AM:
30 min airdyne @ z1
PM:
A. Shoulder press, 3 x 7-9; 2:00 rest
B. Weighted pull-up, build to a 2RM
+
AMRAP in 5:00:
5 burpees to target
10 pull-ups
+
3 rounds of:
:30 L side plank
:30 R side plank
:30 hollow rocks
:30 hip extensions
2:00 rest
AM:
complete
PM:
A. 65-75-85(5)
B. 45#
+
2 pull ups short of 6 rounds
+
complete
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, August 29, 2013
Wednesday, August 28, 2013
8/28/2013
Every 4:00 for 2 sets:
5 touch-and-go power snatches, 75
5 burpees, as fast as possible
:10 AirDyne @ 100%
+
Every 5:00 for 2 sets:
10 kettlebell swings, 53 overhead
:20 prowler sprint, moderate load that allows foot turnover
+
Every 6:00 for 2 sets:
:40 row @ 100%
complete
+
complete with 90# on prowler
+
complete, 225 meters/223 meters
5 touch-and-go power snatches, 75
5 burpees, as fast as possible
:10 AirDyne @ 100%
+
Every 5:00 for 2 sets:
10 kettlebell swings, 53 overhead
:20 prowler sprint, moderate load that allows foot turnover
+
Every 6:00 for 2 sets:
:40 row @ 100%
complete
+
complete with 90# on prowler
+
complete, 225 meters/223 meters
8/27/2013
A. Front squat clusters, 3 x 2.2.2; :30 between doubles, 3:00 rest
+
For completed reps:
1 muscle-up attempt every :30 for 5:00
5:00 rest
1 muscle-up attempt every :30 for 5:00
+
AMRAP in 6:00:
3 hang squat cleans, 135
6 CTB pull-ups
A. complete @165
+
8/10 (+3 from last week)
5:00
4/10 (+3 from last week)
+
4 rounds + squat cleans
The muscle ups went much better this week than last week. I watched some of Carl Paoli's videos on non-false grip muscle ups and I think that helped a lot. Now I am trying to think more about throwing my hips towards the rings and keeping everything tighter. Sometimes I still bring my arms out too wide which causes me to fail. Hopefully soon I'll be able to get all 10 both times, I just need to keep doing these. They are starting to feel a lot more comfortable which is a good sign. The squat clean/CTB thing sucked, the cleans felt really heavy and got more difficult with each round. The CTBs were ok but I ripped my hand near the end. Oops.
+
For completed reps:
1 muscle-up attempt every :30 for 5:00
5:00 rest
1 muscle-up attempt every :30 for 5:00
+
AMRAP in 6:00:
3 hang squat cleans, 135
6 CTB pull-ups
A. complete @165
+
8/10 (+3 from last week)
5:00
4/10 (+3 from last week)
+
4 rounds + squat cleans
The muscle ups went much better this week than last week. I watched some of Carl Paoli's videos on non-false grip muscle ups and I think that helped a lot. Now I am trying to think more about throwing my hips towards the rings and keeping everything tighter. Sometimes I still bring my arms out too wide which causes me to fail. Hopefully soon I'll be able to get all 10 both times, I just need to keep doing these. They are starting to feel a lot more comfortable which is a good sign. The squat clean/CTB thing sucked, the cleans felt really heavy and got more difficult with each round. The CTBs were ok but I ripped my hand near the end. Oops.
Tuesday, August 27, 2013
Monday, August 26, 2013
8/25/2013
A. Front squat, build quickly to a fast single @ 70-80% 1RM
+
AMRAP in 12:00:
150 wall balls, 20/14 to 10/9'
90 double-unders
30 muscle-ups
8:00 rest
12 sets for max total meters:
:30 row
:30 rest (stay in rower)
A. 170
+
wall balls + 30 double unders. This was an epic fail due to getting a nose bleed 30 wall balls in
+
142, 134, 133, 132, 131, 129, 128, 126, 127, 125, 125, 129
Well today did not go as I had hoped. I was looking forward to doing 13.3 again because I have been doing so many wall balls lately I knew I would be able to improve my Karen time. When I did 13.3 in March, my Karen time was like 9:40 or something and I wanted to beat that. Once I started, I felt like I was on pace to beat my old time because I was doing the wall balls in sets of 10 and they felt really good. Then about 30 wall balls in, I got a nosebleed. I'm not sure if I hit myself in the face with the ball, I don't really remember doing that, or if it was just a random nosebleed, but it threw everything off. At first I was confused as to where the blood was coming from, then it started dripping all down my shirt, all over the floor and all over the ball. I kept going because I didn't want to stop, but after about 50 wall balls I had to run and get a towel. Every 10 wall balls I had to stop and press the towel to my nose to try and stop the bleeding so I could get through another set of WB, then during the set of wall balls I was swallowing all the blood, it was gross. It got all over the ball, all over me, all over the ground, and now there is blood on the 9 foot target haha. I came off the wall balls around 11:00 and knew I wasn't going to be able to come anywhere close to what I got last time, which was all the double unders plus 3 MUs. I only got 30 double unders before time ran out. I was so frustrated because the wall balls felt really good (besides the whole swallowing blood part) but physically they felt great and I was disappointed that the nosebleed threw me off. I really want to do this again maybe in a few weeks because i know I can improve my Karen time. Stupid nosebleed.
+
AMRAP in 12:00:
150 wall balls, 20/14 to 10/9'
90 double-unders
30 muscle-ups
8:00 rest
12 sets for max total meters:
:30 row
:30 rest (stay in rower)
A. 170
+
wall balls + 30 double unders. This was an epic fail due to getting a nose bleed 30 wall balls in
+
142, 134, 133, 132, 131, 129, 128, 126, 127, 125, 125, 129
Well today did not go as I had hoped. I was looking forward to doing 13.3 again because I have been doing so many wall balls lately I knew I would be able to improve my Karen time. When I did 13.3 in March, my Karen time was like 9:40 or something and I wanted to beat that. Once I started, I felt like I was on pace to beat my old time because I was doing the wall balls in sets of 10 and they felt really good. Then about 30 wall balls in, I got a nosebleed. I'm not sure if I hit myself in the face with the ball, I don't really remember doing that, or if it was just a random nosebleed, but it threw everything off. At first I was confused as to where the blood was coming from, then it started dripping all down my shirt, all over the floor and all over the ball. I kept going because I didn't want to stop, but after about 50 wall balls I had to run and get a towel. Every 10 wall balls I had to stop and press the towel to my nose to try and stop the bleeding so I could get through another set of WB, then during the set of wall balls I was swallowing all the blood, it was gross. It got all over the ball, all over me, all over the ground, and now there is blood on the 9 foot target haha. I came off the wall balls around 11:00 and knew I wasn't going to be able to come anywhere close to what I got last time, which was all the double unders plus 3 MUs. I only got 30 double unders before time ran out. I was so frustrated because the wall balls felt really good (besides the whole swallowing blood part) but physically they felt great and I was disappointed that the nosebleed threw me off. I really want to do this again maybe in a few weeks because i know I can improve my Karen time. Stupid nosebleed.
Friday, August 23, 2013
8/22/2013
A. Close-grip bench press, build to a max
B. Weighted pull-up, build to a 3RM
+
5 rounds of:
15 hip extensions
15m L-arm Farmer's walk, 75-90
15m R-arm Farmer's walk, 75-90
:30 front leaning rest on ground
:90 rest
A. 138 (PR+8)
B. 35# (got 2 reps at 40 but failed the third)
+
complete with 88# KB
B. Weighted pull-up, build to a 3RM
+
5 rounds of:
15 hip extensions
15m L-arm Farmer's walk, 75-90
15m R-arm Farmer's walk, 75-90
:30 front leaning rest on ground
:90 rest
A. 138 (PR+8)
B. 35# (got 2 reps at 40 but failed the third)
+
complete with 88# KB
Subscribe to:
Posts (Atom)