AM
3 sets @ easy pace:
2:00 ski erg
2:00 airdyne
2:00 row
2:00 airdyne
PM
A. Shoulder to overhead, 6-4-2-6 moderate/tough working on efficiency w/different methods (PP, PS, Split); 2:00 rest
+
For time @95%
21 deadlifts, 175
15 bar-facing burpees
9 muscle ups
+
4:00 @95%
15 thrusters, 75
15 toes to bar
AM
Skipped, could not make it to the gym in the AM due to the snow
PM
A. 125-145-160-135
+
3:41
+
2 rounds
I had to skip my AM session for a second time this week because of the snow. I'm getting really sick of your shit, winter. WRAP IT UP.
The PM session was pretty good. Shoulder to overhead felt easy, 145 and 160 were actually easier than 125 and 135. I couldn't really find a good rhythm on the set of 6 at 135. I wouldn't mind seeing some heavy shoulder to overhead in the open.
The 21-15-9 workout was fun, I really enjoyed it. I broke up the deadlifts 7/7/7, I don't think I could have done those any differently. I almost dropped it with 2 reps left because my hands felt like they were starting to tear but I just held on to it. Burpees were steady and not bad at all, I don't really mind bar facing burpees anymore. Muscle ups were 4/3/2. The first two sets were very easy, the last 2 reps were a bit of a struggle, I caught both of them really low in the dip. I was also resting a bit too long between sets of MUs but overall I was pretty pleased with this.
The thruster/toes to bar workout was rough. I did not enjoy this. I haven't done thrusters in a workout in awhile. During the first round I put the bar down after 10 reps and I immediately regretted it. There was really no reason to do it, I just felt like I should break it up for some reason. Toes to bar were 5/5/5 the first round then 5/4/2/2/1/1 the second round, I think. I broke them up a lot. I broke up the thrusters 8/5/2 on the second round. I felt terrible on this, breathing was bad and transitions were slow. I was standing around too much. I also started having this weird sharp pain in my right hand while I was doing thrusters, I'm not sure where that came from. I couldn't feel it on the toes to bar, only the thrusters. It's still kind of lingering, if I bend my hand all the way forward I can feel it. I'm hoping it goes away in the next day or two. I was pretty disappointed on how I felt on this workout, I don't want to feel that bad one week out from the open.
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, February 19, 2015
Wednesday, February 18, 2015
2/17/2015
10 sets:
500m row @85%- goal is tough but sustainable pace across all sets
2:00 walk rest (5:00 after set 5)
2:03.4
2:03.3
2:03.3
2:03.1
2:03.7
2:03.5
2:03.5
2:03.0
2:03.1
2:03.0
Rows felt much better than last week. I ended up getting the same pace this week as I did last week even though today I had :30 less rest, so I'm not sure if I was going too slow last time? The only rows that started to get uncomfortable were the 5th set and 10th set. Pretty happy with this.
I finished pretty early so I worked on some handstand walking, it's getting faster!
500m row @85%- goal is tough but sustainable pace across all sets
2:00 walk rest (5:00 after set 5)
2:03.4
2:03.3
2:03.3
2:03.1
2:03.7
2:03.5
2:03.5
2:03.0
2:03.1
2:03.0
Rows felt much better than last week. I ended up getting the same pace this week as I did last week even though today I had :30 less rest, so I'm not sure if I was going too slow last time? The only rows that started to get uncomfortable were the 5th set and 10th set. Pretty happy with this.
I finished pretty early so I worked on some handstand walking, it's getting faster!
Monday, February 16, 2015
Saturday, February 14, 2015
2/14/2015
AM
5 rounds @easy pace:
30 airdyne calories
2:00 mobility of choice-different piece every set
10 CTB pull ups
PM
A. 1 halting clean-grip deadlift + 2 clean pulls + 1 power clean, 5x1 building, :05 between movements; 2:00 rest
+
For times:
1000m row @85%
2:00 rest
3 rounds of (5 clean-grip deadlifts @205 + 5 burpee muscle ups)
2:00 rest
1000m row @85%
+
6 sets:
:60 airdyne @90% aerobic
:60 airdyne @ 50%
AM
complete
PM
A. 125-145-165-175-180
+
4:20.0/2:10.0
+
6:45
+
4:18.0/2:09.0
+
complete
Today started out pretty well and then went sort of downhill. I really enjoyed the lifting portion, that was a cool complex. Weight was feeling very light today, clean pulls at 180 felt the same as the pulls at 125. When I went to power clean 180 I actually pulled it a lot higher than I expected and I dropped under the bar before it even hit my shoulders, so it kind of came crashing down on me. Stephen said I looked like I wasn't expecting to pull it that high and I kind of surprised myself. My legs were still extremely sore from the wall ball/ double under workout from yesterday and they were dragging on the power cleans. I felt like I wasn't driving my feet into the ground very aggressively, my legs seemed to be on a two second delay from the rest of my body. Even so, lifting still felt great today.
The first row was kind of a mess, I was pulling so slow but for some reason I couldn't make myself go any faster. The second row was better, I was able to find a good rhythm. Again, legs were feeling sore from yesterday.
The deadlift/muscle up workout was pretty bad. I thought I was going to just smash this and that was not the case. Deadlifts were not the problem, they were easy and all unbroken. It was the muscle ups. My hands were in a lot of pain during this, as soon as I jumped up to the rings to do the first muscle up I knew I was in trouble. I'm not sure why my hands hurt so much today but it was very uncomfortable to grab the rings. This was the worst my muscle ups have been in a long time, they felt like shit. I'm not used to jumping to the rings from the ground so my kip was extremely off. Also, I could only go so fast on the muscle ups because I had to steady the rings each time I came off. I was just going SO slow between each rep and they were sloppy. These were just really off today and I was pretty bummed after this was over. I was pretty disappointed with my performance on this. Not my best weekend of training.
5 rounds @easy pace:
30 airdyne calories
2:00 mobility of choice-different piece every set
10 CTB pull ups
PM
A. 1 halting clean-grip deadlift + 2 clean pulls + 1 power clean, 5x1 building, :05 between movements; 2:00 rest
+
For times:
1000m row @85%
2:00 rest
3 rounds of (5 clean-grip deadlifts @205 + 5 burpee muscle ups)
2:00 rest
1000m row @85%
+
6 sets:
:60 airdyne @90% aerobic
:60 airdyne @ 50%
AM
complete
PM
A. 125-145-165-175-180
+
4:20.0/2:10.0
+
6:45
+
4:18.0/2:09.0
+
complete
Today started out pretty well and then went sort of downhill. I really enjoyed the lifting portion, that was a cool complex. Weight was feeling very light today, clean pulls at 180 felt the same as the pulls at 125. When I went to power clean 180 I actually pulled it a lot higher than I expected and I dropped under the bar before it even hit my shoulders, so it kind of came crashing down on me. Stephen said I looked like I wasn't expecting to pull it that high and I kind of surprised myself. My legs were still extremely sore from the wall ball/ double under workout from yesterday and they were dragging on the power cleans. I felt like I wasn't driving my feet into the ground very aggressively, my legs seemed to be on a two second delay from the rest of my body. Even so, lifting still felt great today.
The first row was kind of a mess, I was pulling so slow but for some reason I couldn't make myself go any faster. The second row was better, I was able to find a good rhythm. Again, legs were feeling sore from yesterday.
The deadlift/muscle up workout was pretty bad. I thought I was going to just smash this and that was not the case. Deadlifts were not the problem, they were easy and all unbroken. It was the muscle ups. My hands were in a lot of pain during this, as soon as I jumped up to the rings to do the first muscle up I knew I was in trouble. I'm not sure why my hands hurt so much today but it was very uncomfortable to grab the rings. This was the worst my muscle ups have been in a long time, they felt like shit. I'm not used to jumping to the rings from the ground so my kip was extremely off. Also, I could only go so fast on the muscle ups because I had to steady the rings each time I came off. I was just going SO slow between each rep and they were sloppy. These were just really off today and I was pretty bummed after this was over. I was pretty disappointed with my performance on this. Not my best weekend of training.
2/13/2015
A. 1 squat snatch + 3 overhead squats, 5x1 light/moderate without moving feet, begin a set every :90
B. Back squat, 3x3-4, 22x1; 3:00 rest
+
AMRAP in 8:00
30 double unders
15 wall balls, 14 to 9
+
15:00 airdyne @Z1
A. 95-105-115-125-135
B. 175-195-205
+
accidentally did this in opposite order. errrr oops. 7 rounds + 15 WB
+
complete
Snatches felt good today, all of them were really easy. Overhead squats were a bit shaky, especially at 135. Not being allowed to move my feet between the snatch and overhead squats has really made me realize how wide my feet land during my snatches. I definitely need to try and fix this, I'll have to work on it when Chelsea Kyle comes to CSC in a few weeks.
Back squats were a bit better than last week, 195 was easier this time and I only struggled on the last rep of 205.
The 8:00 AMRAP........oh boy. You know that thing when you glance at your programming and you think you know what the workout is and then you do the workout and then you find out you did it in the wrong order? Arggggg. I was supposed to do double unders first but I thought it was wall balls then double unders. DAMMIT. Stephen said it really didn't matter but I was still frustrated with myself for messing it up. Putting that mistake aside, I was still pleased with my performance on this. There were a few things I was annoyed with, like the fact that I dropped the wall ball with 30 seconds left. THIRTY SECONDS. There was no reason for that. If this was the open, I would never do that. I don't know why I did it. My transitions were pretty good overall, although at round 5 I started taking too much rest before I started the wall ball. I was breathing hard but I can tell I've improved a lot in that area because I never really stopped to bend over and rest in the middle of a set like I used to. I just don't enjoy it when there's only two movements in a workout, I would much rather do a chipper. Also, this was more muscle fatigue than anything. My shoulders were toasted, the last round of wall balls hurt so much. My quads were also extremely sore after this. Happy with my performance but I definitely could have done better.
B. Back squat, 3x3-4, 22x1; 3:00 rest
+
AMRAP in 8:00
30 double unders
15 wall balls, 14 to 9
+
15:00 airdyne @Z1
A. 95-105-115-125-135
B. 175-195-205
+
accidentally did this in opposite order. errrr oops. 7 rounds + 15 WB
+
complete
Snatches felt good today, all of them were really easy. Overhead squats were a bit shaky, especially at 135. Not being allowed to move my feet between the snatch and overhead squats has really made me realize how wide my feet land during my snatches. I definitely need to try and fix this, I'll have to work on it when Chelsea Kyle comes to CSC in a few weeks.
Back squats were a bit better than last week, 195 was easier this time and I only struggled on the last rep of 205.
The 8:00 AMRAP........oh boy. You know that thing when you glance at your programming and you think you know what the workout is and then you do the workout and then you find out you did it in the wrong order? Arggggg. I was supposed to do double unders first but I thought it was wall balls then double unders. DAMMIT. Stephen said it really didn't matter but I was still frustrated with myself for messing it up. Putting that mistake aside, I was still pleased with my performance on this. There were a few things I was annoyed with, like the fact that I dropped the wall ball with 30 seconds left. THIRTY SECONDS. There was no reason for that. If this was the open, I would never do that. I don't know why I did it. My transitions were pretty good overall, although at round 5 I started taking too much rest before I started the wall ball. I was breathing hard but I can tell I've improved a lot in that area because I never really stopped to bend over and rest in the middle of a set like I used to. I just don't enjoy it when there's only two movements in a workout, I would much rather do a chipper. Also, this was more muscle fatigue than anything. My shoulders were toasted, the last round of wall balls hurt so much. My quads were also extremely sore after this. Happy with my performance but I definitely could have done better.
2/12/2015
30:00-60:00 swim or around the world of choice, pick 4-6 easy pieces to cycle through every :60
around the world complete
around the world complete
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