barely hang on to the bar. I tripped up AGAIN on the double unders and the 115 cleans felt like absolute garbage. These were so much harder than they were on Friday, it was shocking. Again, I wasn't sure if I was going to even make it through these cleans before time ran out. Somehow I did and I went back for another set of toes to bar. These were awful. My grip was so done at this point, I was doing singles but they were slow and I felt like I was going to slip off the bar. This was terrible. I did the 50 double unders unbroken (finally) but I failed my first clean at 145. This completely shook my confidence and I was mentally out of it at that point. I somehow managed to get five cleans before time ran out but they were all a struggle. Heather told me she had never seen me do so many ugly cleans before.
Everything about this redo felt so much worse than it did on Friday. My grip was shot, I could barely stand up the cleans, and I kept tripping up on my double unders. I was so sure I was going to make it to the 175 bar, but even if I did there's no way I would have been able to clean it. Not today.
This was me after my redo today:
This was so disappointing. I cried for a solid ten minutes after this was over (sorry Heather). I really wanted to make it to the next round, and I was trying. I could hear the urgency in Stephen and Heather's voices but I just couldn't do it. This is the second week in a row I've disappointed myself.
I'm trying to stay positive. I know this is only the second week, and a lot of my bad movements are already out of the way. Handstand push ups and muscle ups have to be coming. I also have to remind myself the Open does not define me as an athlete or a person. I am putting a lot of pressure on myself since I did well last year and I feel like I am supposed to contribute every week. I don't have any control over the workouts so I just have to learn what I can from this Open and use it for my training over the next year.
16.2 movement prep
PM
16.2 redo
AM
complete
PM
258 (1 rep less than Friday)
Well. That was the worst.
I went into my redo today with a lot of confidence. I had a new plan for the toes to bar and I was going to move faster through the cleans so I could have a shot at the 175 bar. I knew if I could get to the bar, I could clean it.
WRONG.
This started hurting almost immediately. Toes to bar were broken up 5/5/3/3/3/3 and then maybe singles after that? I tripped up twice on the first set of double unders. The cleans at 85 were okay but I think they were a bit slower than Friday. When I got back to the second set of toes to bar I was already done. My grip was completely shot, I got about ten reps in and my forearms were blown up. I felt like I could barely hang on to the bar. I tripped up AGAIN on the double unders and the 115 cleans felt like absolute garbage. These were so much harder than they were on Friday, it was shocking. Again, I wasn't sure if I was going to even make it through these cleans before time ran out. Somehow I did and I went back for another set of toes to bar. These were awful. My grip was so done at this point, I was doing singles but they were slow and I felt like I was going to slip off the bar. This was terrible. I did the 50 double unders unbroken (finally) but I failed my first clean at 145. This completely shook my confidence and I was mentally out of it at that point. I somehow managed to get five cleans before time ran out but they were all a struggle. Heather told me she had never seen me do so many ugly cleans before.
Everything about this redo felt so much worse than it did on Friday. My grip was shot, I could barely stand up the cleans, and I kept tripping up on my double unders. I was so sure I was going to make it to the 175 bar, but even if I did there's no way I would have been able to clean it. Not today.
This was me after my redo today:
This was so disappointing. I cried for a solid ten minutes after this was over (sorry Heather). I really wanted to make it to the next round, and I was trying. I could hear the urgency in Stephen and Heather's voices but I just couldn't do it. This is the second week in a row I've disappointed myself.
I'm trying to stay positive. I know this is only the second week, and a lot of my bad movements are already out of the way. Handstand push ups and muscle ups have to be coming. I also have to remind myself the Open does not define me as an athlete or a person. I am putting a lot of pressure on myself since I did well last year and I feel like I am supposed to contribute every week. I don't have any control over the workouts so I just have to learn what I can from this Open and use it for my training over the next year.
3/5/2016
A. Snatch pull, 6x1 @1RM snatch; begin a rep every :90
B. Handstand push ups, 1x max unbroken (-5)
+
Partner work w/class @80% effort- keep everything very aerobic
+
10:00 mobility work of choice
A. complete @165
B. 35
+
subbed 3 rounds:
1000m row
15 KB swings, 35
10 hand-release push ups
+
complete
Snatch pulls were very easy.
35 is definitely the biggest set of unbroken handstand push ups I've ever done. They were fast too, I wish I would have timed them but the first 30 were flying. I slowed down a bit on the last five and then I was starting to rest on my head so I figured I should just come off the wall since I was supposed to stop five reps from possible failure. I really hope these come up in the Open because if I'm being honest I'm fucking crushing these lately.
I ended up not doing the class workout since so many people were doing 16.2 and I wanted to watch. I just did some rowing, KB swings and hand-release ups to get in some aerobic work.
B. Handstand push ups, 1x max unbroken (-5)
+
Partner work w/class @80% effort- keep everything very aerobic
+
10:00 mobility work of choice
A. complete @165
B. 35
+
subbed 3 rounds:
1000m row
15 KB swings, 35
10 hand-release push ups
+
complete
Snatch pulls were very easy.
35 is definitely the biggest set of unbroken handstand push ups I've ever done. They were fast too, I wish I would have timed them but the first 30 were flying. I slowed down a bit on the last five and then I was starting to rest on my head so I figured I should just come off the wall since I was supposed to stop five reps from possible failure. I really hope these come up in the Open because if I'm being honest I'm fucking crushing these lately.
I ended up not doing the class workout since so many people were doing 16.2 and I wanted to watch. I just did some rowing, KB swings and hand-release ups to get in some aerobic work.
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