60:00 airdyne @Z1, off every 12:00 for 1 rope climb + 3 wall walks + :30/side plank
complete
Hold the vision, Trust the process Program design by Stephen Flamm
Monday, December 8, 2014
Sunday, December 7, 2014
12/7/2014
15 sets:
:30 airdynde @90% aerobic
:30 airdyne @50%
+
AMRAP in 10:00
3 strict handstand push ups
3 bar muscle ups
50m Farmers walk, 70/hand
+
8 sets:
200m run @90% aerobic
:60 rest
complete
+
4 rounds + 2 HSPU
+
complete
I wasn't sure how the strict HSPU were going to go, I have never done those before. They actually weren't too bad at first, but after two rounds they got pretty tough. The first round was unbroken, then 2/1, then all singles after that. I definitely need to keep practicing these. Bar muscle ups were all unbroken until the fourth round. These felt really tough today, my hands kept slipping off the bar and I couldn't get a solid grip. I kept catching myself really low and had to press out at the top more than usual, not sure what was going on.
200 meters seemed a lot farther than 150 today, but breathing was good throughout all 8 sets.
:30 airdynde @90% aerobic
:30 airdyne @50%
+
AMRAP in 10:00
3 strict handstand push ups
3 bar muscle ups
50m Farmers walk, 70/hand
+
8 sets:
200m run @90% aerobic
:60 rest
complete
+
4 rounds + 2 HSPU
+
complete
I wasn't sure how the strict HSPU were going to go, I have never done those before. They actually weren't too bad at first, but after two rounds they got pretty tough. The first round was unbroken, then 2/1, then all singles after that. I definitely need to keep practicing these. Bar muscle ups were all unbroken until the fourth round. These felt really tough today, my hands kept slipping off the bar and I couldn't get a solid grip. I kept catching myself really low and had to press out at the top more than usual, not sure what was going on.
200 meters seemed a lot farther than 150 today, but breathing was good throughout all 8 sets.
Saturday, December 6, 2014
12/6/2014
AM
5-7 rounds @ easy pace
:60 airdyne
20m/side 1-arm farmers walk, 70
:60 row
3/side KB windmill
:60 FLR on ground
PM
A. 1 squat snatch + 1 overhead squat, build to a tough set
B1. Weighted dip, 2x3-5, 20x1; :90 rest
B2. Weighted pronated pull up, 2x3-5, 21x0; :90 rest
+
8:00 @80%
8 CTB pull ups
8 deadlifts @155
8 bar facing burpees
+
4:00 rest
+
8:00 @80%
:20 L-sit accumulation
16 alternating box step up/step down @20
12 airdyne cal
+
Not for time:
400m sled drag, moderate load allowing for minimal rest
AM
5 rounds complete
PM
A. 155, then hit 165 for a snatch PR
B1. 10-15
B2. 20-25
+
complete
+
complete
+
complete with 90# on sled
Really excellent day! Snatches felt great today. I started at 125 and added 10 each time. Every rep felt exactly the same, a patient pull off the ground and fast under the bar. I was keeping the weight back on my heels and didn't fail any reps. The overhead squats were also much better than last week. This was the best my snatching has been in quite awhile. Stephen told me to just go for a 165 PR. I failed it twice, I wasn't getting aggressive punching my arms back in the bottom of the squat so I was falling forward. I went for it one more time and got it! It felt great, it was very easy to stand it up. I think I could definitely hit 170 in the next month or two. Very excited about this PR, especially since I have been trying hit 165 for the past three months. Progress!
I probably should have gone heavier on both the dips and weighted pull ups, haven't done those in quite awhile so I wasn't really sure where to start.
The two 8:00 pieces went well, CTB pull ups are getting very easy and fast. My cycle time on those is getting much quicker. I broke the deadlifts up 4/4, I'm not sure why. Looking back, I didn't need to do that. L-sits were done in sets of :10.
Sled drag was tough but not nearly as terrible as last week.
5-7 rounds @ easy pace
:60 airdyne
20m/side 1-arm farmers walk, 70
:60 row
3/side KB windmill
:60 FLR on ground
PM
A. 1 squat snatch + 1 overhead squat, build to a tough set
B1. Weighted dip, 2x3-5, 20x1; :90 rest
B2. Weighted pronated pull up, 2x3-5, 21x0; :90 rest
+
8:00 @80%
8 CTB pull ups
8 deadlifts @155
8 bar facing burpees
+
4:00 rest
+
8:00 @80%
:20 L-sit accumulation
16 alternating box step up/step down @20
12 airdyne cal
+
Not for time:
400m sled drag, moderate load allowing for minimal rest
AM
5 rounds complete
PM
A. 155, then hit 165 for a snatch PR
B1. 10-15
B2. 20-25
+
complete
+
complete
+
complete with 90# on sled
Really excellent day! Snatches felt great today. I started at 125 and added 10 each time. Every rep felt exactly the same, a patient pull off the ground and fast under the bar. I was keeping the weight back on my heels and didn't fail any reps. The overhead squats were also much better than last week. This was the best my snatching has been in quite awhile. Stephen told me to just go for a 165 PR. I failed it twice, I wasn't getting aggressive punching my arms back in the bottom of the squat so I was falling forward. I went for it one more time and got it! It felt great, it was very easy to stand it up. I think I could definitely hit 170 in the next month or two. Very excited about this PR, especially since I have been trying hit 165 for the past three months. Progress!
I probably should have gone heavier on both the dips and weighted pull ups, haven't done those in quite awhile so I wasn't really sure where to start.
The two 8:00 pieces went well, CTB pull ups are getting very easy and fast. My cycle time on those is getting much quicker. I broke the deadlifts up 4/4, I'm not sure why. Looking back, I didn't need to do that. L-sits were done in sets of :10.
Sled drag was tough but not nearly as terrible as last week.
Friday, December 5, 2014
12/4/2014
A. Thrusters, 3-3-2-2; 2:00 rest
B. Muscle ups, 2x max in :75; 3:45 rest
+
For 12:00
evens: 15 wall ball
odds: 8 toes-to-bar
+
3 sets:
:30 row @97%
4:00 rest
A. 125-135-140-145
B. 11, 9
hit a PR of 8 in a row on the first set, that was neat
+
complete
+
151m
151m
150m
WHAT A DAY.
Thrusters were very easy, I should have gone heavier. I definitely could have hit 150 for 2. I was pausing slightly on the shoulders after the first rep for one second, I would like to move away from doing that just so the reps are more fluid but Stephen said it's okay for now if it's going to help me get heavier weight. I'll test it out next time and see if I can do it without pausing. Really happy with this though because I'm pretty sure my 1RM thruster is 150.
Muscle ups were great today. I started the first set and hit 8 in a row, that's a PR. YAY. They felt really good too, I might have been able to squeeze out one more but I didn't want to totally wreck myself for the rest of the time. I came off the rings and I was pretty winded. I hit 2 more then a single before time ran out. The second set wasn't as good, the first five felt really easy but then my forearms started blowing up a bit, plus I was still sort of winded from the first set. I hit 5, then 2, then 2. I'm not sure why muscle ups make me breathe so hard, after the first set I felt like I had just sprinted 100 meters. I think I just need to try and relax while I'm doing them and focus on my breathing more. I'm really happy with the PR. Progress!
The EMOM is basically when the training session started going downhill. I was so winded throughout the entire thing. All the wall balls were UB and so were TTB. It was completely opposite from last week, the wall balls were tough but the TTB were easy and fast. I don't think I should have been breathing that hard during this EMOM. I might have still been tired from the MUs? Not sure. Did not have a lot of energy for this.
The row sprints were pretty terrible and at this point I was really drained. I am not sure why I was so low on energy all of a sudden because at the beginning of the training session I felt great. I'm happy all my sprints were consistent. The day ended a bit rough but overall very happy.
B. Muscle ups, 2x max in :75; 3:45 rest
+
For 12:00
evens: 15 wall ball
odds: 8 toes-to-bar
+
3 sets:
:30 row @97%
4:00 rest
A. 125-135-140-145
B. 11, 9
hit a PR of 8 in a row on the first set, that was neat
+
complete
+
151m
151m
150m
WHAT A DAY.
Thrusters were very easy, I should have gone heavier. I definitely could have hit 150 for 2. I was pausing slightly on the shoulders after the first rep for one second, I would like to move away from doing that just so the reps are more fluid but Stephen said it's okay for now if it's going to help me get heavier weight. I'll test it out next time and see if I can do it without pausing. Really happy with this though because I'm pretty sure my 1RM thruster is 150.
Muscle ups were great today. I started the first set and hit 8 in a row, that's a PR. YAY. They felt really good too, I might have been able to squeeze out one more but I didn't want to totally wreck myself for the rest of the time. I came off the rings and I was pretty winded. I hit 2 more then a single before time ran out. The second set wasn't as good, the first five felt really easy but then my forearms started blowing up a bit, plus I was still sort of winded from the first set. I hit 5, then 2, then 2. I'm not sure why muscle ups make me breathe so hard, after the first set I felt like I had just sprinted 100 meters. I think I just need to try and relax while I'm doing them and focus on my breathing more. I'm really happy with the PR. Progress!
The EMOM is basically when the training session started going downhill. I was so winded throughout the entire thing. All the wall balls were UB and so were TTB. It was completely opposite from last week, the wall balls were tough but the TTB were easy and fast. I don't think I should have been breathing that hard during this EMOM. I might have still been tired from the MUs? Not sure. Did not have a lot of energy for this.
The row sprints were pretty terrible and at this point I was really drained. I am not sure why I was so low on energy all of a sudden because at the beginning of the training session I felt great. I'm happy all my sprints were consistent. The day ended a bit rough but overall very happy.
12/3/2014
AM
3 sets:
400m run @90% aerobic
2:00 rest
500m row @90% aerobic
2:00 rest
300m ski erg @90% aerobic
2:00 rest
PM
A. Split jerk from blocks, 10:00 tech/speed work, you pick the weights
B. Power clean, build very quickly to a heavy single for the day
+
AMRAP in 3:00
Power cleans, 90% of B
+
5 sets @ increasing effort
35 double unders
10 KB swings, 53
10 burpees
:90 rest
+
10:00 airdyne @85%-high effort w/no burn
AM
complete
PM
A. complete
B. 195
+
12 @175
+
1:42
1:32
1:25
1:20
1:15
+
complete
AM session went much better than last week, I changed up what I ate for dinner the night before and felt much lighter going into the AM session. I'm really happy with how much my running is improving, my pace is getting quicker but I'm still able to maintain my breathing at 90%. Recovery between movements was overall a lot better than last week.
Split jerk tech work was solid, I never went above 145. When I worked with Chelsea a few weeks ago, she told me I do this weird thing before I jerk where I lock and unlock my knees a bunch, so I worked on not doing that. I also worked on dropping lower underneath the bar.
Power cleans felt real heavy today. REALLLLLL HEAVY. I worked up to 195 but caught it pretty low so I called it there. I was really disappointed with the 3:00 AMRAP, I only got 12 cleans @ 175. What the heck. Usually 175 is not heavy for me at all, I'm not sure what was going on but I definitely should have gotten more than 12 cleans in 3 minutes. My muscle were never fatigued but I was breathing really had on this just like I was last week.
The 5 sets at increasing effort went well, although I'm not sure if my fifth time should be a lot faster than my first time? There's only a :27 difference between the first set and last set so I'm not sure if maybe I went either too fast on the first set or didn't pick up the pace enough on the last set. Double unders were all unbroken.
Airdyne was good, breathing on this is definitely improving.
3 sets:
400m run @90% aerobic
2:00 rest
500m row @90% aerobic
2:00 rest
300m ski erg @90% aerobic
2:00 rest
PM
A. Split jerk from blocks, 10:00 tech/speed work, you pick the weights
B. Power clean, build very quickly to a heavy single for the day
+
AMRAP in 3:00
Power cleans, 90% of B
+
5 sets @ increasing effort
35 double unders
10 KB swings, 53
10 burpees
:90 rest
+
10:00 airdyne @85%-high effort w/no burn
AM
complete
PM
A. complete
B. 195
+
12 @175
+
1:42
1:32
1:25
1:20
1:15
+
complete
AM session went much better than last week, I changed up what I ate for dinner the night before and felt much lighter going into the AM session. I'm really happy with how much my running is improving, my pace is getting quicker but I'm still able to maintain my breathing at 90%. Recovery between movements was overall a lot better than last week.
Split jerk tech work was solid, I never went above 145. When I worked with Chelsea a few weeks ago, she told me I do this weird thing before I jerk where I lock and unlock my knees a bunch, so I worked on not doing that. I also worked on dropping lower underneath the bar.
Power cleans felt real heavy today. REALLLLLL HEAVY. I worked up to 195 but caught it pretty low so I called it there. I was really disappointed with the 3:00 AMRAP, I only got 12 cleans @ 175. What the heck. Usually 175 is not heavy for me at all, I'm not sure what was going on but I definitely should have gotten more than 12 cleans in 3 minutes. My muscle were never fatigued but I was breathing really had on this just like I was last week.
The 5 sets at increasing effort went well, although I'm not sure if my fifth time should be a lot faster than my first time? There's only a :27 difference between the first set and last set so I'm not sure if maybe I went either too fast on the first set or didn't pick up the pace enough on the last set. Double unders were all unbroken.
Airdyne was good, breathing on this is definitely improving.
Thursday, December 4, 2014
12/2/2014
A. Squat snatch from high hang, build quickly to a heavy single
B. Front rack walking lunges, 3x12-16 steps, heavy; 2:00 rest
C1. Close-grip bench press, 2-2-1-1, 20x1; 60 rest
C2. Axle pendlay row, 4x4-5, 20x1; 60 rest
+
5:00 airdyne, increasing effort every :60 so that last :60 is hard
+
8 sets:
:12 airdyne sprint
1:18 easy
+
5:00 airdyne
A. 150
B. 105-115(12)-115
C1. 125-135-140-145 (F)
C2. 120-125-130(4)-130
+
complete
+
complete
+
complete
Snatches started off a little rough but got better as the weight got heavier. I kept falling forward on my toes for the first few reps, but that stopped once I hit 135. I think the heavy weight was forcing me to go back on my heels. I went up to 145 and failed, my set up was sloppy and rushed. I rested a few minutes and hit it easily on the second try. I went up to 150 and failed because I fell too far forward. I got it on the second try pretty easily but I took a few steps forward while standing up with it so I called it there. I think I could have hit 155 if I didn't waste the energy on the two reps I failed, but I'm happy with 150 because it's only 5 pounds under my current 1RM hang snatch.
Front rack walking lunge was extremely easy at 105, so I added 10 pounds and assumed I would be able to add weight again for the third set. Nope. 115 was a lot harder and I had to stop at 12 steps. That was a bit disappointing. I should have stretched a bit more before this because my quads were extremely sore after the first set.
Bench press was a mess today. I was pretty confident while warming up I was going to hit 150, which would be a PR. I hit 135 for an easy two, jumped up to 145 and failed. I dropped back down to 140 but it was a struggle to get up. I went back up to 145 just to try and failed again. Bench press is really frustrating. 135 felt so easy for a double and 145 was impossible for a single. What the heck. Hopefully next week will be better. I think I overestimated the axle pendlay row a bit, the first set felt extremely heavy and I could barely grip the bar. This whole section of training was pretty disappointing.
The airdyne work felt really good, breathing is definitely getting better. Huzzah!
B. Front rack walking lunges, 3x12-16 steps, heavy; 2:00 rest
C1. Close-grip bench press, 2-2-1-1, 20x1; 60 rest
C2. Axle pendlay row, 4x4-5, 20x1; 60 rest
+
5:00 airdyne, increasing effort every :60 so that last :60 is hard
+
8 sets:
:12 airdyne sprint
1:18 easy
+
5:00 airdyne
A. 150
B. 105-115(12)-115
C1. 125-135-140-145 (F)
C2. 120-125-130(4)-130
+
complete
+
complete
+
complete
Snatches started off a little rough but got better as the weight got heavier. I kept falling forward on my toes for the first few reps, but that stopped once I hit 135. I think the heavy weight was forcing me to go back on my heels. I went up to 145 and failed, my set up was sloppy and rushed. I rested a few minutes and hit it easily on the second try. I went up to 150 and failed because I fell too far forward. I got it on the second try pretty easily but I took a few steps forward while standing up with it so I called it there. I think I could have hit 155 if I didn't waste the energy on the two reps I failed, but I'm happy with 150 because it's only 5 pounds under my current 1RM hang snatch.
Front rack walking lunge was extremely easy at 105, so I added 10 pounds and assumed I would be able to add weight again for the third set. Nope. 115 was a lot harder and I had to stop at 12 steps. That was a bit disappointing. I should have stretched a bit more before this because my quads were extremely sore after the first set.
Bench press was a mess today. I was pretty confident while warming up I was going to hit 150, which would be a PR. I hit 135 for an easy two, jumped up to 145 and failed. I dropped back down to 140 but it was a struggle to get up. I went back up to 145 just to try and failed again. Bench press is really frustrating. 135 felt so easy for a double and 145 was impossible for a single. What the heck. Hopefully next week will be better. I think I overestimated the axle pendlay row a bit, the first set felt extremely heavy and I could barely grip the bar. This whole section of training was pretty disappointing.
The airdyne work felt really good, breathing is definitely getting better. Huzzah!
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