AM
3 sets:
300m ski erg @90% aerobic
2:00 rest
400m run @90% aerobic
2:00 rest
500m row @90% aerobic
2:00 rest
PM
A. Split jerk from blocks, 10:00 tech/speed work @heavy loads
B. Power clean, 1-1-1-1 building; begin a rep every 2:00
C. Power clean, 16x1 @90% of best load in B; begin a rep every :20
+
4 sets @increasing effort:
30 double unders
15 KB swings, 53
15 burpees
30 double unders
+
10:00 airdyne easy
AM
complete
PM
A. complete
B. 155-175-185-195
C. complete @175
+
2:26
2:16
2:01
2:00
+
complete
Very solid day. AM session went really well, I enjoyed starting with the ski erg and doing the run second.
I worked up to 175 on the split jerk, focused on aggressive punch underneath/through. Jerks felt really good today, although the weight seemed heavier than normal when it was sitting on my shoulders.
Power cleans were WAY better this week. I tried to make sure I was properly warmed up for this because I didn't want to feel stiff going into heavy cleans like I did last week. Everything was much easier and form was a lot better today. I worked up to an easy 185. I asked Stephen if he thought jumping to 200 would be too much and he said it would be better to go to 195. Definitely a good decision. 195 felt good but I caught it with my feet a bit wide. The cleans at 90% were also much better than last week. Breathing was a lot better and form was good on each rep. Very happy with this!
The DU/KB/burpee piece went well, I might have started out too fast. All KB swings were unbroken, those were definitely holding me back since there's really no way to speed those up. I had control over the double under speed, burpee speed, and transitions. On the first two rounds, transitions were slower and double unders were at a relaxed pace. Third round was faster and then I went all out on the last set. I flew through the double unders, got through the KB swings, and tried to keep a quick pace on the burpees. I was on pace to shed about :10 off my previous time but I tripped up on the double unders on rep 23. EFF. So I ended up only going :01 faster than the third set. I'm not sure if the numbers are supposed to be increasing more drastically than this? I felt as though I went pretty hard on the third and fourth set. This is tough because the time is supposed to get faster but at the same time I'm also getting more fatigued. Recovery was good between sets. All double unders were unbroken except for the very last set. I was breathing pretty hard throughout, especially on the burpees, but I tried to picture the last set as if I was at the end of an open workout. I think mentally I'm getting much better at pushing myself through pain/heavy breathing.
I think overall today was really good, I felt great on everything.
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, December 18, 2014
12/16/2014
A. Hang squat snatch from just above knees, build quickly to a heavy double
B. Front rack walking lunge, 3x8-10 steps; 2:00 rest
C1. DB bench press w/ feet and knees raised, 5-5-5-5, 20x1; :60 rest
C2. Axle pendlay row, 4x2-3, 20x0; :60 rest
+
5:00 airdyne increasing effort every :60 so that last :60 is hard
+
4 sets:
:18 airdyne sprint
2:42 walk rest or airdyne very easy
+
5:00 airdyne @Z1
A. 125
B. 115-125-135
C1. 25-35-40-45
C2. 120-130-140-150(2)
+
complete
+
complete
+
complete
Blehhhh. Snatches were off today. 125 was very easy and definitely not heavy but it went downhill after that. I got 1 rep at 135 but failed the 2nd rep, I fell forward on my toes. I tried again but the same thing happened. I decided to just go to 140 because there's no reason I should be failing reps at 135. I hit the first rep at 140 but as soon as I returned it to the hang I dropped it because my grip was fatigued by this point. This was very frustrating, especially because I hit 140 for a double a few weeks ago. I don't think I warmed up enough for this. The first rep never felt hard, I just kept landing on my toes for the second rep. That was frustrating. Just an off day.
Front rack lunges are getting easier every week, 135 didn't feel hard. I should probably start heavier next week.
DB bench press wasn't as bad as I thought it would be, last time I did a DB bench cycle I really struggled. It was also cool doing bench with my feet and knees raised, that was different. Got 45 for 5 on the last set but the last rep was tough. Pendlay rows were fine, it's just hard for me to keep a good grip on the bar once the weight starts getting heavy.
Airdyne sprints were tough but I was going all out, felt a little pukey after the fourth one. Besides the snatching fails, today was good.
B. Front rack walking lunge, 3x8-10 steps; 2:00 rest
C1. DB bench press w/ feet and knees raised, 5-5-5-5, 20x1; :60 rest
C2. Axle pendlay row, 4x2-3, 20x0; :60 rest
+
5:00 airdyne increasing effort every :60 so that last :60 is hard
+
4 sets:
:18 airdyne sprint
2:42 walk rest or airdyne very easy
+
5:00 airdyne @Z1
A. 125
B. 115-125-135
C1. 25-35-40-45
C2. 120-130-140-150(2)
+
complete
+
complete
+
complete
Blehhhh. Snatches were off today. 125 was very easy and definitely not heavy but it went downhill after that. I got 1 rep at 135 but failed the 2nd rep, I fell forward on my toes. I tried again but the same thing happened. I decided to just go to 140 because there's no reason I should be failing reps at 135. I hit the first rep at 140 but as soon as I returned it to the hang I dropped it because my grip was fatigued by this point. This was very frustrating, especially because I hit 140 for a double a few weeks ago. I don't think I warmed up enough for this. The first rep never felt hard, I just kept landing on my toes for the second rep. That was frustrating. Just an off day.
Front rack lunges are getting easier every week, 135 didn't feel hard. I should probably start heavier next week.
DB bench press wasn't as bad as I thought it would be, last time I did a DB bench cycle I really struggled. It was also cool doing bench with my feet and knees raised, that was different. Got 45 for 5 on the last set but the last rep was tough. Pendlay rows were fine, it's just hard for me to keep a good grip on the bar once the weight starts getting heavy.
Airdyne sprints were tough but I was going all out, felt a little pukey after the fourth one. Besides the snatching fails, today was good.
Monday, December 15, 2014
12/15/2014
60:00 airdyne @Z1, off every 10:00 for 1 rope climb + 3 wall walks + :30 sorensen hold
complete
complete
12/14/2014
10 sets:
150m run @90% aerobic
:40 rest
+
AMRAP in 10:00
1 rope climb
Farmers walk to opposite wall, 70/hand
3 strict handstand push ups
Farmers walk back to rope
+
15 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%
complete
+
5 rounds + 1 Farmers walk
+
complete
Solid day. I really enjoy Sundays. Running felt good today, the first few sets were a little slower than usual, I think I was still getting warm but the pace was good overall.
I really enjoyed the AMRAP, rope climbs are getting much better! Strict handstand push ups are effing hard man. I was getting a bit frustrated on these. I did 2/1 the first two rounds then they were all singles. Strict HSPU are so frustrating because you have to rest until you know you can do another one. It's not like burpees or box jumps where you can just keep plugging away because you know you'll never fail a rep. On strict handstand push ups (and kipping as well) you HAVE to rest. I don't like that. But these are different and I enjoy doing new things in my training. Also, I need to be able to do these if they show up in a competition. So, keep them coming because I want to get better at these. Transitions were fast between movements and breathing was very good on this.
Airdyne was solid as usual. I am really enjoying the format of my Sunday workouts.
150m run @90% aerobic
:40 rest
+
AMRAP in 10:00
1 rope climb
Farmers walk to opposite wall, 70/hand
3 strict handstand push ups
Farmers walk back to rope
+
15 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%
complete
+
5 rounds + 1 Farmers walk
+
complete
Solid day. I really enjoy Sundays. Running felt good today, the first few sets were a little slower than usual, I think I was still getting warm but the pace was good overall.
I really enjoyed the AMRAP, rope climbs are getting much better! Strict handstand push ups are effing hard man. I was getting a bit frustrated on these. I did 2/1 the first two rounds then they were all singles. Strict HSPU are so frustrating because you have to rest until you know you can do another one. It's not like burpees or box jumps where you can just keep plugging away because you know you'll never fail a rep. On strict handstand push ups (and kipping as well) you HAVE to rest. I don't like that. But these are different and I enjoy doing new things in my training. Also, I need to be able to do these if they show up in a competition. So, keep them coming because I want to get better at these. Transitions were fast between movements and breathing was very good on this.
Airdyne was solid as usual. I am really enjoying the format of my Sunday workouts.
12/13/2014
Opex Winter Challenge
A. Establish a max load in the following complex, unlimited attempts:
12 deadlifts
9 hang power cleans
6 shoulder to overhead
B. For time:
1-2-3-4-5-6-7-8-9-10 unbroken CTB pull ups
10:00 time cap
C. For time:
40 back squats (75/45)
40 row calories
30 front squats
30 row calories
20 overhead squats
20 row calories
AM session (did this after the winter challenge)
5-7 rounds @ easy pace
:60 airdyne
20m/side 1-arm Farmers walk, 70
:60 row
3/side KB windmill
:60 FLR on ground
Opex Winter Challenge
A. 125 (started at 145 and failed with 2 STO to go)
B. 4:40
C. 11:47
AM
5 rounds complete
Fun morning in the gym. The first workout did not go as I expected. Originally I was going to go for 155 on the complex (ARE YOU INSANE) but the more I heard people talking about it, the less confident I became. I decided to start at 145. It felt horrible. I made it through the deadlifts pretty easily but the hang cleans got very rough. By the time I had to do shoulder to overhead, my grip was just so fatigued I was barely able to squeak out 4 shoulder to overhead before I had to drop the bar. Every jerk was shaky and the return to the shoulders felt like 1000 pounds. I have never felt like that on a jerk before, my arms had nothing left and they were extremely wobbly. It was the weirdest feeling, I felt like I was losing control of my arms. I had to drop the bar with two reps to go. DAMMIT. There's no way I would have been able to get it overhead 2 more times. I was pretty disappointed. I took 20 pounds off and went again. This time I made it through the whole complex but it was still pretty difficult because my grip was still very fatigued from the first attempt. Looking back, I wish I would have started at 135 and just done it once.
The CTB pull ups went better than I expected. Going into this I was pretty nervous because my grip and forearms were blown up from the complex. I knocked out sets 1-5 pretty quickly, they were all kipping CTB. I switched to butterfly for sets 6-10 because it was faster and I didn't have to hang on to the bar as long. I made sure I was resting long enough between sets so I wouldn't fail any pull ups. I probably could have gone a little faster, but not by much. It was fun doing this with Michael, we pushed each other on the rest and it was nice to do this with a buddy. I thought my time was relatively solid on this, although I think I could have smashed this if I went in completely fresh with no prior grip fatigue.
I actually really enjoyed the last workout. I took the back squats at a steady pace and tried to push it on the rows. I sped up on the front squats but my legs were burning at this point. The only hard part was the overhead squats, my lower back was really tired and the last 5 reps were pretty shaky. My breathing was great on this and I thought I kept transitions relatively short between movements. I was able to really kick it up on the last row and finish under 12:00.
Overall, this was a really fun day. I wish I had done a bit better on the complex, but that's the tough part about complexes, you really just don't know where you will end up. I'm extremely happy with how much my CTB pull ups are improving and also very pleased with my breathing. It was really awesome getting to do these workouts with Duprie, Old Man McCarty, Michael, and Brandie. It's cool getting to work out with the gang every now and then.
A. Establish a max load in the following complex, unlimited attempts:
12 deadlifts
9 hang power cleans
6 shoulder to overhead
B. For time:
1-2-3-4-5-6-7-8-9-10 unbroken CTB pull ups
10:00 time cap
C. For time:
40 back squats (75/45)
40 row calories
30 front squats
30 row calories
20 overhead squats
20 row calories
AM session (did this after the winter challenge)
5-7 rounds @ easy pace
:60 airdyne
20m/side 1-arm Farmers walk, 70
:60 row
3/side KB windmill
:60 FLR on ground
Opex Winter Challenge
A. 125 (started at 145 and failed with 2 STO to go)
B. 4:40
C. 11:47
AM
5 rounds complete
Fun morning in the gym. The first workout did not go as I expected. Originally I was going to go for 155 on the complex (ARE YOU INSANE) but the more I heard people talking about it, the less confident I became. I decided to start at 145. It felt horrible. I made it through the deadlifts pretty easily but the hang cleans got very rough. By the time I had to do shoulder to overhead, my grip was just so fatigued I was barely able to squeak out 4 shoulder to overhead before I had to drop the bar. Every jerk was shaky and the return to the shoulders felt like 1000 pounds. I have never felt like that on a jerk before, my arms had nothing left and they were extremely wobbly. It was the weirdest feeling, I felt like I was losing control of my arms. I had to drop the bar with two reps to go. DAMMIT. There's no way I would have been able to get it overhead 2 more times. I was pretty disappointed. I took 20 pounds off and went again. This time I made it through the whole complex but it was still pretty difficult because my grip was still very fatigued from the first attempt. Looking back, I wish I would have started at 135 and just done it once.
The CTB pull ups went better than I expected. Going into this I was pretty nervous because my grip and forearms were blown up from the complex. I knocked out sets 1-5 pretty quickly, they were all kipping CTB. I switched to butterfly for sets 6-10 because it was faster and I didn't have to hang on to the bar as long. I made sure I was resting long enough between sets so I wouldn't fail any pull ups. I probably could have gone a little faster, but not by much. It was fun doing this with Michael, we pushed each other on the rest and it was nice to do this with a buddy. I thought my time was relatively solid on this, although I think I could have smashed this if I went in completely fresh with no prior grip fatigue.
I actually really enjoyed the last workout. I took the back squats at a steady pace and tried to push it on the rows. I sped up on the front squats but my legs were burning at this point. The only hard part was the overhead squats, my lower back was really tired and the last 5 reps were pretty shaky. My breathing was great on this and I thought I kept transitions relatively short between movements. I was able to really kick it up on the last row and finish under 12:00.
Overall, this was a really fun day. I wish I had done a bit better on the complex, but that's the tough part about complexes, you really just don't know where you will end up. I'm extremely happy with how much my CTB pull ups are improving and also very pleased with my breathing. It was really awesome getting to do these workouts with Duprie, Old Man McCarty, Michael, and Brandie. It's cool getting to work out with the gang every now and then.
Friday, December 12, 2014
12/11/2014
A. Thruster, build to a max
B. Muscle ups, 2x max in :90, 4:30 rest
+
For 14:00
evens: 14 wall ball
odds: 7 unbroken toes-to-bar
+
3 sets:
:35 row @97%
4:25 rest
A. 165 (PR+15)
B. 11, 10
+
complete
+
176m
176
176
I was really happy hit hit a new thruster PR! I don't think I could have gone higher than 165, it was fast coming out of the hole but the press was tough. 165 is my max push press so I don't think I could have pressed 170. Very happy with this.
Muscle ups were kind of a mess today. On the first set I hit 5 in a row, then 3/2/1. I decided not to go for a max set this week because it totally wasted me last time but for some reason I was just taking a really long time between sets. MUs definitely did not feel as good as they did last week, I wasn't breathing hard but my arms were pretty tired. I was disappointed to only get 11, I got that same number last week and the time limit was :75. I had 15 extra seconds this week, I should have at least gotten 13. For the second set, I decided to try just jumping to the rings from the ground because I thought I wasted too much time stepping up on the box during the first set. It turns out jumping from the ground was a mistake and probably cost me some muscle ups. My plan going in was to just hit sets of 3 with very little rest. I got 3 right away but the rings were swinging all over the place. I got another set of 3, then 2/2. I shouldn't have gone from the ground, I'm not used to it and it ended up hurting me more than helping me. I guess it was good to at least try but I'm going to just go off the box from now on and just try to keep rest time shorter. Bleh. Disappointed with this. I would like another try next week if possible.
EMOM was much better this week, breathing felt great throughout the entire thing. This is probably because I wasn't as tired from muscle ups like last week so I didn't waste as much energy but I was still pretty happy with how I felt on this. Wall balls were very easy and toes to bar were fast.
Row sprints were good, consistent on every set, pace was 1:39 for each. Solid day.
B. Muscle ups, 2x max in :90, 4:30 rest
+
For 14:00
evens: 14 wall ball
odds: 7 unbroken toes-to-bar
+
3 sets:
:35 row @97%
4:25 rest
A. 165 (PR+15)
B. 11, 10
+
complete
+
176m
176
176
I was really happy hit hit a new thruster PR! I don't think I could have gone higher than 165, it was fast coming out of the hole but the press was tough. 165 is my max push press so I don't think I could have pressed 170. Very happy with this.
Muscle ups were kind of a mess today. On the first set I hit 5 in a row, then 3/2/1. I decided not to go for a max set this week because it totally wasted me last time but for some reason I was just taking a really long time between sets. MUs definitely did not feel as good as they did last week, I wasn't breathing hard but my arms were pretty tired. I was disappointed to only get 11, I got that same number last week and the time limit was :75. I had 15 extra seconds this week, I should have at least gotten 13. For the second set, I decided to try just jumping to the rings from the ground because I thought I wasted too much time stepping up on the box during the first set. It turns out jumping from the ground was a mistake and probably cost me some muscle ups. My plan going in was to just hit sets of 3 with very little rest. I got 3 right away but the rings were swinging all over the place. I got another set of 3, then 2/2. I shouldn't have gone from the ground, I'm not used to it and it ended up hurting me more than helping me. I guess it was good to at least try but I'm going to just go off the box from now on and just try to keep rest time shorter. Bleh. Disappointed with this. I would like another try next week if possible.
EMOM was much better this week, breathing felt great throughout the entire thing. This is probably because I wasn't as tired from muscle ups like last week so I didn't waste as much energy but I was still pretty happy with how I felt on this. Wall balls were very easy and toes to bar were fast.
Row sprints were good, consistent on every set, pace was 1:39 for each. Solid day.
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