AM
30:00 airdyne @Z1
+
15:00 mobility
PM
A. Squat snatch, build quickly to a single @80-90% 1RM
+
3:00 @90%
1 muscle up
3 thrusters, 85
2 muscle ups
6 thrusters, 85
3 muscle ups
9 thrusters, 85
and so on...
+
:60 rest
+
3:00 @90%
box jumps w/step down
+
:60 rest
+
3:00 to build to a tough (not max) overhead squat triple from the ground
AM
complete
+
complete
PM
A. 145
+
40 reps
+
50 box jumps
+
145
Snatching wasn't great today, I was still really tight from 16.4 on Monday. Lower back and hamstrings were still really sore. I was able to build to 145 in three lifts but it wasn't the prettiest snatch I've ever done.
The muscle up/thruster workout was tough, thrusters felt really heavy. Muscle ups were easy as usual but I was resting too much during the transition between thrusters/MUs.
Box jumps were not great, my lower back was totally blown up for this. I know this is a pretty pathetic number but I tried to stay moving. Everything was just so tight.
The overhead squat was hard, although I should have started heavier. I did one set at 125 and one set at 145. I wish I would have started at 130 or 135 and gone to 150.
Hold the vision, Trust the process Program design by Stephen Flamm
Monday, March 28, 2016
Wednesday, March 23, 2016
3/22/2016
AM
30:00 bike @Z1
PM
A. Bear crawl, 5x10' forward + 10' backward slow and controlled; :60 rest
B. Reverse hyper, 3x7-10 tough; :90 rest
+
5 sets:
4 alternating pistols- deep and controlled throughout
500m row @85%- high but sustainable effort within & across all sets
2:00 walk rest
+
Crossover Symmetry recovery
+
10:00 assault bike cool-down
AM
complete
PM
A. complete
B. complete, 90#/side
+
(these are just the row times, not including pistols)
2:04.8
2:03.3
2:03.6
2:02.1
2:03.5
+
DNS
+
complete
10:00 @Chels pace
then an extra 10:00 @Conner pace
Oh my. I am very sore. Hamstrings and glutes were really tight today.
I wore my lifting shoes and knee sleeves for the pistols. Honestly, if pistols come up in the Open I'll probably have to wear both of those. I'm much faster and more efficient with pistols when I have my lifters and knee sleeves on. The rows hurt a lot, not aerobically but physically. My lower body was really tight from the 16.4 redo yesterday. My lower back was still sore and I wasn't getting any power in my legs for the row, hence the slower times this week. This was legitimately my 85% today.
Ended up not getting to the COS, it was occupied so I hopped on the assault bike and accidentally forgot about it.
As I was doing my assault bike cool-down, Conner was also sitting on an assault bike and asked me what my watts were at the moment. I was pedaling at a glacial 71 watts. Conner said I should probably be closer to 130-150 watts when I'm doing any Z1 on the assault bike. Since I was almost done with my 10:00, I decided to add on an extra 10:00 at the pace he recommended. I got a lot more out of it and I was actually working instead of sitting there slowly pedaling while I dick around on my phone. He said I should feel like I'm running an easy 5k and that I need to make the most of my Z1 time. He was totally right and I really appreciated his advice, especially after my previous blog post about my goals. Good looking out, Conner. I have definitely lost sight of how important my Z1 sessions are, and the Open reminded me how much work I still have to do aerobically. No more zombie-pedaling while staring at my phone.
30:00 bike @Z1
PM
A. Bear crawl, 5x10' forward + 10' backward slow and controlled; :60 rest
B. Reverse hyper, 3x7-10 tough; :90 rest
+
5 sets:
4 alternating pistols- deep and controlled throughout
500m row @85%- high but sustainable effort within & across all sets
2:00 walk rest
+
Crossover Symmetry recovery
+
10:00 assault bike cool-down
AM
complete
PM
A. complete
B. complete, 90#/side
+
(these are just the row times, not including pistols)
2:04.8
2:03.3
2:03.6
2:02.1
2:03.5
+
DNS
+
complete
10:00 @Chels pace
then an extra 10:00 @Conner pace
Oh my. I am very sore. Hamstrings and glutes were really tight today.
I wore my lifting shoes and knee sleeves for the pistols. Honestly, if pistols come up in the Open I'll probably have to wear both of those. I'm much faster and more efficient with pistols when I have my lifters and knee sleeves on. The rows hurt a lot, not aerobically but physically. My lower body was really tight from the 16.4 redo yesterday. My lower back was still sore and I wasn't getting any power in my legs for the row, hence the slower times this week. This was legitimately my 85% today.
Ended up not getting to the COS, it was occupied so I hopped on the assault bike and accidentally forgot about it.
As I was doing my assault bike cool-down, Conner was also sitting on an assault bike and asked me what my watts were at the moment. I was pedaling at a glacial 71 watts. Conner said I should probably be closer to 130-150 watts when I'm doing any Z1 on the assault bike. Since I was almost done with my 10:00, I decided to add on an extra 10:00 at the pace he recommended. I got a lot more out of it and I was actually working instead of sitting there slowly pedaling while I dick around on my phone. He said I should feel like I'm running an easy 5k and that I need to make the most of my Z1 time. He was totally right and I really appreciated his advice, especially after my previous blog post about my goals. Good looking out, Conner. I have definitely lost sight of how important my Z1 sessions are, and the Open reminded me how much work I still have to do aerobically. No more zombie-pedaling while staring at my phone.
Tuesday, March 22, 2016
3/21/2016
AM
16.4 movement prep
PM
16.4.2
+
3 rounds not for time:
5-10/side heavy 1-arm DB rows
10 glute-ham sit ups
10 unweighted hip extensions
AM
complete
PM
203 (+2 from Friday)
+
DNS, totally forgot.
Happy with my 16.4 redo. I decided to break up the deadlifts 10-9-8-7-6-5-4-3-3 and this turned out to be a really good decision. It was better for me mentally because I really had no idea where I was, I just knew how many I had to do for the next set. The deadlifts flew by. I also felt much better physically, my lower back wasn't as blown up and I wasn't as fatigued when I got to the wall balls. I tried to rest less on wall balls, I did sets of 10 and then 8/7. I think the row was a bit slower than Friday, my tie break time was exactly the same. I started out with a set of 5 handstand push ups, then 5, 4, 3s, 2s. I felt a bit better going into the HSPU today but they were still just really tough. Lower back was starting to light up every time I brought my knees down to kip and my shoulders were so tired. I was happy to get two more reps and not do worse. At one point I looked at the clock and thought "there's no fucking way I am going to do WORSE on this workout." I managed to squeak out an extra two reps before time ran out.
I really felt like I couldn't have done any better today, I don't think I would go back and change anything. I just need to work on practicing handstand push ups under fatigue like that. I'm happy with my deadlifts, wall balls, and row. Mentally, I was much more "in it" today than I was Friday. I truly think I gave my best effort today and that's all I can do.
There's one week left of the Open. Honestly, it's going much faster than last year. I'm already looking forward to getting back to regular training so I can start working on my weaknesses. I have a lot of goals that have started to form over the past few weeks. There are still the same ones as usual- continue to work on aerobic capacity, faster transitions during longer workouts, etc. But there are also new ones- increase grip strength, increase core strength, work on more skillwork under fatigue, tweak nutrition quite a bit, better recovery. But I think my biggest goal right now is to start going dark in my training. The feeling of shutting everything off, making it hurt- I don't do that in training. I never push myself to the point of going dark and getting stupid. Then when the Open rolls around, I have a hard time tapping into that feeling because I rarely ever experience it. I shy away from the pain instead of just being like, "hello darkness, my old friend." Next year, I don't want this feeling to be anything new to me. I want to have experienced it several times before then. I need to go into the pain cave more during training. That is my biggest takeaway from this Open so far.
Also, I completely forgot to do the three rounds NFT. I vaguely remember Stephen saying something about it as I rolled around on the floor recovering from 16.4 but it immediately left my brain. Then I got distracted talking to Austin and Devin, and then I went to Red Tree, then I came back and checked my email and saw I had other shit to do but by then it was too late. Oops.
16.4 movement prep
PM
16.4.2
+
3 rounds not for time:
5-10/side heavy 1-arm DB rows
10 glute-ham sit ups
10 unweighted hip extensions
AM
complete
PM
203 (+2 from Friday)
+
DNS, totally forgot.
Happy with my 16.4 redo. I decided to break up the deadlifts 10-9-8-7-6-5-4-3-3 and this turned out to be a really good decision. It was better for me mentally because I really had no idea where I was, I just knew how many I had to do for the next set. The deadlifts flew by. I also felt much better physically, my lower back wasn't as blown up and I wasn't as fatigued when I got to the wall balls. I tried to rest less on wall balls, I did sets of 10 and then 8/7. I think the row was a bit slower than Friday, my tie break time was exactly the same. I started out with a set of 5 handstand push ups, then 5, 4, 3s, 2s. I felt a bit better going into the HSPU today but they were still just really tough. Lower back was starting to light up every time I brought my knees down to kip and my shoulders were so tired. I was happy to get two more reps and not do worse. At one point I looked at the clock and thought "there's no fucking way I am going to do WORSE on this workout." I managed to squeak out an extra two reps before time ran out.
I really felt like I couldn't have done any better today, I don't think I would go back and change anything. I just need to work on practicing handstand push ups under fatigue like that. I'm happy with my deadlifts, wall balls, and row. Mentally, I was much more "in it" today than I was Friday. I truly think I gave my best effort today and that's all I can do.
There's one week left of the Open. Honestly, it's going much faster than last year. I'm already looking forward to getting back to regular training so I can start working on my weaknesses. I have a lot of goals that have started to form over the past few weeks. There are still the same ones as usual- continue to work on aerobic capacity, faster transitions during longer workouts, etc. But there are also new ones- increase grip strength, increase core strength, work on more skillwork under fatigue, tweak nutrition quite a bit, better recovery. But I think my biggest goal right now is to start going dark in my training. The feeling of shutting everything off, making it hurt- I don't do that in training. I never push myself to the point of going dark and getting stupid. Then when the Open rolls around, I have a hard time tapping into that feeling because I rarely ever experience it. I shy away from the pain instead of just being like, "hello darkness, my old friend." Next year, I don't want this feeling to be anything new to me. I want to have experienced it several times before then. I need to go into the pain cave more during training. That is my biggest takeaway from this Open so far.
Also, I completely forgot to do the three rounds NFT. I vaguely remember Stephen saying something about it as I rolled around on the floor recovering from 16.4 but it immediately left my brain. Then I got distracted talking to Austin and Devin, and then I went to Red Tree, then I came back and checked my email and saw I had other shit to do but by then it was too late. Oops.
Sunday, March 20, 2016
3/20/2016
30:00 assault bike @Z1
+
15:00 mobility
complete
It was fun watching Alex do 16.4 today, it got me fired up for my redo tomorrow.
+
15:00 mobility
complete
It was fun watching Alex do 16.4 today, it got me fired up for my redo tomorrow.
3/18/2016
AM
16.4 movement prep
PM
16.4
AM
complete
PM
201
Yowza. This was a rough one.
I really underestimated this one a lot. I'm pretty good at heavy deadlifts and I didn't think they would really factor in much to the rest of the workout. I was very wrong. I did sets of five the whole way and finished around 2:30 I believe. Wall balls were broken up 10/10/10/10/7/8 with way too much rest in between sets. I tried to start pulling on the rower as soon as possible, I was holding between 850-950 cal/hr for the row. The row felt like it lasted forever, this was pretty terrible. I finished the row at 9:18 and by the time I got to the handstand push ups my lower back was blown up. I started out with a set of 11 which was a huge mistake, the rest of the reps after that felt like garbage. I was shocked how quickly my handstand push ups fell apart. I thought I was going to crush this part since my handstand push ups have been so awesome lately, but everything hurt. I was breathing hard, my lower back was lit up, my shoulders were fatigued, etc. This was horrible. I managed to get 37 hspu before time ran out, which was pretty disappointing.
When I redo this, I'm going to break up the deadlifts 10-9-8-7-6-5-4-3-3. I think this will be better for me mentally knowing I don't have to do a bunch of sets of five. I can definitely shave off time on the wall balls, I'm going to immediately start out with a set of five and then do tens with limited rest between sets. I can't change much on the row, this was about as good as it's going to get. I'm going to just stick with small sets on the handstand push ups (duh). I'm going to start out with a set of five and go from there.
16.4 movement prep
PM
16.4
AM
complete
PM
201
Yowza. This was a rough one.
I really underestimated this one a lot. I'm pretty good at heavy deadlifts and I didn't think they would really factor in much to the rest of the workout. I was very wrong. I did sets of five the whole way and finished around 2:30 I believe. Wall balls were broken up 10/10/10/10/7/8 with way too much rest in between sets. I tried to start pulling on the rower as soon as possible, I was holding between 850-950 cal/hr for the row. The row felt like it lasted forever, this was pretty terrible. I finished the row at 9:18 and by the time I got to the handstand push ups my lower back was blown up. I started out with a set of 11 which was a huge mistake, the rest of the reps after that felt like garbage. I was shocked how quickly my handstand push ups fell apart. I thought I was going to crush this part since my handstand push ups have been so awesome lately, but everything hurt. I was breathing hard, my lower back was lit up, my shoulders were fatigued, etc. This was horrible. I managed to get 37 hspu before time ran out, which was pretty disappointing.
When I redo this, I'm going to break up the deadlifts 10-9-8-7-6-5-4-3-3. I think this will be better for me mentally knowing I don't have to do a bunch of sets of five. I can definitely shave off time on the wall balls, I'm going to immediately start out with a set of five and then do tens with limited rest between sets. I can't change much on the row, this was about as good as it's going to get. I'm going to just stick with small sets on the handstand push ups (duh). I'm going to start out with a set of five and go from there.
3/17/2016
10:00 bike @Z1
+
10 sets:
:30 bike @ high aerobic effort
:30 bike easy
+
10:00 bike @Z1
complete
+
complete
+
complete
+
10 sets:
:30 bike @ high aerobic effort
:30 bike easy
+
10:00 bike @Z1
complete
+
complete
+
complete
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