Hold the vision, Trust the process Program design by Stephen Flamm
Tuesday, August 6, 2013
8/5/2013
A. Front squat, build quickly to a tough single, stop when the speed out of the hole slows significantly
B1. Squat snatch clusters, 3 x 2.2 @ 95; :15 between doubles, :60 rest
B2. Ring muscle-ups, 3 x AMRAP in 2:00; :60 rest
+20:00 AirDyne @ Z1
A. 200
B1. complete
B2. 4-4-3 (all without false grip)
+
complete
What a great training session today. I was happy to get the front squat 200 because last week I failed at that weight so it was nice to reassure myself that I can in fact front squat that weight. Then when I was getting ready to go the snatches/muscle ups, I asked Stephen if I should try doing the muscle ups without a false grip and see how it goes. I tried one and got it! It felt weird at first, especially the turn over and pushing up out of the dip. So I ended up doing all the muscle ups without a false grip and it's just so much better. It's a lot easier to hang from the rings and I know once I practice it more it will be so much easier to string them together. I am so excited. My snatches also felt really good today, I felt like I was moving fast under the bar, I only had 1 or 2 shitty reps. I am happy to be making progress!
B1. Squat snatch clusters, 3 x 2.2 @ 95; :15 between doubles, :60 rest
B2. Ring muscle-ups, 3 x AMRAP in 2:00; :60 rest
+20:00 AirDyne @ Z1
A. 200
B1. complete
B2. 4-4-3 (all without false grip)
+
complete
What a great training session today. I was happy to get the front squat 200 because last week I failed at that weight so it was nice to reassure myself that I can in fact front squat that weight. Then when I was getting ready to go the snatches/muscle ups, I asked Stephen if I should try doing the muscle ups without a false grip and see how it goes. I tried one and got it! It felt weird at first, especially the turn over and pushing up out of the dip. So I ended up doing all the muscle ups without a false grip and it's just so much better. It's a lot easier to hang from the rings and I know once I practice it more it will be so much easier to string them together. I am so excited. My snatches also felt really good today, I felt like I was moving fast under the bar, I only had 1 or 2 shitty reps. I am happy to be making progress!
Monday, August 5, 2013
8/4/2013
7:00 @ 85% of [10 CTBs + 200m run]
3:00 rest
7:00 @ 85% of [25m bear crawl w/low hips + 250m row]
3:00 rest
7:00 @ 85% of [40 double-unders + 20 AirDyne cals]
+
800m sled drag, steady grind @ same weight as two week ago
complete
+
complete with 100# on sled
I enjoy the sled, I just wish it wasn't so difficult for me. The first 400 meters was definitely more of a "steady grind" than the second 400, I was stopping a lot more. I felt like I was able to move the sled better than I have before but my lungs just get tired so quickly and also my legs were pretty burned out from all the wallball/airdyne I had done the day before. I listened to music this time and that definitely helped, I am going to do that from now on for sure. I look forward to the day when I just keep walking with the sled and not have to stop so often. This week when I drag the sled I am going to limit myself to the number of times I can stop.
3:00 rest
7:00 @ 85% of [25m bear crawl w/low hips + 250m row]
3:00 rest
7:00 @ 85% of [40 double-unders + 20 AirDyne cals]
+
800m sled drag, steady grind @ same weight as two week ago
complete
+
complete with 100# on sled
I enjoy the sled, I just wish it wasn't so difficult for me. The first 400 meters was definitely more of a "steady grind" than the second 400, I was stopping a lot more. I felt like I was able to move the sled better than I have before but my lungs just get tired so quickly and also my legs were pretty burned out from all the wallball/airdyne I had done the day before. I listened to music this time and that definitely helped, I am going to do that from now on for sure. I look forward to the day when I just keep walking with the sled and not have to stop so often. This week when I drag the sled I am going to limit myself to the number of times I can stop.
Saturday, August 3, 2013
8/3/2013
08.03
A. Squat snatch from just below the knees (blocks), build to a max
B. Clean & split jerks, 10 x 1 @ 145; begin a set every :90
+
4 sets of:
25 wall balls as fast as possible
2:00 AirDyne @ 90% aerobic
2:00 rest
+
10:00 row @ Z1
A. 130 (PR)
B. complete
+
complete
+
complete
Wow, what a great day! I PRd my snatch and I am so happy about it. I didn't think I would hit 130 any time soon so I was really excited to get it today! And it was off the blocks which was pretty sweet. The clean and jerks felt nice and easy. The wall ball/airdyne thing was terrible as usual, I did all sets of wall ball unbroken but it was a struggle after the first round. I will never enjoy wall balls, it is just my least favorite movement. They are getting better since I am doing them a lot more but I still dislike them. Overall a great day at the gym!
A. Squat snatch from just below the knees (blocks), build to a max
B. Clean & split jerks, 10 x 1 @ 145; begin a set every :90
+
4 sets of:
25 wall balls as fast as possible
2:00 AirDyne @ 90% aerobic
2:00 rest
+
10:00 row @ Z1
A. 130 (PR)
B. complete
+
complete
+
complete
Wow, what a great day! I PRd my snatch and I am so happy about it. I didn't think I would hit 130 any time soon so I was really excited to get it today! And it was off the blocks which was pretty sweet. The clean and jerks felt nice and easy. The wall ball/airdyne thing was terrible as usual, I did all sets of wall ball unbroken but it was a struggle after the first round. I will never enjoy wall balls, it is just my least favorite movement. They are getting better since I am doing them a lot more but I still dislike them. Overall a great day at the gym!
Friday, August 2, 2013
8/1/2013
A1. Close-grip bench press, 4 x 3-5, 20X1; :60 rest
A2. Weighted strict pull-ups, 4 x AMRAP in :60 @ 15; :60 rest
+
10:00 @ 80-90%:
10 axle front squats, 70
10 burpees over axle
100m axle carry, any way you want
+
3 rounds @ easy pace:
:60 burpees
:60 AirDyne
:60 single-unders
A1. 85-95-105(4)-105(5)
A2. 7-7-6-6
+
complete
+
complete
I really enjoyed this today, I think my weighted pull ups are getting better. I am also really happy I got to work with the axle today, it's so fun to use. The axle carry was a nice way to catch my breath a little between rounds.
A2. Weighted strict pull-ups, 4 x AMRAP in :60 @ 15; :60 rest
+
10:00 @ 80-90%:
10 axle front squats, 70
10 burpees over axle
100m axle carry, any way you want
+
3 rounds @ easy pace:
:60 burpees
:60 AirDyne
:60 single-unders
A1. 85-95-105(4)-105(5)
A2. 7-7-6-6
+
complete
+
complete
I really enjoyed this today, I think my weighted pull ups are getting better. I am also really happy I got to work with the axle today, it's so fun to use. The axle carry was a nice way to catch my breath a little between rounds.
Thursday, August 1, 2013
7/31/2013
A. 1 clean-grip deadlift +1 hang squat clean + 1 power clean, build to a max, you can drop and reset quickly after the hang squat clean
+
3 sets of:
:30 prowler @ 100%, moderate load that allows foot turnover
2:30 rest
+
3 sets of:
:30 AirDyne @ 100%
2:30 rest
A. 175
+
complete with 90# on prowler
+
complete
Holy shit, what a day. Part A went well, I got up to 175 which was a lot higher than I thought I would end up since I'm not great at catching in a squat. Once I got up to 175 I got the hang squat clean but then when I went to power clean it, I failed. What! I was pretty annoyed because I know I can clean that, so Stephen let me do it again and I got it the second time. The prowler sprints were fucking awful and awesome at the same time. Mostly awful. 30 seconds is a long time to continuously push that prowler at a relatively quick speed, the first round went well but by the third round I was dying, it became tough to keep pushing it for the last 10 seconds. It also took me awhile to recover from that before doing the airdyne sprints. Surprisingly those did not feel as terrible as last week but I still got that puke feeling near the end. The prowler mixed with the airdyne right after is a tough combination but I know it will make my engine so much better and I am starting to like the prowler even though I feel like it will kill me some day.
+
3 sets of:
:30 prowler @ 100%, moderate load that allows foot turnover
2:30 rest
+
3 sets of:
:30 AirDyne @ 100%
2:30 rest
A. 175
+
complete with 90# on prowler
+
complete
Holy shit, what a day. Part A went well, I got up to 175 which was a lot higher than I thought I would end up since I'm not great at catching in a squat. Once I got up to 175 I got the hang squat clean but then when I went to power clean it, I failed. What! I was pretty annoyed because I know I can clean that, so Stephen let me do it again and I got it the second time. The prowler sprints were fucking awful and awesome at the same time. Mostly awful. 30 seconds is a long time to continuously push that prowler at a relatively quick speed, the first round went well but by the third round I was dying, it became tough to keep pushing it for the last 10 seconds. It also took me awhile to recover from that before doing the airdyne sprints. Surprisingly those did not feel as terrible as last week but I still got that puke feeling near the end. The prowler mixed with the airdyne right after is a tough combination but I know it will make my engine so much better and I am starting to like the prowler even though I feel like it will kill me some day.
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