4 sets easy:
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg or light band pull-downs
:60 single unders
+
10:00 mobility work of choice
complete
+
complete
Hold the vision, Trust the process Program design by Stephen Flamm
Monday, August 1, 2016
7/27/2016
AM
45:00 assault bike @Z2 by feel- take heart rate every 5:00
PM
A1. Bear crawl, 5x15' forward + 15' reverse, very slow and controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 altnerating breathing out hard each rep; :30 rest
B. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, build quickly to a challenging set
+
For 18:00
1st: 1 squat clean + 1 hang squat clean + 1 front squat, moderate, crisp reps throughout
2nd: 8m sandbag walking lunges
3rd: 3 bar muscle ups
+
3 sets:
25 row @95%
3:35 rest
AM
DNS
PM
A1. complete
A2. complete
B. 145
+
complete
135-145-155-165-175-175
+
126m
124m
124m
I was't able to complete my AM session today because I had to cover the 7:00 class last minute so I didn't have enough time. Sorry about that!
Snatches felt pretty good today, I didn't have any misses until I got up to 145. I hit the snatch but missed the hang snatch, I overshot and it went behind me. Stephen said it was a good miss. I tried again and got it pretty easily.
Squat cleans were kind of rough, I did this EMOM in my metcons because I didn't want to lunge in my lifters. It was definitely harder to stay back on my heels and all the front squats felt heavy. I was planning on going up to 185 for the last set of cleans but once I started I realized I probably wouldn't be getting that high. Bar muscle ups unbroken every set.
45:00 assault bike @Z2 by feel- take heart rate every 5:00
PM
A1. Bear crawl, 5x15' forward + 15' reverse, very slow and controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 altnerating breathing out hard each rep; :30 rest
B. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, build quickly to a challenging set
+
For 18:00
1st: 1 squat clean + 1 hang squat clean + 1 front squat, moderate, crisp reps throughout
2nd: 8m sandbag walking lunges
3rd: 3 bar muscle ups
+
3 sets:
25 row @95%
3:35 rest
AM
DNS
PM
A1. complete
A2. complete
B. 145
+
complete
135-145-155-165-175-175
+
126m
124m
124m
I was't able to complete my AM session today because I had to cover the 7:00 class last minute so I didn't have enough time. Sorry about that!
Snatches felt pretty good today, I didn't have any misses until I got up to 145. I hit the snatch but missed the hang snatch, I overshot and it went behind me. Stephen said it was a good miss. I tried again and got it pretty easily.
Squat cleans were kind of rough, I did this EMOM in my metcons because I didn't want to lunge in my lifters. It was definitely harder to stay back on my heels and all the front squats felt heavy. I was planning on going up to 185 for the last set of cleans but once I started I realized I probably wouldn't be getting that high. Bar muscle ups unbroken every set.
Wednesday, July 27, 2016
7/26/2016
AM
8 sets:
500m row @2:04.0-2:04.9 for all sets
2:30 walk rest (5:00 between sets 4&5)
PM
3 rounds not for time:
:60 handstand hold work
5 dragon flags
+
A. 1 push jerk + 1 split jerk, 5x1; 2:00 rest
+
For time:
15 deadlifts, 185
90' handstand walk
15 deadlifts, 185
+
2 sets @high effort:
1 mile assault bike
20 burpees
3:00 walk rest
+
Crossover Symmetry recovery
AM
2:03.8
2:04.0
2:04.1
2:04.2
2:04.0
2:04.2
2:04.0
2:03.9
PM
complete
longest HS hold- :22
+
A. 145-155-165-175-185
+
2:06
+
4:08
4:06
+
DNS- ran out of time
Rows were tougher than usual this morning, it was hard to keep the pace at a steady 2:04. I was more comfortable pulling at either 2:03 or 2:05, it was difficult to find a good pace today.
My handstand holds are definitely getting better, this is the second week in a row I've been able to hold longer than :20.
Really happy with the push jerk/split jerk, 185 is only five pounds under my current push jerk PR. Everything was crisp.
The deadlift/HS walk workout was tougher than I thought it would be. Originally I was going to break up both sets of deadlifts into 10/5 but once I got going on the first set I just did all fifteen unbroken. HS walk was 45'/45' unbroken both ways. I broke up the second set of deadlifts 10/5, I could feel my lower back starting to light up and my cycle time was slowing down. This was a fun one.
Guess what wasn't fun? The assault bike and burpees. Ew man, this combo is a real b-hole. I tried to hold 60 RPM on the assault bike and my legs were jello when I got to the burpees. Conner and Marcus Filly did three rounds of this in like nine minutes! It would take me at least twelve minutes to do that. I know it's coming, mostly because Stephen already told me I would be doing it at some point and because that's where my programming seems to be heading. RIP me. RIP my legs.
8 sets:
500m row @2:04.0-2:04.9 for all sets
2:30 walk rest (5:00 between sets 4&5)
PM
3 rounds not for time:
:60 handstand hold work
5 dragon flags
+
A. 1 push jerk + 1 split jerk, 5x1; 2:00 rest
+
For time:
15 deadlifts, 185
90' handstand walk
15 deadlifts, 185
+
2 sets @high effort:
1 mile assault bike
20 burpees
3:00 walk rest
+
Crossover Symmetry recovery
AM
2:03.8
2:04.0
2:04.1
2:04.2
2:04.0
2:04.2
2:04.0
2:03.9
PM
complete
longest HS hold- :22
+
A. 145-155-165-175-185
+
2:06
+
4:08
4:06
+
DNS- ran out of time
Rows were tougher than usual this morning, it was hard to keep the pace at a steady 2:04. I was more comfortable pulling at either 2:03 or 2:05, it was difficult to find a good pace today.
My handstand holds are definitely getting better, this is the second week in a row I've been able to hold longer than :20.
Really happy with the push jerk/split jerk, 185 is only five pounds under my current push jerk PR. Everything was crisp.
The deadlift/HS walk workout was tougher than I thought it would be. Originally I was going to break up both sets of deadlifts into 10/5 but once I got going on the first set I just did all fifteen unbroken. HS walk was 45'/45' unbroken both ways. I broke up the second set of deadlifts 10/5, I could feel my lower back starting to light up and my cycle time was slowing down. This was a fun one.
Guess what wasn't fun? The assault bike and burpees. Ew man, this combo is a real b-hole. I tried to hold 60 RPM on the assault bike and my legs were jello when I got to the burpees. Conner and Marcus Filly did three rounds of this in like nine minutes! It would take me at least twelve minutes to do that. I know it's coming, mostly because Stephen already told me I would be doing it at some point and because that's where my programming seems to be heading. RIP me. RIP my legs.
7/25/2016
A. Front squat w/chains, 3-3-3-3; 2:30 rest
B. Toes to bar, 10x6 unbroken, begin a set every :60
+
AMRAP in 10:00
1 squat clean attempt- you pick weight, can change round to round but score as total weight successfully lifted over the 10:00
10 wall balls, 14 to 9'
+
Crossover Symmetry recovery
A. 125-145-165-175 (plus chains)
B. complete
+
11 rounds + 1 clean
cleans @175
Total weight lifted- 2,100
+
complete
Solid day. I forgot how awkward it is to squat with the chains but these felt good.
Toes to bar were easy. I'm almost hoping these come up in the Open next year just so I can redeem myself.
The AMRAP was so fun! I'm glad I talked to Stephen before I did this, originally I was planning on starting at 160 and adding weight every two rounds but Stephen told me to just pick one weight and stick with it. I went with 175, it got tough near the end but I didn't have any misses. I thought my transitions were good throughout the whole workout. That's a lot of squatting. 12 cleans at 175 and 110 wall balls in ten minutes is pretty sweet, at least I think so. I'm really enjoying these pieces with the heavy barbell.
B. Toes to bar, 10x6 unbroken, begin a set every :60
+
AMRAP in 10:00
1 squat clean attempt- you pick weight, can change round to round but score as total weight successfully lifted over the 10:00
10 wall balls, 14 to 9'
+
Crossover Symmetry recovery
A. 125-145-165-175 (plus chains)
B. complete
+
11 rounds + 1 clean
cleans @175
Total weight lifted- 2,100
+
complete
Solid day. I forgot how awkward it is to squat with the chains but these felt good.
Toes to bar were easy. I'm almost hoping these come up in the Open next year just so I can redeem myself.
The AMRAP was so fun! I'm glad I talked to Stephen before I did this, originally I was planning on starting at 160 and adding weight every two rounds but Stephen told me to just pick one weight and stick with it. I went with 175, it got tough near the end but I didn't have any misses. I thought my transitions were good throughout the whole workout. That's a lot of squatting. 12 cleans at 175 and 110 wall balls in ten minutes is pretty sweet, at least I think so. I'm really enjoying these pieces with the heavy barbell.
Monday, July 25, 2016
7/23/2016
10:00 triple under and freestanding handstand push up practice- alternating between the 2, nothing fatiguing
+
A. Power clean, build quickly to a heavy single
+
For time:
10 power cleans @90% of A
20 strict handstand push ups
30 handstand push ups
+
Partner work TBD
+
Bis, tris, and abs of choice
complete
5 freestanding HSPU in a row (PR+1)
+
A. 200
+
6:39 w/180#
+
For time:
400m run
40 burpees
100m sled drag, 70
40 kettlebell swings, 35
400m run
(10:49)
+
complete
Focused more on freestanding HSPU today because they were feeling really good. I had a lot of sets of four in a row and one set of five which is a PR. They are getting faster which is awesome. Triple unders were fine, I probably did about six reps total.
Power cleans were rough today, my pull was slow. I don't think I could have gone any higher than 200.
The workout was okay, I have no idea if this is a decent time. Power cleans were finished in exactly two minutes, strict handstand push ups were done in two minutes, and it took me the rest of the time to do the kipping HSPU. My shoulders were totally smoked, I had to break up the kipping HSPU more than I wanted.
I figured the only way to do the partner workout today was to just split everything right down the middle. I kept a pretty steady pace on the burpees and kettlebell swings. CFC doesn't have sand bags so I dragged a sled, I figured it would have taken me about the same amount of time and I was still transporting weight from one place to another. It was just HOT as SHIT.
+
A. Power clean, build quickly to a heavy single
+
For time:
10 power cleans @90% of A
20 strict handstand push ups
30 handstand push ups
+
Partner work TBD
+
Bis, tris, and abs of choice
complete
5 freestanding HSPU in a row (PR+1)
+
A. 200
+
6:39 w/180#
+
For time:
400m run
40 burpees
100m sled drag, 70
40 kettlebell swings, 35
400m run
(10:49)
+
complete
Focused more on freestanding HSPU today because they were feeling really good. I had a lot of sets of four in a row and one set of five which is a PR. They are getting faster which is awesome. Triple unders were fine, I probably did about six reps total.
Power cleans were rough today, my pull was slow. I don't think I could have gone any higher than 200.
The workout was okay, I have no idea if this is a decent time. Power cleans were finished in exactly two minutes, strict handstand push ups were done in two minutes, and it took me the rest of the time to do the kipping HSPU. My shoulders were totally smoked, I had to break up the kipping HSPU more than I wanted.
I figured the only way to do the partner workout today was to just split everything right down the middle. I kept a pretty steady pace on the burpees and kettlebell swings. CFC doesn't have sand bags so I dragged a sled, I figured it would have taken me about the same amount of time and I was still transporting weight from one place to another. It was just HOT as SHIT.
Saturday, July 23, 2016
7/22/2016
AM
30:00b bike @Z1, off every 5:00 for 4-5 moderate barbell upright rows, 31x0
PM
A. Squat snatch, 10x3 touch and go @95, begin a set every :60
B. Back squat, 3-3-3, 20x1; 2:30 rest
C. Strict muscle ups, 5:00 practice, limit to just a few reps
+
AMRAP in 10:00
5 strict fat bar pull ups
5 thrusters, 95
+
Not for time:
60 glute-ham sit ups
400m sandbag carry, switch sides as needed but goal is no drops
AM
DNS
PM
A. complete
B. 205-225-240
C. complete, accumulated 5 singles
+
9 rounds + 2 thrusters
+
complete
Didn't have enough time before my 7:00 AM class to do my AM session today, next week will be back to normal.
PM session went pretty well, it was just so hot. I haven't sweat that much in a very long time.
Snatches were good today but Stephen told me I need to work on having more arm bend in my second pull. He said my arms were basically completely straight and the bar was going way out in front. I did a snatch pull and then went right into my three snatches and it was already a lot better. This is definitely something I'll keep working on. By the end of this it was getting difficult to even hold on to the bar because my hands were so sweaty.
Back squats felt heavy today but I was happy to get 240 for three.
Strict muscle ups are getting easier, I didn't have any misses today.
The AMRAP was harder than I thought it would be, it was actually the pull ups that got difficult. I was able to do all five unbroken for the first few rounds but then I had to switch to 3/2. All thrusters were unbroken. I was mad that I didn't push myself harder at the end to get ten rounds, I thought I might be able to get all the thrusters right at the end but alas, I couldn't.
Addison joined me on the GHD sit ups/sand bag carry so that was cool. She really pushed me on the sit ups, I took a break at 30 and then again at 40, so she told me we were going to do the last 20 reps without stopping. WHY DO YOU HATE ME ADDISON. Just kidding. I don't think I will ever enjoy GHD sit ups. It was fun working out with Addi though.
30:00b bike @Z1, off every 5:00 for 4-5 moderate barbell upright rows, 31x0
PM
A. Squat snatch, 10x3 touch and go @95, begin a set every :60
B. Back squat, 3-3-3, 20x1; 2:30 rest
C. Strict muscle ups, 5:00 practice, limit to just a few reps
+
AMRAP in 10:00
5 strict fat bar pull ups
5 thrusters, 95
+
Not for time:
60 glute-ham sit ups
400m sandbag carry, switch sides as needed but goal is no drops
AM
DNS
PM
A. complete
B. 205-225-240
C. complete, accumulated 5 singles
+
9 rounds + 2 thrusters
+
complete
Didn't have enough time before my 7:00 AM class to do my AM session today, next week will be back to normal.
PM session went pretty well, it was just so hot. I haven't sweat that much in a very long time.
Snatches were good today but Stephen told me I need to work on having more arm bend in my second pull. He said my arms were basically completely straight and the bar was going way out in front. I did a snatch pull and then went right into my three snatches and it was already a lot better. This is definitely something I'll keep working on. By the end of this it was getting difficult to even hold on to the bar because my hands were so sweaty.
Back squats felt heavy today but I was happy to get 240 for three.
Strict muscle ups are getting easier, I didn't have any misses today.
The AMRAP was harder than I thought it would be, it was actually the pull ups that got difficult. I was able to do all five unbroken for the first few rounds but then I had to switch to 3/2. All thrusters were unbroken. I was mad that I didn't push myself harder at the end to get ten rounds, I thought I might be able to get all the thrusters right at the end but alas, I couldn't.
Addison joined me on the GHD sit ups/sand bag carry so that was cool. She really pushed me on the sit ups, I took a break at 30 and then again at 40, so she told me we were going to do the last 20 reps without stopping. WHY DO YOU HATE ME ADDISON. Just kidding. I don't think I will ever enjoy GHD sit ups. It was fun working out with Addi though.
Subscribe to:
Posts (Atom)