AM
30:00 assault bike @Z2 by feel
PM
A1. Bird dogs, 5x10 alternating; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep; :30 rest
B. Barbell (on back) alternating reverse lunges, 3x6-8; 2:00 rest
+
Every :90 for 4 sets:
9 CTB pull ups
9 touch and go deadlifts, 155
+
For time:
400m row @97%
AM
complete, 205 cals
PM
A1. complete
A2. complete
B. 135-145-155
+
complete
+
1:21.3
Assault bike was rough this morning, had nothing in my legs. I'm not sure what the deal is and why my legs have been so tired lately. I tried holding 49 RPM but I was more comfortable between 47-48. 205 is only 5 calories under what I usually hit on this so I guess it's not terrible, but still. I just couldn't find a good rhythm today.
Lunges were easy, I should have gone a bit heavier on the last set.
CTB pull ups and deadlifts felt much better than last week. I had to cut out the last set of pull ups because I could tell my hand was about to rip.
The 400m row hurt. In my mind I was like "This won't be that bad, it's a whole 100 meters less than a 500. It will go by quickly!" and it still sucked a lot. I started losing it a little bit right at the halfway point. I was able to hang out until the end and I wasn't on the ground after it was over but my legs were pretty lactic. My best 500 time is 1:42 and I was able to row 400 in 1:21 but the thought of rowing that fast for an extra 100 meters makes me want to barf.
Hold the vision, Trust the process Program design by Stephen Flamm
Friday, August 19, 2016
Wednesday, August 17, 2016
8/16/2016
AM
6 sets:
500m row @2:03.0-2:03.9/500m
2:30 walk rest (10:00 between sets 4&5, practice a few pistols here)
PM
3 rounds not for time:
10m handstand walk
5 dragon flags
+
A. 1 power clean + 1 hang power clean + 1 shoulder to overhead, 5x1 all light/moderate; begin a set every :90
+
Every 6:00 for 4 sets:
.5 mile assault bike
50m med ball bear hug carry
.5 mile assault bike
+
Crossover Symmetry recovery
AM
2:02.6
2:02.8
2:03.1
2:03.2
2:03.0
2:03.2
PM
complete
+
A. 135-145-155-165-175
+
complete
3:51
3:52
3:54
4:00
+
Balza rehab
Solid day.
Power clean/hang clean/STO were super easy, these all felt exactly the same. I should have gone a little heavier.
The assault bike/medball workout was challenging but really cool. I was able to hold 60 RPM on the first .5 and 58 on the second .5 for each round. The medball carry was tough, it just made it difficult to breathe, especially in the third and fourth set when I was already pretty fatigued. I wasted too much time picking up the medball on the last round, that's why my time is a few second slower. I definitely pushed myself on this one though, this felt good.
6 sets:
500m row @2:03.0-2:03.9/500m
2:30 walk rest (10:00 between sets 4&5, practice a few pistols here)
PM
3 rounds not for time:
10m handstand walk
5 dragon flags
+
A. 1 power clean + 1 hang power clean + 1 shoulder to overhead, 5x1 all light/moderate; begin a set every :90
+
Every 6:00 for 4 sets:
.5 mile assault bike
50m med ball bear hug carry
.5 mile assault bike
+
Crossover Symmetry recovery
AM
2:02.6
2:02.8
2:03.1
2:03.2
2:03.0
2:03.2
PM
complete
+
A. 135-145-155-165-175
+
complete
3:51
3:52
3:54
4:00
+
Balza rehab
Solid day.
Power clean/hang clean/STO were super easy, these all felt exactly the same. I should have gone a little heavier.
The assault bike/medball workout was challenging but really cool. I was able to hold 60 RPM on the first .5 and 58 on the second .5 for each round. The medball carry was tough, it just made it difficult to breathe, especially in the third and fourth set when I was already pretty fatigued. I wasted too much time picking up the medball on the last round, that's why my time is a few second slower. I definitely pushed myself on this one though, this felt good.
8/15/2016
A. Front squat, build to a tough (not max) single
+
Every :60 for 28:00 (7 of each)
1st: :30 row @ 90% aerobic
2nd: :30 assault bike @90% aerobic
3rd: 2-3 unbroken muscle ups
4th: 6 unbroken wall balls, 20 to 10'
+
Crossover Symmetry recovery
A. 225
+
complete
3 MUs each set
+
complete
Eeeeeeeeesh front squats were rough today man, my legs still feel like shit. 225 was ugly and slow (well, it felt slow. Stephen said it wasn't). This is pretty pathetic.
I really enjoyed the EMOM, it was fun having Stevo join me on this. Muscle ups were super easy. Wall balls weren't bad, I accidentally dropped it on the very last set because I caught it weird.
+
Every :60 for 28:00 (7 of each)
1st: :30 row @ 90% aerobic
2nd: :30 assault bike @90% aerobic
3rd: 2-3 unbroken muscle ups
4th: 6 unbroken wall balls, 20 to 10'
+
Crossover Symmetry recovery
A. 225
+
complete
3 MUs each set
+
complete
Eeeeeeeeesh front squats were rough today man, my legs still feel like shit. 225 was ugly and slow (well, it felt slow. Stephen said it wasn't). This is pretty pathetic.
I really enjoyed the EMOM, it was fun having Stevo join me on this. Muscle ups were super easy. Wall balls weren't bad, I accidentally dropped it on the very last set because I caught it weird.
Sunday, August 14, 2016
8/14/2016
Long, unplugged hike
DNS
Had to skip the hike today so I could get everything done before the MSC cookout. I ate lots of ribs and ice cream. Good times were had by all.
DNS
Had to skip the hike today so I could get everything done before the MSC cookout. I ate lots of ribs and ice cream. Good times were had by all.
8/13/2016
For time with Alex:
12-9-6-3
Synchro deadlifts, 360
CTB pull ups
+
For time with Addison:
50 assault bike calories
60 pistols
70 handstand push ups
80 row calories
90 wall balls, 20 to 9'
80 row calories
70 handstand push ups
60 pistols
50 assault bike calories
complete
+
32:30
Fun day of comp prep! Really looking forward to the Tri-State Throwdown.
The partner deadlift/CTB workout went really well, Alex and I definitely make a good pair on this one. Our deadlifts never got out of sync and they felt really easy. The weight isn't heavy but Alex said we would definitely break them up at the competition since we'll be doing double the amount of reps we did today. CTB pull ups were really easy. I'll probably break them up 7/7/7, 5/5/5 and then 9 unbroken at the competition (hopefully).
The chipper with Addi SUCKED. IT SUCKED SO MUCH OMG. This was the literal worst. Everything was fine until we finished the wall balls and then had to go back down the ladder. The second 40 cal row was AWFUL, I had zero energy and my legs were completely dead. I even stopped pulling a few times which I haven't done in a very long time. At one point I stopped and then Addi also stopped which was totally my fault. I can't psych out my teammates like that, it's not good mentally. We broke up the second set of HSPU into sets of five but our transitions were way too slow. On the pistols our sets were too big and our breaks were too long. When we do this at the competition we're going to break up the pistols and HSPU into smaller sets right away. I'm also going to row the first 40 calories a bit slower and we're going to break up the wall balls into sets of nine. I'm hoping when we make all these changes I'll have more energy when I get back to the second row. This was terrible. My legs were jelly when this was over. It's going to be a rough one but I know whoever I'm paired with (Joe or Addi) will push me!
12-9-6-3
Synchro deadlifts, 360
CTB pull ups
+
For time with Addison:
50 assault bike calories
60 pistols
70 handstand push ups
80 row calories
90 wall balls, 20 to 9'
80 row calories
70 handstand push ups
60 pistols
50 assault bike calories
complete
+
32:30
Fun day of comp prep! Really looking forward to the Tri-State Throwdown.
The partner deadlift/CTB workout went really well, Alex and I definitely make a good pair on this one. Our deadlifts never got out of sync and they felt really easy. The weight isn't heavy but Alex said we would definitely break them up at the competition since we'll be doing double the amount of reps we did today. CTB pull ups were really easy. I'll probably break them up 7/7/7, 5/5/5 and then 9 unbroken at the competition (hopefully).
The chipper with Addi SUCKED. IT SUCKED SO MUCH OMG. This was the literal worst. Everything was fine until we finished the wall balls and then had to go back down the ladder. The second 40 cal row was AWFUL, I had zero energy and my legs were completely dead. I even stopped pulling a few times which I haven't done in a very long time. At one point I stopped and then Addi also stopped which was totally my fault. I can't psych out my teammates like that, it's not good mentally. We broke up the second set of HSPU into sets of five but our transitions were way too slow. On the pistols our sets were too big and our breaks were too long. When we do this at the competition we're going to break up the pistols and HSPU into smaller sets right away. I'm also going to row the first 40 calories a bit slower and we're going to break up the wall balls into sets of nine. I'm hoping when we make all these changes I'll have more energy when I get back to the second row. This was terrible. My legs were jelly when this was over. It's going to be a rough one but I know whoever I'm paired with (Joe or Addi) will push me!
8/12/2016
A. Back squat, 1-1-1-1 all tough, 20x1; 2:30 rest
B. Power clean from blocks (bar just above knees) build to a heavy single in 10:00 (clock starts when you load the bar above 125)
C. Squat snatch, 12x3 touch and go @95, begin a set every :40
D. Muscle up work, 10:00 practice/tech work- any variation, nothing fatiguing
+
400m sandbag carry
A. 225-245-255-265
B. 195
C. complete
D. complete-ish
+
complete
Today was the first day all week I was actually wanted to be in the gym and wanted to train. Glad to be out of that funk.
Back squats felt heaaaaaavy today but I'm pleased with my numbers. My goal was 265 and I'm happy I got it but it was slow. 225 was pretty easy but every rep after that was tough. I can't believe I back squatted twenty pounds more than that at one point.
Power cleans were SO MUCH BETTER off the blocks than last time, 195 was easy but I ran out of time before I could go any heavier.
Snatches got real shitty. These were kind of sloppy today, I could tell I wasn't bending my elbows enough.
I decided to skip the muscle up practice today. I had a nagging pain in my right bicep and it got worse after the snatches. I did one bar muscle up and that seemed to aggravate it even more so I just skipped this part and did some mobility instead.
Good day in the gym, lots of solid work. Ready to get back to it.
B. Power clean from blocks (bar just above knees) build to a heavy single in 10:00 (clock starts when you load the bar above 125)
C. Squat snatch, 12x3 touch and go @95, begin a set every :40
D. Muscle up work, 10:00 practice/tech work- any variation, nothing fatiguing
+
400m sandbag carry
A. 225-245-255-265
B. 195
C. complete
D. complete-ish
+
complete
Today was the first day all week I was actually wanted to be in the gym and wanted to train. Glad to be out of that funk.
Back squats felt heaaaaaavy today but I'm pleased with my numbers. My goal was 265 and I'm happy I got it but it was slow. 225 was pretty easy but every rep after that was tough. I can't believe I back squatted twenty pounds more than that at one point.
Power cleans were SO MUCH BETTER off the blocks than last time, 195 was easy but I ran out of time before I could go any heavier.
Snatches got real shitty. These were kind of sloppy today, I could tell I wasn't bending my elbows enough.
I decided to skip the muscle up practice today. I had a nagging pain in my right bicep and it got worse after the snatches. I did one bar muscle up and that seemed to aggravate it even more so I just skipped this part and did some mobility instead.
Good day in the gym, lots of solid work. Ready to get back to it.
Thursday, August 11, 2016
8/11/2016
4 sets very easy:
:60 row
:60 front leaning rest on the ground
:60 assault bike
:30/side plank
:60 ski erg or light hand pull-downs
:60 single unders
+
10:00 mobility work of choice
complete
+
complete
Body is still feeling very fatigued and I still can't seem to shake the mindset of not wanting to do anything.
:60 row
:60 front leaning rest on the ground
:60 assault bike
:30/side plank
:60 ski erg or light hand pull-downs
:60 single unders
+
10:00 mobility work of choice
complete
+
complete
Body is still feeling very fatigued and I still can't seem to shake the mindset of not wanting to do anything.
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