AM
3 sets @ easy pace:
2:00 ski erg
2:00 airdyne
2:00 row
2:00 airdyne
PM
A. 6 deadlifts + 4 hang power cleans + 2 shoulder to overhead, 3x1 @105-115-125; 2:00 rest
+
AMRAP in 3:00
10 power cleans, 85
10 handstand push ups
10 power cleans, 105
10 handstand push ups
10 power cleans, 125
max handstand push ups
+
2:00 rest
+
For time:
20 burpees w/2-hand touch to 6" target
AM
complete
PM
A. complete
+
49 reps
+
:53
I really enjoyed the deadlift/hang clean complex, each weight was extremely easy and they all felt the same. Hang cleans were pretty fast, I would have liked to go a bit heavier on this.
The AMRAP was very deceiving, I thought I was definitely going to make it to the final set of handstand push ups. The first 10 cleans were very easy and fast, same with the first set of handstand push ups. The set of cleans at 105 felt like it was 135, I was shocked at how heavy it was. I was able to do them all unbroken but it was tough. I had to break up the second set of handstand push ups 6/4, those were rough. The final set of cleans were all singles. When I first saw this workout I thought I would be able to do everything unbroken. IDIOT. This was a tough one.
I definitely started out too slow on the burpees, I was still breathing hard from the AMRAP. Around the 10th rep I heard Stephen tell me to speed it up so I turned it up to the pace I SHOULD have been going from the very beginning. I lost that pace around the 18th burpee, the last two were on the slow side. Meh. This should have been better. Burpees are coming up in this Open this week, I can feel it in the air.
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, March 19, 2015
Wednesday, March 18, 2015
3/17/2015
3000m row @Z1
+
3 rounds not for time:
10 strict pull ups
10m handstand walk
+
10:00 mobility work of choice
complete
+
complete
+
complete
+
mobility clinic
Strict pull ups were pretty easy, I broke them up 6/4 each set but tried to only rest about 5 seconds before jumping back up to the bar. Handstand walk felt good, no pain in my hand! Also I'm really happy with how fast my handstand walk is getting.
I stuck around and did the mobility clinic, I learned so much! Balza knows his stuff and he was really nice. He said they are going to do a clinic on shoulder mobility in about a month so I'm really looking forward to that.
+
3 rounds not for time:
10 strict pull ups
10m handstand walk
+
10:00 mobility work of choice
complete
+
complete
+
complete
+
mobility clinic
Strict pull ups were pretty easy, I broke them up 6/4 each set but tried to only rest about 5 seconds before jumping back up to the bar. Handstand walk felt good, no pain in my hand! Also I'm really happy with how fast my handstand walk is getting.
I stuck around and did the mobility clinic, I learned so much! Balza knows his stuff and he was really nice. He said they are going to do a clinic on shoulder mobility in about a month so I'm really looking forward to that.
 |
| Mobility clinic |
Tuesday, March 17, 2015
3/16/2015
AM
30:00 airdyne @Z1
PM
A. Back squat, 5-3-1 all moderate/tough; 2:30 rest
+
3 sets @70-80-90%
30 row calories
20 alternating pistols
10 erg-facing burpees
+
10:00 airdyne @Z1
AM
complete
PM
A. 185-215-235
+
4:50
4:07
3:37
+
complete
Back squats felt really good today, these are definitely getting better. I was a bit sloppy on form at 235, I tipped forward on my toes as I was coming up out of the squat. These are definitely not feeling as heavy as they were a few weeks ago.
The sets at increasing effort.....mehhhh....I feel like I'm always bad at pacing this. I think I started out way too slow on the first one, then by the third one I was starting to worry that I had done all of them too slow. I mean, I was breathing pretty hard after the one at 90% and my times got faster so I guess it's not that bad, but I can't tell if my times should have been faster overall. My pistols were on the slow side today also. Merrr. I liked the erg-facing burpees, those were different.
30:00 airdyne @Z1
PM
A. Back squat, 5-3-1 all moderate/tough; 2:30 rest
+
3 sets @70-80-90%
30 row calories
20 alternating pistols
10 erg-facing burpees
+
10:00 airdyne @Z1
AM
complete
PM
A. 185-215-235
+
4:50
4:07
3:37
+
complete
Back squats felt really good today, these are definitely getting better. I was a bit sloppy on form at 235, I tipped forward on my toes as I was coming up out of the squat. These are definitely not feeling as heavy as they were a few weeks ago.
The sets at increasing effort.....mehhhh....I feel like I'm always bad at pacing this. I think I started out way too slow on the first one, then by the third one I was starting to worry that I had done all of them too slow. I mean, I was breathing pretty hard after the one at 90% and my times got faster so I guess it's not that bad, but I can't tell if my times should have been faster overall. My pistols were on the slow side today also. Merrr. I liked the erg-facing burpees, those were different.
 |
| Yay! |
Saturday, March 14, 2015
3/14/2015
For 15:00
1st min: :30 row easy
2nd min: :30 airdyne easy
3rd min: 5-7 handstand push ups
+
Not for time:
20 alternating KB turkish get ups
complete
7 HSPU each set
+
complete w/35# KB
I definitely appreciated having a light day, I was pretty tired from 15.3 and my quads were also extremely sore. HSPU felt pretty good, slight discomfort in my hand on the first set but I didn't feel it on any of the other sets.
1st min: :30 row easy
2nd min: :30 airdyne easy
3rd min: 5-7 handstand push ups
+
Not for time:
20 alternating KB turkish get ups
complete
7 HSPU each set
+
complete w/35# KB
I definitely appreciated having a light day, I was pretty tired from 15.3 and my quads were also extremely sore. HSPU felt pretty good, slight discomfort in my hand on the first set but I didn't feel it on any of the other sets.
3/13/2015
15.3
AMRAP in 14:00
7 muscle ups
50 wall balls, 14 to 9
100 double unders
+
10:00 airdyne @Z1
+
10:00 mobility work of choice
15.3- 330 (11:44 tie break)
+
complete
+
complete
This was by far my favorite open workout I've ever done. Wow. What a difference a week can make eh? When muscle ups were announced as the first movement for 15.3, I was so excited. I wanted to redeem myself from last week and muscle ups are a strong movement for me, so I wanted to do really well.
I don't think this workout could have gone any better. I started with 4/3 on the muscle ups, then went to doubles for the second and third round. I broke up the wall balls into sets of 10, I tried to keep the rest short between sets but they got pretty nasty on the second round. I basically used the double unders as recovery. I tried to keep them relaxed so I could get my breathing under control, but the second set felt like it lasted forever. I think I had about 2:00 when I got back to the rings for my third set of muscle ups. My main goal was to get back to the wall balls, and after I finished the muscle ups I had about :20 left. I ran over to the ball and Stephen told me to keep doing wall balls until he told me to stop. I was able to get 9 reps before time ran out.
I am so happy with how I performed on this. My muscle ups felt great, I was never worried about failing and I was happy I was able to string them together even though I was breathing really hard. I stuck to my plan of 10 wall balls at a time even though there were a few points where I wanted to put it down. I tried to just stay calm and relaxed throughout the whole thing. Having Stephen as my judge makes all the difference in the world. I basically just turn off my brain, I let him do the thinking for me and he tells me what to do and when to do it. He was able to keep me really calm during the entire workout. I felt like I was pushing really hard on this, it was definitely a max effort. If I did it again I don't think I could really do any better. This was one of those times where everything just came together and it all went according to plan. It was a nice confidence boost after last week. Two more weeks to go!
AMRAP in 14:00
7 muscle ups
50 wall balls, 14 to 9
100 double unders
+
10:00 airdyne @Z1
+
10:00 mobility work of choice
15.3- 330 (11:44 tie break)
+
complete
+
complete
This was by far my favorite open workout I've ever done. Wow. What a difference a week can make eh? When muscle ups were announced as the first movement for 15.3, I was so excited. I wanted to redeem myself from last week and muscle ups are a strong movement for me, so I wanted to do really well.
I don't think this workout could have gone any better. I started with 4/3 on the muscle ups, then went to doubles for the second and third round. I broke up the wall balls into sets of 10, I tried to keep the rest short between sets but they got pretty nasty on the second round. I basically used the double unders as recovery. I tried to keep them relaxed so I could get my breathing under control, but the second set felt like it lasted forever. I think I had about 2:00 when I got back to the rings for my third set of muscle ups. My main goal was to get back to the wall balls, and after I finished the muscle ups I had about :20 left. I ran over to the ball and Stephen told me to keep doing wall balls until he told me to stop. I was able to get 9 reps before time ran out.
I am so happy with how I performed on this. My muscle ups felt great, I was never worried about failing and I was happy I was able to string them together even though I was breathing really hard. I stuck to my plan of 10 wall balls at a time even though there were a few points where I wanted to put it down. I tried to just stay calm and relaxed throughout the whole thing. Having Stephen as my judge makes all the difference in the world. I basically just turn off my brain, I let him do the thinking for me and he tells me what to do and when to do it. He was able to keep me really calm during the entire workout. I felt like I was pushing really hard on this, it was definitely a max effort. If I did it again I don't think I could really do any better. This was one of those times where everything just came together and it all went according to plan. It was a nice confidence boost after last week. Two more weeks to go!
 |
| Muscle ups with my fit friend Conner |
Thursday, March 12, 2015
3/11/2015
AM
3 sets @easy pace:
2:00 ski erg
2:00 airdyne
2:00 row
2:00 airdyne
PM
A. Pistols, 3x:30 alternating, :60 rest
+
1 set:
:60 squat clean to overhead, 120
+
For time:
30 row calories
20 box jumps w/step down, 20
10 muscle ups
20 burpees
30 row calories, very high effort
+
:90 rest
+
AMRAP in :90
Double unders
AM
complete
PM
A. 15-14-17
+
10
+
8:08
+
130
Today was fun but also tiring. I really enjoyed everything today but I was extremely sore, worse than Tuesday. I guess from 15.2 still?
Pistols were really fast today and felt really good. I had my lifters on since I was going to do the squat clean piece right after so I think that helped me keep my balance a lot better than my nanos. If pistols come up in the Open, I'm going to have to wear my lifting shoes. They were just so much better and more stable than when I'm in nanos. Also, I still have to hold my right foot when I do pistols on my left leg, but I don't have to hold my left foot when I do them on the right. I still need to work on the left leg, holding my foot wastes too much time. Glad these are getting faster though.
I was disappointed with the squat clean to overhead piece. I should have done more than 10. The first 7 felt really easy, and then I hit a wall. My legs felt like they were covered in concrete, when I would come up out of the squat clean I could barely move them. I was basically shoulder pressing the last three because I couldn't get my legs to move for a push jerk.
The row calorie workout was a real DOOZ. Seriously, this was tough. I was happy I got to do this one with Austin. I was pacing the first 30 row calories off of what he was doing, that way I didn't start out too slow. When I got to the box jumps, my legs were so heavy. I don't know if they are still sore from 15.2 or what's going on, but the box jumps were really tough. My legs felt like they weighed 1000 pounds. I was disappointed with my muscle ups today, I thought I would do an easy 5/5 (classic) but I ended up doing 4/3/2/1 with too much rest between sets. I was breathing pretty hard and they just felt "off" today. I was catching them pretty low in the dip, which I don't normally do. I think I'm also getting used to doing them on the new rig set up. They just didn't feel good today. Burpees were probably slower than they should have been. The last 30 row calories fucking hurt, I was tasting blood during the last 10 calories.
The double unders were really tough after that workout. My shoulders were fried and I was breathing really hard. I was able to knock out 54 before I tripped, then I think I stopped (on purpose) somewhere around 90? And then I finished it out to 130 before time ran out. I was going pretty slow on these, I didn't want to completely fry myself in the first :30 and then have nothing left. Austin said he also paced the double unders slower than he normally does, so I'm glad I did the same thing.
Overall, I was happy with training today. I was glad to get back to doing muscle ups and I'm happy my pistols are improving. I just wish I didn't feel so heavy and sore. Hoping to see some muscle ups this week for 15.3, IS THAT TOO MUCH TO ASK?
3 sets @easy pace:
2:00 ski erg
2:00 airdyne
2:00 row
2:00 airdyne
PM
A. Pistols, 3x:30 alternating, :60 rest
+
1 set:
:60 squat clean to overhead, 120
+
For time:
30 row calories
20 box jumps w/step down, 20
10 muscle ups
20 burpees
30 row calories, very high effort
+
:90 rest
+
AMRAP in :90
Double unders
AM
complete
PM
A. 15-14-17
+
10
+
8:08
+
130
Today was fun but also tiring. I really enjoyed everything today but I was extremely sore, worse than Tuesday. I guess from 15.2 still?
Pistols were really fast today and felt really good. I had my lifters on since I was going to do the squat clean piece right after so I think that helped me keep my balance a lot better than my nanos. If pistols come up in the Open, I'm going to have to wear my lifting shoes. They were just so much better and more stable than when I'm in nanos. Also, I still have to hold my right foot when I do pistols on my left leg, but I don't have to hold my left foot when I do them on the right. I still need to work on the left leg, holding my foot wastes too much time. Glad these are getting faster though.
I was disappointed with the squat clean to overhead piece. I should have done more than 10. The first 7 felt really easy, and then I hit a wall. My legs felt like they were covered in concrete, when I would come up out of the squat clean I could barely move them. I was basically shoulder pressing the last three because I couldn't get my legs to move for a push jerk.
The row calorie workout was a real DOOZ. Seriously, this was tough. I was happy I got to do this one with Austin. I was pacing the first 30 row calories off of what he was doing, that way I didn't start out too slow. When I got to the box jumps, my legs were so heavy. I don't know if they are still sore from 15.2 or what's going on, but the box jumps were really tough. My legs felt like they weighed 1000 pounds. I was disappointed with my muscle ups today, I thought I would do an easy 5/5 (classic) but I ended up doing 4/3/2/1 with too much rest between sets. I was breathing pretty hard and they just felt "off" today. I was catching them pretty low in the dip, which I don't normally do. I think I'm also getting used to doing them on the new rig set up. They just didn't feel good today. Burpees were probably slower than they should have been. The last 30 row calories fucking hurt, I was tasting blood during the last 10 calories.
The double unders were really tough after that workout. My shoulders were fried and I was breathing really hard. I was able to knock out 54 before I tripped, then I think I stopped (on purpose) somewhere around 90? And then I finished it out to 130 before time ran out. I was going pretty slow on these, I didn't want to completely fry myself in the first :30 and then have nothing left. Austin said he also paced the double unders slower than he normally does, so I'm glad I did the same thing.
Overall, I was happy with training today. I was glad to get back to doing muscle ups and I'm happy my pistols are improving. I just wish I didn't feel so heavy and sore. Hoping to see some muscle ups this week for 15.3, IS THAT TOO MUCH TO ASK?
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