60:00 airdyne @Z1, off every 10:00 for 3 dead hang to inverted + :30/side star plank
complete
Hold the vision, Trust the process Program design by Stephen Flamm
Monday, January 12, 2015
Sunday, January 11, 2015
1/11/2015
3 sets @ easy pace:
:60 freestanding handstand hold attempts
:60 rest
250m row
:60 row
+
For time:
750m row @85%
2:00 rest
3 rounds of:
6 strict handstand push ups
12 strict pull ups
2:00 rest
750m row @85%
+
10 sets:
:60 airdyne @90% aerobic
:60 airdyne @50%
complete
+
3:11/2:07.8
+
8:41
+
3:15/2:10.3
+
complete
Handstand holds are definitely getting better, I did the first two sets against the wall and the third set out in the middle of the floor. I noticed it's getting easier to do the hold without the wall, these are definitely improving.
The row/hspu piece was tough but I really don't think I could have gone much faster. I wasn't breathing hard at all during the three rounds, I just had to rest until I knew I could get another rep. Strict handstand push ups are getting easier but I still have to do them in sets of 3. Strict pull ups got pretty tough on the second and third round, I was basically trying to do sets of 3-4 with minimal rest between sets.
It was a fun morning in the gym, we listened to jazz and I got to watch my buddy George snatch 275 so that was pretty cool. I'm excited for Keith to start lifting at CSC on Sundays!
:60 freestanding handstand hold attempts
:60 rest
250m row
:60 row
+
For time:
750m row @85%
2:00 rest
3 rounds of:
6 strict handstand push ups
12 strict pull ups
2:00 rest
750m row @85%
+
10 sets:
:60 airdyne @90% aerobic
:60 airdyne @50%
complete
+
3:11/2:07.8
+
8:41
+
3:15/2:10.3
+
complete
Handstand holds are definitely getting better, I did the first two sets against the wall and the third set out in the middle of the floor. I noticed it's getting easier to do the hold without the wall, these are definitely improving.
The row/hspu piece was tough but I really don't think I could have gone much faster. I wasn't breathing hard at all during the three rounds, I just had to rest until I knew I could get another rep. Strict handstand push ups are getting easier but I still have to do them in sets of 3. Strict pull ups got pretty tough on the second and third round, I was basically trying to do sets of 3-4 with minimal rest between sets.
It was a fun morning in the gym, we listened to jazz and I got to watch my buddy George snatch 275 so that was pretty cool. I'm excited for Keith to start lifting at CSC on Sundays!
Saturday, January 10, 2015
1/10/2015
AM
5-7 rounds @easy pace
:60 airdyne
20m/side 1-arm farmers walk, 70
:60 row
2/side turkish get-up
:60 FLR on ground
PM
A. Squat snatch, build to a tough single
B. Weighted ring dip, build to a tough single
+
For time (GRID score 3):
4 rope climbs
+
8:00 @80% of (3 bar muscle ups + 6 deadlifts @155 + 9 bar facing burpees + 12 wall balls @14 to 10)
4:00 rest
8:00 @80% of (250m row + 20 box step up/step downs @20)
+
Not for time:
200m indoor sled drag, moderate from the waist, play w/all directions- forward, backward, sideways
AM
5 rounds complete
35# KB for TGU
PM
A. 145 (155 Fx4)
B. 205 (PR+2) (147 BW + 58)
+
1:13
+
complete
+
complete
+
complete w/115# on sled
I think today was the best training day I have had in the past few weeks. I felt great throughout the entire day, my muscles weren't fatigued and I had a lot of energy.
I was getting a bit frustrated on the snatches, every rep was fast and easy up through 145. I got under 155 four times but fell forward on every rep, that was annoying. The weight never felt heavy, every pull was very easy. If I would have been able to hit 155 I think I would have been able to maybe hit 160 because I was feeling really good, I just kept tipping forward in the bottom. Oh well. I guess it's a good sign that the weight is feeling lighter, now I just need to keep my technique consistent.
I was very happy about the weighted ring dip PR. I weighed myself before I started and I'm currently at 147 pounds. The last time I hit a weighted ring dip PR I was at 153 pounds. I did one rep with a 53 pound KB and it wasn't that hard so I added 5 pounds and hit a 2 pound PR. 58 pounds was definitely tough, I got a little light headed coming up out of the dip.
The rope climbs went way better than I thought they would! I thought it would take me almost the whole 2:00 to complete all four rope climbs but they felt really good today, I was taking very little rest between climbs and each climb was pretty fast. I need to work on a faster descent technique, that was my limiting factor today.
The 8:00 pieces both went really well. Bar muscle ups were all unbroken and fast. Deadlifts and wall ball were also unbroken. Breathing was really good throughout both pieces.
I probably should have gone a bit heavier on the sled drag, last time I did 115 and it was extremely tough but that was the day I had been traveling in the car all morning and had no energy, so 115 was a lot easier today.
Today was an excellent training day, I felt really good and there was a fun energy in the gym. It's nice having all my pals back in town.
5-7 rounds @easy pace
:60 airdyne
20m/side 1-arm farmers walk, 70
:60 row
2/side turkish get-up
:60 FLR on ground
PM
A. Squat snatch, build to a tough single
B. Weighted ring dip, build to a tough single
+
For time (GRID score 3):
4 rope climbs
+
8:00 @80% of (3 bar muscle ups + 6 deadlifts @155 + 9 bar facing burpees + 12 wall balls @14 to 10)
4:00 rest
8:00 @80% of (250m row + 20 box step up/step downs @20)
+
Not for time:
200m indoor sled drag, moderate from the waist, play w/all directions- forward, backward, sideways
AM
5 rounds complete
35# KB for TGU
PM
A. 145 (155 Fx4)
B. 205 (PR+2) (147 BW + 58)
+
1:13
+
complete
+
complete
+
complete w/115# on sled
I think today was the best training day I have had in the past few weeks. I felt great throughout the entire day, my muscles weren't fatigued and I had a lot of energy.
I was getting a bit frustrated on the snatches, every rep was fast and easy up through 145. I got under 155 four times but fell forward on every rep, that was annoying. The weight never felt heavy, every pull was very easy. If I would have been able to hit 155 I think I would have been able to maybe hit 160 because I was feeling really good, I just kept tipping forward in the bottom. Oh well. I guess it's a good sign that the weight is feeling lighter, now I just need to keep my technique consistent.
I was very happy about the weighted ring dip PR. I weighed myself before I started and I'm currently at 147 pounds. The last time I hit a weighted ring dip PR I was at 153 pounds. I did one rep with a 53 pound KB and it wasn't that hard so I added 5 pounds and hit a 2 pound PR. 58 pounds was definitely tough, I got a little light headed coming up out of the dip.
The rope climbs went way better than I thought they would! I thought it would take me almost the whole 2:00 to complete all four rope climbs but they felt really good today, I was taking very little rest between climbs and each climb was pretty fast. I need to work on a faster descent technique, that was my limiting factor today.
The 8:00 pieces both went really well. Bar muscle ups were all unbroken and fast. Deadlifts and wall ball were also unbroken. Breathing was really good throughout both pieces.
I probably should have gone a bit heavier on the sled drag, last time I did 115 and it was extremely tough but that was the day I had been traveling in the car all morning and had no energy, so 115 was a lot easier today.
Today was an excellent training day, I felt really good and there was a fun energy in the gym. It's nice having all my pals back in town.
Friday, January 9, 2015
1/8/2015
A. I clean thruster + 3-5 front squats, 3x1 tough; 2:00 rest
+
For 15:00
1st min- 2 squat cleans, 145
2nd min- 2-3 muscle ups
3rd min- 10 toes to bar
+
3 sets:
:45 row @97%
5:15 rest
A. 135-145-155
+
complete
3 MUs each time
+
227m/1:39.1
226m/1:39.5
225m/1:40.0
Really solid day. Thrusters felt a bit heavy today, the press out at the top of the thruster at 155 was tough. It felt good to do some front squats, I haven't done those in awhile.
The EMOM was awesome! Squat cleans were very easy. Muscle ups felt GREAT today, nice and fast, 3 unbroken each time. Toes to bar were unbroken each time except for the last set, I broke it up 7/3 because I could tell I was going to rip if I didn't let go of the bar.
Row sprints hurt but I'm glad I was able to stay relatively consistent. I lost it on the last 10 seconds of the third set but my goal was to hold just under 1:40 for all of them.
+
For 15:00
1st min- 2 squat cleans, 145
2nd min- 2-3 muscle ups
3rd min- 10 toes to bar
+
3 sets:
:45 row @97%
5:15 rest
A. 135-145-155
+
complete
3 MUs each time
+
227m/1:39.1
226m/1:39.5
225m/1:40.0
Really solid day. Thrusters felt a bit heavy today, the press out at the top of the thruster at 155 was tough. It felt good to do some front squats, I haven't done those in awhile.
The EMOM was awesome! Squat cleans were very easy. Muscle ups felt GREAT today, nice and fast, 3 unbroken each time. Toes to bar were unbroken each time except for the last set, I broke it up 7/3 because I could tell I was going to rip if I didn't let go of the bar.
Row sprints hurt but I'm glad I was able to stay relatively consistent. I lost it on the last 10 seconds of the third set but my goal was to hold just under 1:40 for all of them.
Thursday, January 8, 2015
1/7/2014
AM
3 sets:
300m ski erg @90% aerobic
:60 rest
20 airdyne calories @90% aerobic
:60 rest
500m row @90% aerobic
:60 rest
20 airdyne calories @90% aerobic
:60 rest
PM
A. Clean and jerk (GRID score 4) build to a 2RM within a :20 window starting from a prone position
+
For time (GRID score 5):
15 ground to overhead, 95
10 burpees over the bar
15 ground to overhead
+
10:00 airdyne very easy
AM
complete
PM
A. 180
+
3:23
+
complete
Felt really good during the AM session. Breathing was a little rough during the first set but it got better for sets 2&3.
I am really happy with my clean and jerk score. I was going to try and go for at least 175 so I was glad to hit 180. I had to start on the ground basically at the bottom of a burpee, that definitely made things interesting. It wasted about 2-3 seconds because I had to pop up off the floor, then take just enough time to make sure I was properly set up before I did the first rep. If I didn't have to start on the ground I probably could have gotten 185 for two.
The GTO/burpee workout hurt real bad. Before the workout, I decided I was going to do sets of 3-5. I was able to do that for the first 15 GTO but the second 15 sets were two in a row then all singles. I actually think the singles were faster and I probably should have started doing that during the first half. I really don't think I could make up more than a few seconds on this if I were to do it again, so I'm happy with this. Thanks Heather for pushing me through those last reps. Two more Grid scores in the books!
3 sets:
300m ski erg @90% aerobic
:60 rest
20 airdyne calories @90% aerobic
:60 rest
500m row @90% aerobic
:60 rest
20 airdyne calories @90% aerobic
:60 rest
PM
A. Clean and jerk (GRID score 4) build to a 2RM within a :20 window starting from a prone position
+
For time (GRID score 5):
15 ground to overhead, 95
10 burpees over the bar
15 ground to overhead
+
10:00 airdyne very easy
AM
complete
PM
A. 180
+
3:23
+
complete
Felt really good during the AM session. Breathing was a little rough during the first set but it got better for sets 2&3.
I am really happy with my clean and jerk score. I was going to try and go for at least 175 so I was glad to hit 180. I had to start on the ground basically at the bottom of a burpee, that definitely made things interesting. It wasted about 2-3 seconds because I had to pop up off the floor, then take just enough time to make sure I was properly set up before I did the first rep. If I didn't have to start on the ground I probably could have gotten 185 for two.
The GTO/burpee workout hurt real bad. Before the workout, I decided I was going to do sets of 3-5. I was able to do that for the first 15 GTO but the second 15 sets were two in a row then all singles. I actually think the singles were faster and I probably should have started doing that during the first half. I really don't think I could make up more than a few seconds on this if I were to do it again, so I'm happy with this. Thanks Heather for pushing me through those last reps. Two more Grid scores in the books!
1/6/2015
A. Hang squat snatch, 3x max in :60 @125; rest as needed
B. Front rack alternating reverse lunges, 2x16-20; 2:00 rest
C1. DB bench press (back to feet planted) build to a 5RM in 3 sets, 20x1; :60 rest
C2. Pendlay row, 3x4-6, 20x0; :60 rest
+
5:00 airdyne increasing effort every :60 so that last :60 is hard
+
4 sets:
:30 airdyne @97%
4:00 walk rest or airdyne very easy
+
5:00 airdyne @Z1
A. 4-4-4
B. 105-115 (18)
C1. 30-40-50(3)-45
C2. 115-125-135
+
complete
+
complete
+
complete
Hang snatches were really solid today. I decided to do all singles instead of trying to string any reps together because returning it to the hang takes a lot of energy for me and I decided it might be better do just do singles. The weight felt light every time, this was actually more aerobic for me than anything else. I was breathing a bit hard after the third set, not sure if this is a bad sign orrrrrr....errrrr. It's probably because I was dropping the bar after each rep. I got 4 each time, on the third set I tried to push myself before I was ready just to see what would happen so I went for a 5th but failed it. Overall these felt really good today.
The reverse lunges were very hard on my lungs as well. They didn't really bother my legs, I was just breathing really hard through both sets. I dropped the bar on the 18th rep of 115, I'm not sure why I did that. I was being a little bitch, that's why. I definitely could have done TWO more reps. Come on man.
DB bench press felt very easy on 30, 40, and 45. I went from 40 to 50 but failed after the third rep. Not sure why, I got it last week but was struggling with that weight today. I went back down to 45 and got an easy 5 reps. I was also getting really distracted by the conversation around me while I was doing the set at 50 and I need to not let that affect me. If someone pulls my focus away during DB bench then I immediately lose it. If I have this again next week I'm going to try and drag my bench into a corner or something. It's my own fault, I need to learn to tune people out when I'm lifting. Pendlay rows felt good.
Airdyne sprints hurt real bad today, after the second one I was already feeling really lactic in my legs. This was the first time that has happened, usually it doesn't happen until after the 4th or 5th set. I'm not sure why I was breathing so hard on everything today, but I still count today as a good session. Snatches were great and DB bench is definitely getting easier.
B. Front rack alternating reverse lunges, 2x16-20; 2:00 rest
C1. DB bench press (back to feet planted) build to a 5RM in 3 sets, 20x1; :60 rest
C2. Pendlay row, 3x4-6, 20x0; :60 rest
+
5:00 airdyne increasing effort every :60 so that last :60 is hard
+
4 sets:
:30 airdyne @97%
4:00 walk rest or airdyne very easy
+
5:00 airdyne @Z1
A. 4-4-4
B. 105-115 (18)
C1. 30-40-50(3)-45
C2. 115-125-135
+
complete
+
complete
+
complete
Hang snatches were really solid today. I decided to do all singles instead of trying to string any reps together because returning it to the hang takes a lot of energy for me and I decided it might be better do just do singles. The weight felt light every time, this was actually more aerobic for me than anything else. I was breathing a bit hard after the third set, not sure if this is a bad sign orrrrrr....errrrr. It's probably because I was dropping the bar after each rep. I got 4 each time, on the third set I tried to push myself before I was ready just to see what would happen so I went for a 5th but failed it. Overall these felt really good today.
The reverse lunges were very hard on my lungs as well. They didn't really bother my legs, I was just breathing really hard through both sets. I dropped the bar on the 18th rep of 115, I'm not sure why I did that. I was being a little bitch, that's why. I definitely could have done TWO more reps. Come on man.
DB bench press felt very easy on 30, 40, and 45. I went from 40 to 50 but failed after the third rep. Not sure why, I got it last week but was struggling with that weight today. I went back down to 45 and got an easy 5 reps. I was also getting really distracted by the conversation around me while I was doing the set at 50 and I need to not let that affect me. If someone pulls my focus away during DB bench then I immediately lose it. If I have this again next week I'm going to try and drag my bench into a corner or something. It's my own fault, I need to learn to tune people out when I'm lifting. Pendlay rows felt good.
Airdyne sprints hurt real bad today, after the second one I was already feeling really lactic in my legs. This was the first time that has happened, usually it doesn't happen until after the 4th or 5th set. I'm not sure why I was breathing so hard on everything today, but I still count today as a good session. Snatches were great and DB bench is definitely getting easier.
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