Long, unplugged hike
90 min complete @Cincinnati Nature Center w/Heather
Finally back to hiking! Yay!
Hold the vision, Trust the process Program design by Stephen Flamm
Tuesday, July 19, 2016
7/16/2016
10:00 triple under and freestanding handstand practice- alternate between the 2- nothing fatiguing
+
For time:
10 muscle ups
2:00 rest
7 muscle ups
2:00 rest
4 muscle ups
+
Partner work TBD
+
Bis, tris, and abs of choice
complete
Got my first triple under! Then did a bunch more!
multiple sets of 2 &3 freestanding HSPU, then hit 4 in a row (PR+1)
+
1:03
:34
:13
+
3 rounds for time @90%
400m run
20 pull ups
60m walking lunges
20 toes to bar
(22:14)
+
complete
I decided to train at Continuity today just to switch it up. It's been sort of hard to get in the right mood to train when I'm all by myself at CSC on Saturdays. Everyone always leaves right when I get there and I just end up training alone. I'll probably switch back and forth on Saturdays depending on the class size at CFC, it's pretty small so if there are more than like four people signed up for class I'll be training at CSC so I don't get in the way. I just need people around, training alone blows.
I got my first triple under! Huzzah! These are harder than I thought, I really had to whip the rope pretty hard to get it underneath three times. I also did a bunch of sets of freestanding handstand push ups, these went really well today. I got four in a row which is a PR.
Muscle ups were awesome today! This was cool. I broke up the set of ten 6/3/1, set of seven 5/2, and the set of four was unbroken.
I felt like I was moving pretty slow on the "partner" workout, especially the running. Bleh. Running is the worst. Pull ups were also kind of all over the place, the first round was 10/10 but then I had to break them into smaller sets after that. I tried to catch my breath on the lunges. Toes to bar got tough by the end, I was down to sets of twos and threes. I think it's good for me to do longer workouts like this, to take the class workout and make my own version. I would rather be doing this with a partner because it's more fun but the Saturday class workouts basically hit all my weaknesses so it has been really good for me to longer versions with no rest.
+
For time:
10 muscle ups
2:00 rest
7 muscle ups
2:00 rest
4 muscle ups
+
Partner work TBD
+
Bis, tris, and abs of choice
complete
Got my first triple under! Then did a bunch more!
multiple sets of 2 &3 freestanding HSPU, then hit 4 in a row (PR+1)
+
1:03
:34
:13
+
3 rounds for time @90%
400m run
20 pull ups
60m walking lunges
20 toes to bar
(22:14)
+
complete
I decided to train at Continuity today just to switch it up. It's been sort of hard to get in the right mood to train when I'm all by myself at CSC on Saturdays. Everyone always leaves right when I get there and I just end up training alone. I'll probably switch back and forth on Saturdays depending on the class size at CFC, it's pretty small so if there are more than like four people signed up for class I'll be training at CSC so I don't get in the way. I just need people around, training alone blows.
I got my first triple under! Huzzah! These are harder than I thought, I really had to whip the rope pretty hard to get it underneath three times. I also did a bunch of sets of freestanding handstand push ups, these went really well today. I got four in a row which is a PR.
Muscle ups were awesome today! This was cool. I broke up the set of ten 6/3/1, set of seven 5/2, and the set of four was unbroken.
I felt like I was moving pretty slow on the "partner" workout, especially the running. Bleh. Running is the worst. Pull ups were also kind of all over the place, the first round was 10/10 but then I had to break them into smaller sets after that. I tried to catch my breath on the lunges. Toes to bar got tough by the end, I was down to sets of twos and threes. I think it's good for me to do longer workouts like this, to take the class workout and make my own version. I would rather be doing this with a partner because it's more fun but the Saturday class workouts basically hit all my weaknesses so it has been really good for me to longer versions with no rest.
7/15/2016
AM
30:00 bike @Z1, off every 5:00 for 5-6 moderate barbell upright rows, 31x1
PM
A. Squat snatch, 12x2 touch and go @95, begin a set every :60
B. Back squat, 5-5-5 building so only last set is challenging, 20x1; 2:30 rest
C. Strict muscle ups, 5:00 practice- limit to just a few reps
+
10:00 @high effort:
3 power clean to overhead- you pick the weight
9 bar-facing burpees
200m run
+
For time steady:
50 glute-ham sit ups
400m sandbag carry, switch sides as needed but goal is no drops
AM
complete w/95#
PM
A. complete
B. 185-205-225
C. DNS (wanted to sync up with Alex and Joe for the workout, then forgot to come back to this)
+
4 rounds w/145#
+
9:18
+
10:00 kettlebell L-sit practice w/Addison
Fun day! Fridays are the best.
Snatches were easy but some sets were sloppy, I didn't feel as crisp as last week.
Back squats went really well today!
I skipped the strict muscle up practice because Joe and Alex were getting ready to do the workout and I wanted to jump in with them. I was going to come back to this later but forgot. Oops!
I enjoyed this workout, I always like when there's a heavy barbell involved. I thought I moved pretty well on this but started resting too much between the run and clean and jerks. I was keeping up with Alex until the third round, then he got ahead of me. He would come in from the run and go right to the barbell, meanwhile I would chalk up and stand there for a second. I definitely need to get better about trying to push the rest a little bit when I'm lifting during a workout. 145 is not heavy enough for me to fail and I should have pushed it more. It was really fun working out with Joe and Alex! I wouldn't mind being synced up with these guys every now and then.
GHD sit ups were the same as always...slow. I completed them in 2:30, same as last week. I honestly have no idea how I did this in under two minutes during regionals practice. I had a relatively slow pace on the sandbag carry. I accidentally dropped it once, I was trying to switch shoulders and all the sand dumped to one end and I dropped it. I enjoyed the sandbag carry, it was different. I'll take that over a farmers walk any day.
Did some extra stuff with Addison at the end, she was showing me how to roll into an L-sit on the kettlebells. It was actually pretty hard.
30:00 bike @Z1, off every 5:00 for 5-6 moderate barbell upright rows, 31x1
PM
A. Squat snatch, 12x2 touch and go @95, begin a set every :60
B. Back squat, 5-5-5 building so only last set is challenging, 20x1; 2:30 rest
C. Strict muscle ups, 5:00 practice- limit to just a few reps
+
10:00 @high effort:
3 power clean to overhead- you pick the weight
9 bar-facing burpees
200m run
+
For time steady:
50 glute-ham sit ups
400m sandbag carry, switch sides as needed but goal is no drops
AM
complete w/95#
PM
A. complete
B. 185-205-225
C. DNS (wanted to sync up with Alex and Joe for the workout, then forgot to come back to this)
+
4 rounds w/145#
+
9:18
+
10:00 kettlebell L-sit practice w/Addison
Fun day! Fridays are the best.
Snatches were easy but some sets were sloppy, I didn't feel as crisp as last week.
Back squats went really well today!
I skipped the strict muscle up practice because Joe and Alex were getting ready to do the workout and I wanted to jump in with them. I was going to come back to this later but forgot. Oops!
I enjoyed this workout, I always like when there's a heavy barbell involved. I thought I moved pretty well on this but started resting too much between the run and clean and jerks. I was keeping up with Alex until the third round, then he got ahead of me. He would come in from the run and go right to the barbell, meanwhile I would chalk up and stand there for a second. I definitely need to get better about trying to push the rest a little bit when I'm lifting during a workout. 145 is not heavy enough for me to fail and I should have pushed it more. It was really fun working out with Joe and Alex! I wouldn't mind being synced up with these guys every now and then.
GHD sit ups were the same as always...slow. I completed them in 2:30, same as last week. I honestly have no idea how I did this in under two minutes during regionals practice. I had a relatively slow pace on the sandbag carry. I accidentally dropped it once, I was trying to switch shoulders and all the sand dumped to one end and I dropped it. I enjoyed the sandbag carry, it was different. I'll take that over a farmers walk any day.
Did some extra stuff with Addison at the end, she was showing me how to roll into an L-sit on the kettlebells. It was actually pretty hard.
7/14/2016
4 sets very easy:
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg or light band pulldowns
:60 single unders
+
10:00 mobility of choice
DNS
+
complete
Left knee was still bothering me when I woke up so I decided to just skip the aerobic stuff for today and do a shit ton of mobility.
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg or light band pulldowns
:60 single unders
+
10:00 mobility of choice
DNS
+
complete
Left knee was still bothering me when I woke up so I decided to just skip the aerobic stuff for today and do a shit ton of mobility.
Thursday, July 14, 2016
7/13/2016
AM
45:00 assault bike @Z2 by feel- take heart rate every 5:00
PM
A1. Bear crawl, 5x15' forward + 15' reverse, very slow & controlled keeping hips level, :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep, :30 rest
+
For 10:00
evens: 1 squat clean + 1 front squat, moderate, crisp reps throughout
odds: 3 lean away pull ups, 31x0
+
10:00 @80%
3 dead hang to inverted
9 burpees
15m sandbag walking lunges
+
5 sets:
:15 row @95%
1:45 rest
AM
complete
309 cals
PM
A1. complete
A2. complete
+
complete
145-155-165-175-185
+
complete
+
78m
75m
74m
74m
74m
My AM session was SO MUCH BETTER than last week. I was much more relaxed and my breathing was a lot better. I forgot to take my heart rate, I remembered halfway through and then didn't want to mess up my screen by pushing one of the buttons so I just left it. Sorry Stevo. I was more comfortable holding 48 RPM (usually I'm at 49) and I ended up 6 calories short of my usual goal (315) but it was just so much better. Last week I felt stressed out the entire time and wanted to quit, this week I was relaxed and time went by quickly.
The EMOM was cool, squat cleans were easy but front squats got tough by the end. My legs were tired today. The lean away pull ups are different, I really like those.
80% piece was fine, I used the lightest sandbag for the lunges.
Row sprints.....we meet again.
As I was warming up today I noticed a sudden nagging pain behind my knee/in my lower hamstring area. It was very weird, I've never had any issues in that area before. It didn't bother me during the workout but later that night when I was at home it flared up. It was extremely tight and kind of painful and it was uncomfortable to walk on it. I made sure to ice it a lot before I went to bed. I literally have no idea what I did to piss it off and I'm hoping it goes away ASAP. My right knee has been feeling really good for a few weeks and now my left knee is acting up. UGH.
45:00 assault bike @Z2 by feel- take heart rate every 5:00
PM
A1. Bear crawl, 5x15' forward + 15' reverse, very slow & controlled keeping hips level, :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep, :30 rest
+
For 10:00
evens: 1 squat clean + 1 front squat, moderate, crisp reps throughout
odds: 3 lean away pull ups, 31x0
+
10:00 @80%
3 dead hang to inverted
9 burpees
15m sandbag walking lunges
+
5 sets:
:15 row @95%
1:45 rest
AM
complete
309 cals
PM
A1. complete
A2. complete
+
complete
145-155-165-175-185
+
complete
+
78m
75m
74m
74m
74m
My AM session was SO MUCH BETTER than last week. I was much more relaxed and my breathing was a lot better. I forgot to take my heart rate, I remembered halfway through and then didn't want to mess up my screen by pushing one of the buttons so I just left it. Sorry Stevo. I was more comfortable holding 48 RPM (usually I'm at 49) and I ended up 6 calories short of my usual goal (315) but it was just so much better. Last week I felt stressed out the entire time and wanted to quit, this week I was relaxed and time went by quickly.
The EMOM was cool, squat cleans were easy but front squats got tough by the end. My legs were tired today. The lean away pull ups are different, I really like those.
80% piece was fine, I used the lightest sandbag for the lunges.
Row sprints.....we meet again.
As I was warming up today I noticed a sudden nagging pain behind my knee/in my lower hamstring area. It was very weird, I've never had any issues in that area before. It didn't bother me during the workout but later that night when I was at home it flared up. It was extremely tight and kind of painful and it was uncomfortable to walk on it. I made sure to ice it a lot before I went to bed. I literally have no idea what I did to piss it off and I'm hoping it goes away ASAP. My right knee has been feeling really good for a few weeks and now my left knee is acting up. UGH.
7/12/2016
AM
8 sets:
500m row @2:05.0-2:05.9 for all sets
2:00 walk rest (5:00 between sets 4&5)
PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 mat
5 dragon flags
+
A. 1 push press + 1 push jerk, 4x1, 21x1; 2:00 rest
B. Clean-grip deadlift, 12x2 @100% 1RM clean, 11x1, begin a set every :30
+
6 sets for even times:
10 russian KB swings, 70
10m handstand walk
10 row calories
30 double unders
2:00 rest
+
Crossover Symmetry recovery
AM
2:04.9
2:05.1
2:05.0
2:05.0
2:05.0
2:05.1
2:05.0
2:05.0
PM
complete
+
A. 125-135-145-160
B. complete @225
+
2:01
2:01
1:55
2:09
1:57
2:00
+
DNS
Another good day!
Really happy with the push press/push jerk, I'm glad I'm able to consistently hit a 160-165 push press right now. I almost threw 170 on the bar after I was done just to go for a push press PR but then I was like mmmmm, better not. I don't want to force a PR.
Deadlifts were easy.
I enjoyed the six sets, everything was unbroken. I think my time on the fourth set was so slow because my handstand walk slowed down? I'm not sure what the deal was on that set.
Ran out of time before I could do COSR.
8 sets:
500m row @2:05.0-2:05.9 for all sets
2:00 walk rest (5:00 between sets 4&5)
PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 mat
5 dragon flags
+
A. 1 push press + 1 push jerk, 4x1, 21x1; 2:00 rest
B. Clean-grip deadlift, 12x2 @100% 1RM clean, 11x1, begin a set every :30
+
6 sets for even times:
10 russian KB swings, 70
10m handstand walk
10 row calories
30 double unders
2:00 rest
+
Crossover Symmetry recovery
AM
2:04.9
2:05.1
2:05.0
2:05.0
2:05.0
2:05.1
2:05.0
2:05.0
PM
complete
+
A. 125-135-145-160
B. complete @225
+
2:01
2:01
1:55
2:09
1:57
2:00
+
DNS
Another good day!
Really happy with the push press/push jerk, I'm glad I'm able to consistently hit a 160-165 push press right now. I almost threw 170 on the bar after I was done just to go for a push press PR but then I was like mmmmm, better not. I don't want to force a PR.
Deadlifts were easy.
I enjoyed the six sets, everything was unbroken. I think my time on the fourth set was so slow because my handstand walk slowed down? I'm not sure what the deal was on that set.
Ran out of time before I could do COSR.
7/11/2016
A. Front squat, 2-2-1-1, 20x1; 2:30 rest
B. Toes to bar, 20x3 unbroken, begin a set every :20
+
10 rounds for time:
1 squat clean, 165
10 unbroken wall balls, 14 to 9'
+
Crossover Symmetry Recovery
A. 205-215-225-235
B. complete
+
7:55
+
complete
Solid day. I was hoping the stars would align and I would hit a front squat PR but alas, it wasn't there today. 225 was really easy but 235 was slow on the way up. This is ten pounds under my front squat PR so I guess it's not too bad. Hitting a 250 front squat seems pretty far off in the distance right now but the last time I tried to front squat 235 (the week after the Open) I failed it, so my strength is definitely improving.
Toes to bar were easy.
I pretty happy with my time on the squat clean piece, I really think I went as fast as I could. I wouldn't do anything differently. I'm not sure if this time is too slow but I thought my transitions were good all around. I went right into the wall balls after the squat clean and I tried to limit my rest before each squat clean attempt. I was definitely resting a little longer before each clean the more I became fatigued. I liked this workout, it was fun!
B. Toes to bar, 20x3 unbroken, begin a set every :20
+
10 rounds for time:
1 squat clean, 165
10 unbroken wall balls, 14 to 9'
+
Crossover Symmetry Recovery
A. 205-215-225-235
B. complete
+
7:55
+
complete
Solid day. I was hoping the stars would align and I would hit a front squat PR but alas, it wasn't there today. 225 was really easy but 235 was slow on the way up. This is ten pounds under my front squat PR so I guess it's not too bad. Hitting a 250 front squat seems pretty far off in the distance right now but the last time I tried to front squat 235 (the week after the Open) I failed it, so my strength is definitely improving.
Toes to bar were easy.
I pretty happy with my time on the squat clean piece, I really think I went as fast as I could. I wouldn't do anything differently. I'm not sure if this time is too slow but I thought my transitions were good all around. I went right into the wall balls after the squat clean and I tried to limit my rest before each squat clean attempt. I was definitely resting a little longer before each clean the more I became fatigued. I liked this workout, it was fun!
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