Long, unplugged hike
subbed 30:00 assault bike @Z1
I had a lot to do today so I went to the gym and did the assault bike/mobility instead of hiking. Fun day in the gym, it's always good energy when Teej and Alex are lifting.
Hold the vision, Trust the process Program design by Stephen Flamm
Monday, April 11, 2016
4/9/2016
A. Split jerk, build to a max
+
For time:
30 shoulder to overhead, 50% of A
+
AMRAP in 25:00
5000m row
max burpees in remaining time
A. 200
+
:51 @100# unbroken
+
row- 22:47
34 burpees
Another good day!
I was pretty happy with the 200# split jerk, I definitely didn't think I would go that heavy today. I failed the first attempt because it was slightly out in front so I rested for about thirty seconds and tried again.
I'm glad Mike told me to go unbroken on the 30 STO because that was not my plan going in. I thought I would have to put it down at least once. The first 20 reps felt really easy and then the pain started setting in. I really had to focus on the last few reps to make sure I was completely locking out, my shoulders were so fried by that point. That got really tough but I'm glad Mike and Stephen pushed me to do it unbroken.
I'm REALLY happy with the row/burpee test. I know this is really not an impressive number of burpees, but that last time I did this four years ago I only completed five burpees with a LONGER time cap. The row felt great, I'm very pleased with this. I was completely focused and my breathing was steady throughout. I probably should have pushed it a bit harder at the end but I wanted to have something in the tank for the burpees. The first 20 burpees were pretty steady but then they started slowing down. My legs were really fatigued and my neck actually started hurting. This was really weird and has never happened to me on burpees before. Every time I would stand back up I had the feeling like I couldn't hold up my neck because it was so sore. It was extremely weird. I know there are a few spots I could have pushed a bit harder but overall I'm pretty happy with this. I've come a long way since I last did this workout back in 2012 when I thought it was impossible to complete a 5000m row in under 27:00.
+
For time:
30 shoulder to overhead, 50% of A
+
AMRAP in 25:00
5000m row
max burpees in remaining time
A. 200
+
:51 @100# unbroken
+
row- 22:47
34 burpees
Another good day!
I was pretty happy with the 200# split jerk, I definitely didn't think I would go that heavy today. I failed the first attempt because it was slightly out in front so I rested for about thirty seconds and tried again.
I'm glad Mike told me to go unbroken on the 30 STO because that was not my plan going in. I thought I would have to put it down at least once. The first 20 reps felt really easy and then the pain started setting in. I really had to focus on the last few reps to make sure I was completely locking out, my shoulders were so fried by that point. That got really tough but I'm glad Mike and Stephen pushed me to do it unbroken.
I'm REALLY happy with the row/burpee test. I know this is really not an impressive number of burpees, but that last time I did this four years ago I only completed five burpees with a LONGER time cap. The row felt great, I'm very pleased with this. I was completely focused and my breathing was steady throughout. I probably should have pushed it a bit harder at the end but I wanted to have something in the tank for the burpees. The first 20 burpees were pretty steady but then they started slowing down. My legs were really fatigued and my neck actually started hurting. This was really weird and has never happened to me on burpees before. Every time I would stand back up I had the feeling like I couldn't hold up my neck because it was so sore. It was extremely weird. I know there are a few spots I could have pushed a bit harder but overall I'm pretty happy with this. I've come a long way since I last did this workout back in 2012 when I thought it was impossible to complete a 5000m row in under 27:00.
Saturday, April 9, 2016
4/8/2016
A. Squat clean, build to a max for the day
B. Back squat, build to a max for the day
C. Muscle ups, 1x max unbroken
+
For time:
65 toes to bar
65 wall balls, 14 to 9'
+
3 sets not for time:
5-10/side moderate/tough 1-arm DB rows, no tempo
10-15 light reverse hypers
A. 220
B. 255 (265 Fx1)
C. 9 (PR+1)
+
7:50-ish? The clock was reset while we were doing this
+
complete
40# DB
45#/side for RH
Solid day!
I was really surprised with the 220 squat clean. I didn't think I would get much higher than 200 pounds considering I was struggling to front squat 225 a few days earlier. 200 was pretty easy so I went to 210 then 215. 215 was actually easier and more crisp than 210 so Stephen told me to go to 220. I got under it really easily, it was just a bit slow on the way up. I'm super happy with this considering we haven't done any heavy lifting in six weeks and it's only five pounds under my squat clean max! I think in a few months I could hit 230.
The back squats felt really heavy today, 255 was pretty slow on the way up but I decided to just go to failure. I dumped 265 almost immediately. Oh well. This will get better over the next few weeks.
Muscle ups went well today, I was happy with the PR. The ninth rep was a slow press out of the dip (or so I thought) but Stephen said he thought I could have done another one.
The toes to bar/wall ball workout had a rough start. Matt reset the clock for us (us being me and Duprie) and he accidentally had it counting down instead of up. Then for some reason it started counting back up again and stopped at 99:59. Jim grabbed the remote and reset it the correct way but at that point Duprie and I really had no idea how long we had been going, so we just added a minute on to our time at the end. Toes to bar were tough. I started with sets of five but quickly dropped to four and three. I also did a lot of singles. My grip was blown up and my core fatigued really quickly. I dream of a day when I'm good at toes to bar. Wall balls were broken up 20/10/10/10/8/7. Duprie really pushed me on the wall balls at the end. It's always fun working out with that guy.
B. Back squat, build to a max for the day
C. Muscle ups, 1x max unbroken
+
For time:
65 toes to bar
65 wall balls, 14 to 9'
+
3 sets not for time:
5-10/side moderate/tough 1-arm DB rows, no tempo
10-15 light reverse hypers
A. 220
B. 255 (265 Fx1)
C. 9 (PR+1)
+
7:50-ish? The clock was reset while we were doing this
+
complete
40# DB
45#/side for RH
Solid day!
I was really surprised with the 220 squat clean. I didn't think I would get much higher than 200 pounds considering I was struggling to front squat 225 a few days earlier. 200 was pretty easy so I went to 210 then 215. 215 was actually easier and more crisp than 210 so Stephen told me to go to 220. I got under it really easily, it was just a bit slow on the way up. I'm super happy with this considering we haven't done any heavy lifting in six weeks and it's only five pounds under my squat clean max! I think in a few months I could hit 230.
The back squats felt really heavy today, 255 was pretty slow on the way up but I decided to just go to failure. I dumped 265 almost immediately. Oh well. This will get better over the next few weeks.
Muscle ups went well today, I was happy with the PR. The ninth rep was a slow press out of the dip (or so I thought) but Stephen said he thought I could have done another one.
The toes to bar/wall ball workout had a rough start. Matt reset the clock for us (us being me and Duprie) and he accidentally had it counting down instead of up. Then for some reason it started counting back up again and stopped at 99:59. Jim grabbed the remote and reset it the correct way but at that point Duprie and I really had no idea how long we had been going, so we just added a minute on to our time at the end. Toes to bar were tough. I started with sets of five but quickly dropped to four and three. I also did a lot of singles. My grip was blown up and my core fatigued really quickly. I dream of a day when I'm good at toes to bar. Wall balls were broken up 20/10/10/10/8/7. Duprie really pushed me on the wall balls at the end. It's always fun working out with that guy.
Thursday, April 7, 2016
4/6/2016
A. Power clean, build to a max for the day
+
AMRAP in 4:00
Power cleans, 90% of A
+
4 sets:
:30 row @100% each set- record meters
:30 rest- stay strapped in rower
AM
30:00 airdyne @Z1
+
15:00 mobility
PM
A. 205
+
10 @185
+
154m
149m
144m
141m
Mehhhh.
Power cleans felt terrible today, every rep was heavy. Sets were 125-145-165-175-185. I failed the first attempt at 195 because my foot slipped on the platform. I also failed the first attempt at 205 because I caught it too far forward. This prompted a slight temper tantrum about how I feel so weak right now. I hit 205 on the second attempt and it wasn't terrible. I was just sad about how heavy these were.
The 4:00 AMRAP was awful, oh my gosh. 185 was really tough. I feel like I should be able to get a lot more than ten reps in four minutes. I had to really focus on set up on each one so I didn't fail. This was depressing.
I gave it my all on the row sprints. This hurt. I thought I had possibly improved since last time but I just looked at my blog and the last time I did this (June 17, 2015) my meters were 159, 149, 143, 140. So I basically did a bit worse this time. Oh well. I really did give it 100%. I was pain for awhile after this was over.
+
AMRAP in 4:00
Power cleans, 90% of A
+
4 sets:
:30 row @100% each set- record meters
:30 rest- stay strapped in rower
AM
30:00 airdyne @Z1
+
15:00 mobility
PM
A. 205
+
10 @185
+
154m
149m
144m
141m
Mehhhh.
Power cleans felt terrible today, every rep was heavy. Sets were 125-145-165-175-185. I failed the first attempt at 195 because my foot slipped on the platform. I also failed the first attempt at 205 because I caught it too far forward. This prompted a slight temper tantrum about how I feel so weak right now. I hit 205 on the second attempt and it wasn't terrible. I was just sad about how heavy these were.
The 4:00 AMRAP was awful, oh my gosh. 185 was really tough. I feel like I should be able to get a lot more than ten reps in four minutes. I had to really focus on set up on each one so I didn't fail. This was depressing.
I gave it my all on the row sprints. This hurt. I thought I had possibly improved since last time but I just looked at my blog and the last time I did this (June 17, 2015) my meters were 159, 149, 143, 140. So I basically did a bit worse this time. Oh well. I really did give it 100%. I was pain for awhile after this was over.
4/5/2016
A. Weighted pull up, build to a max- score as body weight + weight added
B. Shoulder press, build to a max
C. Strict pull ups, 1x max unbroken
D. Strict handstand push ups, 1x max unbroken
+
10 sets for time w/a 5:00 cap
5 unbroken CTB pull ups
+
10 sets for time w/a 5:00 cap
5 unbroken kipping handstand push ups
A. 222 (147 BW + 75) (PR+8)
B. 95 (100 Fx1)
C. 14
D. 14
+
3:16
+
3:20
Today was cool!
I was happy with the weighted pull up PR, I'm a little heavier than I would like to be right now but I still feel good.
Strict press was exactly what I thought it would be. I have never been good at this.
Strict pull ups went pretty well, Stephen said 14 isn't bad for a chick. The first 10 were pretty fast and then they slowed down a lot after that.
14 is definitely a PR for strict handstand push ups. Sweet! I thought it was interesting I got the same number on the strict pull ups and strict handstand push ups.
I think the CTB pull ups went well, I have no idea if this is a decent time. I did the first 25 in a little over a minute and then slowed down after that. I started breathing pretty hard and I wanted to make sure I could hit all five in a row so I started taking longer breaks between sets. I would like to get this under three minutes.
Same goes for the handstand push ups, I would like to get this under three minutes. This is definitely a PR for 50 HSPU for time, the last time I did this it was around 6:00 so that's a pretty big improvement.
B. Shoulder press, build to a max
C. Strict pull ups, 1x max unbroken
D. Strict handstand push ups, 1x max unbroken
+
10 sets for time w/a 5:00 cap
5 unbroken CTB pull ups
+
10 sets for time w/a 5:00 cap
5 unbroken kipping handstand push ups
A. 222 (147 BW + 75) (PR+8)
B. 95 (100 Fx1)
C. 14
D. 14
+
3:16
+
3:20
Today was cool!
I was happy with the weighted pull up PR, I'm a little heavier than I would like to be right now but I still feel good.
Strict press was exactly what I thought it would be. I have never been good at this.
Strict pull ups went pretty well, Stephen said 14 isn't bad for a chick. The first 10 were pretty fast and then they slowed down a lot after that.
14 is definitely a PR for strict handstand push ups. Sweet! I thought it was interesting I got the same number on the strict pull ups and strict handstand push ups.
I think the CTB pull ups went well, I have no idea if this is a decent time. I did the first 25 in a little over a minute and then slowed down after that. I started breathing pretty hard and I wanted to make sure I could hit all five in a row so I started taking longer breaks between sets. I would like to get this under three minutes.
Same goes for the handstand push ups, I would like to get this under three minutes. This is definitely a PR for 50 HSPU for time, the last time I did this it was around 6:00 so that's a pretty big improvement.
Wednesday, April 6, 2016
4/4/2016
A. Snatch, build to a max for the day in no more than 10:00 after warming up
B. Front squat, build to a max for the day
C. Front squat, 1x max reps @85% of A, 20x1
D. Wall balls, 1x max unbroken @14 to 9
E. Double unders, 5 attempts to establish a max unbroken set
A. 155 (170 Fx5)
B. 225 (235 Fx1)
C. 5 @190
D. 54 (PR +1)
E. 154 (PR+12)
Testing time! Except it's not really the happy kind of testing, it's the kind of testing that makes you sad about how weak you got during the Open. It's still fun though.
I was so close to snatching 170 today. I worked up to 155 pretty quickly (105-125-145-155) and I jumped to 170. Looking back, it was probably too aggressive of a jump but at the time I thought I was making a good decision. I had Alex in my head telling me to just make bigger jumps and don't waste all my attempts on weights I already know I can hit. I was VERY close every time, I kept failing forward. A few got overhead but I wasn't aggressive enough in the lockout at the bottom. I was happy and also very frustrated with these misses. The pull never felt heavy, which is good. I know if I get under it correctly I can stand it up. The problem is getting it overhead in the right position. I kept landing with my arms forward instead of throwing the bar behind me. Stephen said I should be happy about these misses because it means I'm very close but I just want to snatch it already!
Front squats felt terrible. This was depressing. Even un-racking the bar was difficult. I hit a slow 225 and went for 235 but failed. The squats at 85% were better than I thought they would be but got pretty tough at the end.
Wall balls were not great, I thought I would do better on these. The last time I did this I got 53 reps and today I only got one more. Lame. My arms were extremely fatigued and basically gave out at the end. Also, Stephen said I'm not allowed to throw my wall balls like a free throw anymore.
I was happy with the double under PR, I got 154 on the first attempt. I rested a few minutes and went for a second attempt but tripped at 94 and then tripped at 83 so I called it after three tries.
B. Front squat, build to a max for the day
C. Front squat, 1x max reps @85% of A, 20x1
D. Wall balls, 1x max unbroken @14 to 9
E. Double unders, 5 attempts to establish a max unbroken set
A. 155 (170 Fx5)
B. 225 (235 Fx1)
C. 5 @190
D. 54 (PR +1)
E. 154 (PR+12)
Testing time! Except it's not really the happy kind of testing, it's the kind of testing that makes you sad about how weak you got during the Open. It's still fun though.
I was so close to snatching 170 today. I worked up to 155 pretty quickly (105-125-145-155) and I jumped to 170. Looking back, it was probably too aggressive of a jump but at the time I thought I was making a good decision. I had Alex in my head telling me to just make bigger jumps and don't waste all my attempts on weights I already know I can hit. I was VERY close every time, I kept failing forward. A few got overhead but I wasn't aggressive enough in the lockout at the bottom. I was happy and also very frustrated with these misses. The pull never felt heavy, which is good. I know if I get under it correctly I can stand it up. The problem is getting it overhead in the right position. I kept landing with my arms forward instead of throwing the bar behind me. Stephen said I should be happy about these misses because it means I'm very close but I just want to snatch it already!
Front squats felt terrible. This was depressing. Even un-racking the bar was difficult. I hit a slow 225 and went for 235 but failed. The squats at 85% were better than I thought they would be but got pretty tough at the end.
Wall balls were not great, I thought I would do better on these. The last time I did this I got 53 reps and today I only got one more. Lame. My arms were extremely fatigued and basically gave out at the end. Also, Stephen said I'm not allowed to throw my wall balls like a free throw anymore.
I was happy with the double under PR, I got 154 on the first attempt. I rested a few minutes and went for a second attempt but tripped at 94 and then tripped at 83 so I called it after three tries.
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