A. On a single 10:00 clock, establish both a heavy squat snatch AND complete 7 rope climbs
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(10:00 rest)
+
Open 13.1, AMRAP 17:00:
40 burpees w/jump to 6"
30 snatches, 45
30 burpees
30 snatches, 75
20 burpees
30 snatches, 100
10 burpees
max snatches in remaining time, 120
A. complete, worked up to 125 snatch
+
162 (+5 reps from the open last year)
The rope climb/snatch workout went better than I expected. I thought the rope climbs would take me the whole ten minutes since they haven't been great lately but they actually felt really easy today. I did 2 climbs, snatched 85 pounds, 2 climbs, snatched 105, 2 climbs, snatched 115, 1 climb, snatched 120, and then had about 2 minutes left. I went for 125 and failed the first attempt, I dropped it behind me. I got it on the second attempt. Really pleased with how that went. I am a little disappointed with how I did on 13.1, it sucked just as badly as it did last year when I did it during the Open. The burpees were good but I was taking too much rest between sets of snatches at 75 pounds. Stephen said I wasted about a minute and a half resting between sets of snatches. Argggg. He said if I cut down the rest I could probably get 15+ snatches. By the time I got to the 100 pound snatches I was feeling pretty shitty. They felt heavy and I just wanted it to be over. Blah. Not my best performance.
Hold the vision, Trust the process Program design by Stephen Flamm
Sunday, February 9, 2014
Saturday, February 8, 2014
2/8/2014
A. Clean & jerk clusters, 3 x 2.2.2; :20 rest between doubles, 2:00 rest
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AMRAP in 10:00:
6 alternating pistols
5 handstand push-ups
4 deadlifts, 225
3 muscle-ups
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10 sets of:
:60 AirDyne @ best aerobic pace (fast as possible w/no leg burn, think of your best 300FY pace)
:60 rest
A. 155-165-170
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4 rounds + 4 pistols. Everything unbroken except last round of MUs was 2/1
+
complete
I might have gone a bit too heavy on the clean and jerk clusters. 170 for that many reps was tough. I also feel like my lifting hasn't been great lately. The AMRAP was SWEET. Pistols felt really good, handstand pushups were fast, deadlifts all unbroken, and all the muscle ups were unbroken until the last round, I had to break it up 2/1. All my transitions were fast and I didn't feel like I was resting a lot. I am really pleased with how that went. The airdyne stuff was good too, my breathing is getting a lot better. Great day today.
+
AMRAP in 10:00:
6 alternating pistols
5 handstand push-ups
4 deadlifts, 225
3 muscle-ups
+
10 sets of:
:60 AirDyne @ best aerobic pace (fast as possible w/no leg burn, think of your best 300FY pace)
:60 rest
A. 155-165-170
+
4 rounds + 4 pistols. Everything unbroken except last round of MUs was 2/1
+
complete
I might have gone a bit too heavy on the clean and jerk clusters. 170 for that many reps was tough. I also feel like my lifting hasn't been great lately. The AMRAP was SWEET. Pistols felt really good, handstand pushups were fast, deadlifts all unbroken, and all the muscle ups were unbroken until the last round, I had to break it up 2/1. All my transitions were fast and I didn't feel like I was resting a lot. I am really pleased with how that went. The airdyne stuff was good too, my breathing is getting a lot better. Great day today.
Thursday, February 6, 2014
2/6/2014
A. Back squat, 5 x 2-3, 20X1; 2:30 rest
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For time:
25 double-unders
25 toes-to-bar
25 double-unders
25 pull-ups
25 double-unders
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(12:00 rest)
+
For time:
20 burpees
500m row
A. 175-205-215-225-235(2)
+
3:35
+
3:00
I was happy to do back squats today, I feel like I haven't done those in a really long time. They felt pretty good, the only set that got tough was 235, I could only do it for 2 reps. The double under workout was alright, I should have done better on that. I broke up the toes to bar 10/10/5. I had to break up the pull ups more than I wanted to because I wanted to be mindful of my shoulder since it really hurt when I did butterfly pull ups on Tuesday, so I didn't do more than 8 pull ups at a time, so the pull ups took longer than usual. Transitions were pretty quick though. The burpee/row workout SUCKED. I did the burpees pretty quick, I was finished in :47. I went out way too fast on the row and my legs flamed out pretty quick. Around 250 meters I wanted to just quit. I finished right at 3:00. I am happy with how the burpees went but I should have paced the row better.
+
For time:
25 double-unders
25 toes-to-bar
25 double-unders
25 pull-ups
25 double-unders
+
(12:00 rest)
+
For time:
20 burpees
500m row
A. 175-205-215-225-235(2)
+
3:35
+
3:00
I was happy to do back squats today, I feel like I haven't done those in a really long time. They felt pretty good, the only set that got tough was 235, I could only do it for 2 reps. The double under workout was alright, I should have done better on that. I broke up the toes to bar 10/10/5. I had to break up the pull ups more than I wanted to because I wanted to be mindful of my shoulder since it really hurt when I did butterfly pull ups on Tuesday, so I didn't do more than 8 pull ups at a time, so the pull ups took longer than usual. Transitions were pretty quick though. The burpee/row workout SUCKED. I did the burpees pretty quick, I was finished in :47. I went out way too fast on the row and my legs flamed out pretty quick. Around 250 meters I wanted to just quit. I finished right at 3:00. I am happy with how the burpees went but I should have paced the row better.
Wednesday, February 5, 2014
2/5/2014
A. Power clean, build to a touch-and-go 3RM in 5:00
B. 1 push press + 3 push jerks, 2-2-2; begin every 2:00
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@ 80% effort:
600m row
15 ring dips
400m row
12 ring dips
200m row
9 ring dips
+
3 sets of:
:50 row @ max effort
5:30 rest
A. 165
B. 115-125-135
+
complete
+
252 meters
246
244
B. 1 push press + 3 push jerks, 2-2-2; begin every 2:00
+
@ 80% effort:
600m row
15 ring dips
400m row
12 ring dips
200m row
9 ring dips
+
3 sets of:
:50 row @ max effort
5:30 rest
A. 165
B. 115-125-135
+
complete
+
252 meters
246
244
Tuesday, February 4, 2014
2/4/2014
A. Thrusters, 3 x 7 @ 80; begin a set every :60
B. Squat clean clusters, 5 x 1.1; :10 rest between singles; begin a set every 2:00
+
For time:
1000m row
50 CTB pull-ups
30 thrusters, 65
A. complete, all thrusters at :15
B. 145-155-165-175-185
+
15:04
The row/CTB/thruster workout was shitty. I did the row in a little over 4 minutes. I was planning on doing the CTB pull ups butterfly in sets of 10 but on the 12th rep I could feel something pulling in my shoulder. Every time I pulled myself back up to the bar, my shoulder had a painful pulling feeling. I have never felt that before during butterfly pull ups. It worried me a little so I switched over to kipping which took twice as long. The pull ups were definitely the longest part of the workout. I broke up the thrusters 8/7/5/5/5. Overall this workout did not go the way I wanted. The pain in my shoulder definitely threw things off and slowed it down. I was also taking too much rest between sets of thrusters. Frustrating.
B. Squat clean clusters, 5 x 1.1; :10 rest between singles; begin a set every 2:00
+
For time:
1000m row
50 CTB pull-ups
30 thrusters, 65
A. complete, all thrusters at :15
B. 145-155-165-175-185
+
15:04
The row/CTB/thruster workout was shitty. I did the row in a little over 4 minutes. I was planning on doing the CTB pull ups butterfly in sets of 10 but on the 12th rep I could feel something pulling in my shoulder. Every time I pulled myself back up to the bar, my shoulder had a painful pulling feeling. I have never felt that before during butterfly pull ups. It worried me a little so I switched over to kipping which took twice as long. The pull ups were definitely the longest part of the workout. I broke up the thrusters 8/7/5/5/5. Overall this workout did not go the way I wanted. The pain in my shoulder definitely threw things off and slowed it down. I was also taking too much rest between sets of thrusters. Frustrating.
Wednesday, January 29, 2014
1/29/2014
A. Thrusters, 6 x 7 @ 75; begin a set every :60
B. 1 squat clean + 1 front squat, 1-1-1-1-1-1 emphasize speed over load; begin a set every 2:00
+
AMRAP in 10:00:
100 double-unders
50 wall balls, 20 to 9'
max muscle-ups in remaining time
A. complete. All thrusters between :12-:14
B. 135-145-155-165-175-185
+
11 muscle ups
Good training day. Thrusters felt fast and easy. Squat clean/front squats were good, I failed one attempt at 175 which was weird. I didn't catch it right and fell forward but got it on the second try. 185 actually felt the best, technique-wise, out of all the reps. The wall ball/muscle up workout went well. I was able to do 80 double unders unbroken and then had to take a small break before I finished the rest because my shoulders were getting smoked. I did the wall ball in sets of 10 for the first 4 sets and then 5/5 for the last set. Those definitely made my shoulders/arms nice and tired for the muscle ups. I finished the wall ball at exactly 5:00. My goal was to get at least 10 muscle ups. I knew I wouldn't be able to get a ton because I'm still working on being able to do them with fatigued shoulders/grip. I was able to do them in sets of 2 until the 9th rep, then the rest were singles. Overall I am really happy with how this went, my breathing was good and I never felt like I was dying. I definitely need to work on smaller breaks between sets of muscle ups.
B. 1 squat clean + 1 front squat, 1-1-1-1-1-1 emphasize speed over load; begin a set every 2:00
+
AMRAP in 10:00:
100 double-unders
50 wall balls, 20 to 9'
max muscle-ups in remaining time
A. complete. All thrusters between :12-:14
B. 135-145-155-165-175-185
+
11 muscle ups
Good training day. Thrusters felt fast and easy. Squat clean/front squats were good, I failed one attempt at 175 which was weird. I didn't catch it right and fell forward but got it on the second try. 185 actually felt the best, technique-wise, out of all the reps. The wall ball/muscle up workout went well. I was able to do 80 double unders unbroken and then had to take a small break before I finished the rest because my shoulders were getting smoked. I did the wall ball in sets of 10 for the first 4 sets and then 5/5 for the last set. Those definitely made my shoulders/arms nice and tired for the muscle ups. I finished the wall ball at exactly 5:00. My goal was to get at least 10 muscle ups. I knew I wouldn't be able to get a ton because I'm still working on being able to do them with fatigued shoulders/grip. I was able to do them in sets of 2 until the 9th rep, then the rest were singles. Overall I am really happy with how this went, my breathing was good and I never felt like I was dying. I definitely need to work on smaller breaks between sets of muscle ups.
Monday, January 27, 2014
1/26/2014
On a single 10:00 clock, establish both a max thruster from the ground AND complete 200 double-unders
+
(10:00 rest)
+
AMRAP in 10:00:
10 thrusters, 75
10 toes-to-bars
10 thrusters, 85
10 toes-to-bars
10 thrusters, 95
10 toes-to-bars
10 thrusters, 105
10 toes-to-bars
max thrusters @ 115 in remaining time
155 (PR)
+
complete, 5 thrusters @115
+
(10:00 rest)
+
AMRAP in 10:00:
10 thrusters, 75
10 toes-to-bars
10 thrusters, 85
10 toes-to-bars
10 thrusters, 95
10 toes-to-bars
10 thrusters, 105
10 toes-to-bars
max thrusters @ 115 in remaining time
155 (PR)
+
complete, 5 thrusters @115
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