A. Squat clean, build to a moderate single
+
For 10:00
Evens- 1 muscle up
Odds- 5 axle shoulder to overhead, 70
+
For 10:00
Evens- 1 legless rope climb
Odds- 3 power snatches, 95
A. 220 (PR + 10)
+
complete
+
complete
Woah! Today was so awesome. I was not expecting to hit a clean PR whatsoever, especially since I haven't worked out in five days and I've been eating sugar and pizza. I was originally going to just build to a moderate single, and all the blue 45s were gone so I put on the red 55s. I didn't realize that it was adding ten pounds per side instead of ten pounds total, so I thought I was starting at 135 and not 145. I worked up to 205, which is what I assumed was 195, and cleaned it pretty easily. Stephen pointed out I was actually at 205 and encouraged me to go for 215. I hit it relatively easily so he told me to go for 220, and I got it! It was the coolest! I tried for 225 and failed, I didn't even get under it. I think I could definitely hit it in the next month or two, if I knew I was going for 225 I would have started heavier and made bigger jumps.
The muscle up EMOM was not the best, I felt very heavy on the muscle ups (THERE'S the sugar and pizza). I kept the axle really light because I was feeling some soreness in my left shoulder, I still need to see Balza about that.
Legless rope climbs were really easy and they're getting faster, although I still need to work on getting all the way to the top before I start using my legs on the descent. Power snatches were easy and fast.
Ready to get back to normal training!
Hold the vision, Trust the process Program design by Stephen Flamm
Sunday, June 7, 2015
Thursday, June 4, 2015
6/4/2015
Day 4 of rest week
Z1 airdyne, off every few minutes for mobility
sleepy bee with Heather
mowed the lawn
IS IT TIME TO TRAIN YET
Z1 airdyne, off every few minutes for mobility
sleepy bee with Heather
mowed the lawn
IS IT TIME TO TRAIN YET
Wednesday, June 3, 2015
6/3/2015
Day 3 of rest week
went shopping, was once again reminded why I hate wearing real clothes
ate some homemade strawberry shortcake
I'm ready to get back to the gym
went shopping, was once again reminded why I hate wearing real clothes
ate some homemade strawberry shortcake
I'm ready to get back to the gym
Tuesday, June 2, 2015
6/2/2015
Day 2 of rest week
ate a chocolate muffin
went for a walk with Heather on the Loveland bike trail
ate a chocolate muffin
went for a walk with Heather on the Loveland bike trail
Wednesday, May 27, 2015
5/26/2015
A. Snatch event run-through
B. Handstand walk, 100' for time
+
DL/CTB work with Conner
+
For time:
25 muscle snatches, 55
5 rope climbs
20 thrusters, 75
+
10:00 airdyne @Z1
A. 145-150-155
B. :51
+
complete
+
4:33
+
complete
I was really happy with the snatch event run through. I worked up to 145 pretty quickly (95-115-135-145) and hit it once during the actual run through. Stephen told me to go up to 150 so I did, and I got it! Then he told me to go up to 155 and I hit that as well. Every snatch was easy. I was very happy to get 155, it's 10 pounds under my snatch PR and it wasn't difficult. Stephen said I might PR my snatch soon. I would love to hit a 170 snatch in the next few months.
Handstand walk was better than Saturday but still didn't feel great, I really think wearing my lifting shoes makes a difference. I was able to do the first 50' unbroken, had a quick turnaround, but I fell down in the same spot as Saturday (40'). Meh. I'm hoping this will be quicker at regionals since we won't have to stop and turn around.
DL/CTB work with Conner was the best session we've had so far, we've become more comfortable with the deadlifts. Pull ups were also better, I jumped to the bar instead of having him help me up and that made a big difference on my grip. Jessie told us to hold our feet in the hollow position until both of us were matched up, then start the pull ups. It REALLY helped, we were able to sync up so much better after we started doing that.
The muscle snatch piece was pretty slow. I broke up the snatches 12/8/5. Rope climbs took too long, I was resting too much between climbs. Thrusters were broken up 8/7/5, also too much rest between sets. I missed my partners.
B. Handstand walk, 100' for time
+
DL/CTB work with Conner
+
For time:
25 muscle snatches, 55
5 rope climbs
20 thrusters, 75
+
10:00 airdyne @Z1
A. 145-150-155
B. :51
+
complete
+
4:33
+
complete
I was really happy with the snatch event run through. I worked up to 145 pretty quickly (95-115-135-145) and hit it once during the actual run through. Stephen told me to go up to 150 so I did, and I got it! Then he told me to go up to 155 and I hit that as well. Every snatch was easy. I was very happy to get 155, it's 10 pounds under my snatch PR and it wasn't difficult. Stephen said I might PR my snatch soon. I would love to hit a 170 snatch in the next few months.
Handstand walk was better than Saturday but still didn't feel great, I really think wearing my lifting shoes makes a difference. I was able to do the first 50' unbroken, had a quick turnaround, but I fell down in the same spot as Saturday (40'). Meh. I'm hoping this will be quicker at regionals since we won't have to stop and turn around.
DL/CTB work with Conner was the best session we've had so far, we've become more comfortable with the deadlifts. Pull ups were also better, I jumped to the bar instead of having him help me up and that made a big difference on my grip. Jessie told us to hold our feet in the hollow position until both of us were matched up, then start the pull ups. It REALLY helped, we were able to sync up so much better after we started doing that.
The muscle snatch piece was pretty slow. I broke up the snatches 12/8/5. Rope climbs took too long, I was resting too much between climbs. Thrusters were broken up 8/7/5, also too much rest between sets. I missed my partners.
Tuesday, May 26, 2015
5/24/2015
Team Event 6
+
Team Event 7
24:36? or something around there
females finished in 13:36
+
complete
Eeeeeesh. The first event was rough. We were all tired today. GHDs were pretty quick, Brandie flew through hers. I got off the GHD machine and started walking over to the rings, and in my disoriented state I totally forgot I was supposed to run over there. I heard Alex yell, "RUN OVER THERE CHELSEA" oops. Sorry Brandie. Muscle ups felt pretty bad today. I don't know if it's because we were doing MUs on the rings from the rafters or if we were all just tired, but we were struggling. Last week I was doing sets of 3, this week it was sets of 2. I tried for a third muscle up a few times and failed it both times. I had no energy, it was pretty frustrating. I thought we did a good job of boosting each other up on the rings but our transitions still need to be faster. There were a few times where one of us would be standing under the rings but the other two would be bent over chalking their hands. We just need to make sure we're constantly helping each other. Hang cleans were faster than last week, we broke them up 7/5/3 until the end, and I did the last 10. Our time was 6 seconds slower than last week, and for the muscle ups fails we had and time we spent on the rings I thought that was actually pretty good. I really think it was the difference of using the rings from the rafters, now that we've done the workout on those rings it should be better at regionals.
The second workout went pretty well, as a team we did much better than last week. Stephen told us to just row until the person holding the deadlift drops it instead of taking breaks after a specific number of calories. The deadlift hold just hurts my hands so much, it's not even the weight. The bar on my hands was pretty painful, my hands were feeling very raw. My strict HSPU were SO terrible today. Oh my. They were awful. I did the first set of 3 and thought "oh no" because I knew it was going downhill fast. I was down to doubles around 15 and then singles at 21. Last week I didn't have to go to singles until 26 or 27, and I was resting way more between sets this week. My arms had nothing, it was awful. I felt bad for Jessie, she was being really encouraging and probably wondering why it was taking me so long to do the strict HSPU. Sorry buddy. I just had nothing, it was really frustrating. I did the hold for Brandie and hers were really fast, which was nice because my shoulders were pretty dead at this point. As a team we did a lot better, for me personally I felt like I did much worse.
+
Team Event 7
24:36? or something around there
females finished in 13:36
+
complete
Eeeeeesh. The first event was rough. We were all tired today. GHDs were pretty quick, Brandie flew through hers. I got off the GHD machine and started walking over to the rings, and in my disoriented state I totally forgot I was supposed to run over there. I heard Alex yell, "RUN OVER THERE CHELSEA" oops. Sorry Brandie. Muscle ups felt pretty bad today. I don't know if it's because we were doing MUs on the rings from the rafters or if we were all just tired, but we were struggling. Last week I was doing sets of 3, this week it was sets of 2. I tried for a third muscle up a few times and failed it both times. I had no energy, it was pretty frustrating. I thought we did a good job of boosting each other up on the rings but our transitions still need to be faster. There were a few times where one of us would be standing under the rings but the other two would be bent over chalking their hands. We just need to make sure we're constantly helping each other. Hang cleans were faster than last week, we broke them up 7/5/3 until the end, and I did the last 10. Our time was 6 seconds slower than last week, and for the muscle ups fails we had and time we spent on the rings I thought that was actually pretty good. I really think it was the difference of using the rings from the rafters, now that we've done the workout on those rings it should be better at regionals.
The second workout went pretty well, as a team we did much better than last week. Stephen told us to just row until the person holding the deadlift drops it instead of taking breaks after a specific number of calories. The deadlift hold just hurts my hands so much, it's not even the weight. The bar on my hands was pretty painful, my hands were feeling very raw. My strict HSPU were SO terrible today. Oh my. They were awful. I did the first set of 3 and thought "oh no" because I knew it was going downhill fast. I was down to doubles around 15 and then singles at 21. Last week I didn't have to go to singles until 26 or 27, and I was resting way more between sets this week. My arms had nothing, it was awful. I felt bad for Jessie, she was being really encouraging and probably wondering why it was taking me so long to do the strict HSPU. Sorry buddy. I just had nothing, it was really frustrating. I did the hold for Brandie and hers were really fast, which was nice because my shoulders were pretty dead at this point. As a team we did a lot better, for me personally I felt like I did much worse.
Subscribe to:
Posts (Atom)