A. Front squat, 12x2 @50-55% 1RM, 10x1; begin a set every :60
B. Weighted pronated CTB pull ups, 2-1-1, 31x0; 2:00 rest
C. CTB pull ups, 4x12 unbroken; 2:00 rest
+
AMRAP in 10:00
2 rope climbs
20 unbroken wall balls, 14 to 10
200m run
+
Not for time:
1200m sled drag outdoors, adjust weight so you can be steady throughout
A. complete @125
B. 15-20-30
C. complete except last set was 7/5
+
2 rounds + 125m
+
complete w/65# on sled
Front squats were enjoyable as per usual.
Weighted CTB pull ups felt great today! I definitely could have gone heavier than 30 pounds, this was very easy.
The four sets of unbroken CTB pull ups were good until the fourth set, I slipped off the bar on the 7th rep and just lost my grip. Other than that they felt good, all butterfly.
The AMRAP sucked. I'm realizing that my Saturday AMRAPS are made up of all the movements I'm bad at. I definitely could have gotten three rounds, and I know the exact moment when I screwed myself over. It was on the third set of rope climbs and I rested way too long between climbs. Dammit. I was breathing hard the entire time. I feel like I used to be pretty aerobic at one point. For the past two weeks I have felt like garbage during the AMRAP.
Sled drag was MUCH better than last week. I went ten pounds lighter and was able to stay moving the entire time, only stopping to switch directions. I also had a lot more energy. Heather came out and walked with me for the last 600m and she will tell you I wasn't complaining one bit. I'm not sure what was going on last week.
Hold the vision, Trust the process Program design by Stephen Flamm
Monday, July 6, 2015
7/3/2015
AM
45:00 airdyne @Z1, off every 5:00 to walk around for 5 burpees
PM
A. Power snatch clusters, 4x1.1.1.1, :12 between singles, 2:00 rest
B1. Halting snatch-grip deadlift (pause just below knees on way up and down) 2-2-2-2 @100-105% snatch max; :60 rest
B2. DB bench press, 4-4-4-4, 41x1; 2:00 rest
+
4 sets for even times:
3 strict handstand push ups, 2-3" deficit
400m row
50 double unders
3:00 walk rest
AM
complete
PM
A. 105-115-125-130
B1. complete @175
B2. 35-40-45-50(3)
+
2:39
2:35
2:39
2:47
HSPU & DU unbroken for all sets
Power snatches felt excellent today, I was happy to hit 130 pretty easily for four reps with little rest between singles.
Snatch grip deadlifts were good.
DB bench press was really hard today, a lot tougher than last week. I didn't time my meals correctly today and I was already hungry by this point and losing energy. I was bummed I only got 50 for three reps since last week these were feeling really easy.
Four sets for even times felt pretty awful. Again, the result of poorly timed meals and not enough energy. Strict deficit HSPU were actually pretty easy and all unbroken so that was cool. The rows felt like shit today and I was rowing at the same pace as the 500s last week. Double unders were all unbroken. My time on the last set was so much slower because I rested too long between the rower and double unders. Merrrr.
45:00 airdyne @Z1, off every 5:00 to walk around for 5 burpees
PM
A. Power snatch clusters, 4x1.1.1.1, :12 between singles, 2:00 rest
B1. Halting snatch-grip deadlift (pause just below knees on way up and down) 2-2-2-2 @100-105% snatch max; :60 rest
B2. DB bench press, 4-4-4-4, 41x1; 2:00 rest
+
4 sets for even times:
3 strict handstand push ups, 2-3" deficit
400m row
50 double unders
3:00 walk rest
AM
complete
PM
A. 105-115-125-130
B1. complete @175
B2. 35-40-45-50(3)
+
2:39
2:35
2:39
2:47
HSPU & DU unbroken for all sets
Power snatches felt excellent today, I was happy to hit 130 pretty easily for four reps with little rest between singles.
Snatch grip deadlifts were good.
DB bench press was really hard today, a lot tougher than last week. I didn't time my meals correctly today and I was already hungry by this point and losing energy. I was bummed I only got 50 for three reps since last week these were feeling really easy.
Four sets for even times felt pretty awful. Again, the result of poorly timed meals and not enough energy. Strict deficit HSPU were actually pretty easy and all unbroken so that was cool. The rows felt like shit today and I was rowing at the same pace as the 500s last week. Double unders were all unbroken. My time on the last set was so much slower because I rested too long between the rower and double unders. Merrrr.
7/2/2015
(Making up AM session from Tuesday)
10 sets:
:30 airdyne @600 cals/hr
:30 airdyne @50%
+
3 rounds:
:10-:15/side 1-arm passive hang from bar
20m/side 1-arm DB overhead carry, tough
+
10 sets:
:30 airdyne @600 cals/hr
:30 airdyne @50%
complete
+
complete, DB 45-50-50
+
complete
I liked having a specific pace for the airdyne, that made things easier.
1-arm passive hang was MUCH easier this week. Still only :10 for each arm but not a lot of spinning and my arm didn't feel like it was going to tear off.
DB overhead carry was really solid on the right arm, the left arm was the limiter. The first set at 50 was a little shaky so I stayed at that weight for the next set.
10 sets:
:30 airdyne @600 cals/hr
:30 airdyne @50%
+
3 rounds:
:10-:15/side 1-arm passive hang from bar
20m/side 1-arm DB overhead carry, tough
+
10 sets:
:30 airdyne @600 cals/hr
:30 airdyne @50%
complete
+
complete, DB 45-50-50
+
complete
I liked having a specific pace for the airdyne, that made things easier.
1-arm passive hang was MUCH easier this week. Still only :10 for each arm but not a lot of spinning and my arm didn't feel like it was going to tear off.
DB overhead carry was really solid on the right arm, the left arm was the limiter. The first set at 50 was a little shaky so I stayed at that weight for the next set.
Thursday, July 2, 2015
7/1/2015
AM
7-8 sets easy:
:60 row
:60 FLR
:60 airdyne
:30/side plank
:60 single unders
PM
A. Overhead squat, 4x1-2, 42x1; 2:00 rest
B. 1-arm DB row, 3x8-10/side, 20x1; :60 between sides
C. 1-arm Farmers walk, 3x30-40m/side; :90 between arms
+
5 sets:
:15 prowler sprint w/straight arms, outside loaded for very fast foot turnover
2:45 walk rest
+
3 rounds not for time:
5-10 glute-ham raises, 31x1
5-10m handstand walk
:30 L-sit on parallettes accumulation
AM
7 rounds complete
PM
A. 125-135-145-150
B. 35-40-45
C. Complete w/110#
40m/40m-40m/35m
+
complete w/90# on prowler
+
complete
Overhead squats were pretty good today, I just wish these weren't so hard on my wrists. I was happy I worked up to 150 for two reps, tempo felt solid today.
DB rows were good as usual.
I think the 1-arm Farmers carry is one of the hardest and worst things I have to do all week. Seriously. This is just very difficult. I was hoping to only go up by five pounds this week but the weights didn't fit! Dammit. I ended up putting five pounds on each end and going up ten pounds. I wish there was a way to do this without my knuckles rubbing into my leg while I'm carrying it but I think it's unavoidable.
Prowler sprints were rough today, it's amazing how much of a difference five seconds makes. I stuck with the same weight as last week, I'll probably be able to use 90# on the prowler for one more week and then I might have to drop down in weight so my foot turnover doesn't slow down.
Overall a solid day of work.
7-8 sets easy:
:60 row
:60 FLR
:60 airdyne
:30/side plank
:60 single unders
PM
A. Overhead squat, 4x1-2, 42x1; 2:00 rest
B. 1-arm DB row, 3x8-10/side, 20x1; :60 between sides
C. 1-arm Farmers walk, 3x30-40m/side; :90 between arms
+
5 sets:
:15 prowler sprint w/straight arms, outside loaded for very fast foot turnover
2:45 walk rest
+
3 rounds not for time:
5-10 glute-ham raises, 31x1
5-10m handstand walk
:30 L-sit on parallettes accumulation
AM
7 rounds complete
PM
A. 125-135-145-150
B. 35-40-45
C. Complete w/110#
40m/40m-40m/35m
+
complete w/90# on prowler
+
complete
Overhead squats were pretty good today, I just wish these weren't so hard on my wrists. I was happy I worked up to 150 for two reps, tempo felt solid today.
DB rows were good as usual.
I think the 1-arm Farmers carry is one of the hardest and worst things I have to do all week. Seriously. This is just very difficult. I was hoping to only go up by five pounds this week but the weights didn't fit! Dammit. I ended up putting five pounds on each end and going up ten pounds. I wish there was a way to do this without my knuckles rubbing into my leg while I'm carrying it but I think it's unavoidable.
Prowler sprints were rough today, it's amazing how much of a difference five seconds makes. I stuck with the same weight as last week, I'll probably be able to use 90# on the prowler for one more week and then I might have to drop down in weight so my foot turnover doesn't slow down.
Overall a solid day of work.
Wednesday, July 1, 2015
6/30/2015
AM
10 sets:
:30 airdyne @600cals/hr
:30 airdyne @50%
+
3 rounds:
:10-:15 1-arm passive hang from bar
20m/side 1-arm DB overhead carry, tough
+
10 sets:
:30 airdyne @600cal/hr
:30 airdyne @50%
PM
A. Power clean and split jerk, build quickly to a max for the day
B. Power clean, 5x1 @85% of A, rest as needed
C. Behind the neck shoulder press, 3x4-6, 31x1; 2:00 rest
+
6:00 @90% of [5 power cleans @145 + 10 ring push ups]
3:00 rest
6:00 @90% of [15 kettlebell swings @53 + 15 burpees]
AM
skipped due to lack of sleep, will make up on Thursday
PM
A. 205 (ties C&J PR) (210 F)
B. complete @175
C. 70-75-80(4)
+
complete
+
complete
I only got three hours of sleep the night before, so I skipped my AM session so I could sleep between coaching classes. I've been having trouble falling asleep lately, not sure what's going on. I will make this up on Thursday.
I honestly thought the PM session was going to be total shit due to how tired I was but it ended up being pretty good. I wish I would have used a better bar for the power clean and split jerk, the bar I was using had zero spin so I felt like I was cleaning on a delay. I ended up hitting 205 for the clean and jerk which ties my current C&J PR. I definitely wasn't punching under the bar very low on the jerks. I think the last time I did any heavy jerks was during 15.1. Stephen told me to go for 210 but I failed the clean twice. Meh. Not today.
Power cleans at 175 were easy.
I actually enjoy behind the neck press, is that weird? WHATEVS. I can tell it's really helping me. These felt a lot better than last week, I was able to hit 75 for six reps pretty easily but only got 80 for four reps. It's always the one second pause behind the neck that gets me.
The power clean/ring push up piece was very enjoyable. Cleans were all singles but basically zero rest between reps. I thought my transitions between the bar and rings were all pretty good. Ring push ups got tough near the end.
The KB/burpee piece.....eeeeeesh. I was moving way too slow on this, my legs felt like jelly. KB swings were unbroken the first round but then 10/5 the rest of the time. Burpees were WAY too slow and I was taking too much rest between everything. Boooooo.
10 sets:
:30 airdyne @600cals/hr
:30 airdyne @50%
+
3 rounds:
:10-:15 1-arm passive hang from bar
20m/side 1-arm DB overhead carry, tough
+
10 sets:
:30 airdyne @600cal/hr
:30 airdyne @50%
PM
A. Power clean and split jerk, build quickly to a max for the day
B. Power clean, 5x1 @85% of A, rest as needed
C. Behind the neck shoulder press, 3x4-6, 31x1; 2:00 rest
+
6:00 @90% of [5 power cleans @145 + 10 ring push ups]
3:00 rest
6:00 @90% of [15 kettlebell swings @53 + 15 burpees]
AM
skipped due to lack of sleep, will make up on Thursday
PM
A. 205 (ties C&J PR) (210 F)
B. complete @175
C. 70-75-80(4)
+
complete
+
complete
I only got three hours of sleep the night before, so I skipped my AM session so I could sleep between coaching classes. I've been having trouble falling asleep lately, not sure what's going on. I will make this up on Thursday.
I honestly thought the PM session was going to be total shit due to how tired I was but it ended up being pretty good. I wish I would have used a better bar for the power clean and split jerk, the bar I was using had zero spin so I felt like I was cleaning on a delay. I ended up hitting 205 for the clean and jerk which ties my current C&J PR. I definitely wasn't punching under the bar very low on the jerks. I think the last time I did any heavy jerks was during 15.1. Stephen told me to go for 210 but I failed the clean twice. Meh. Not today.
Power cleans at 175 were easy.
I actually enjoy behind the neck press, is that weird? WHATEVS. I can tell it's really helping me. These felt a lot better than last week, I was able to hit 75 for six reps pretty easily but only got 80 for four reps. It's always the one second pause behind the neck that gets me.
The power clean/ring push up piece was very enjoyable. Cleans were all singles but basically zero rest between reps. I thought my transitions between the bar and rings were all pretty good. Ring push ups got tough near the end.
The KB/burpee piece.....eeeeeesh. I was moving way too slow on this, my legs felt like jelly. KB swings were unbroken the first round but then 10/5 the rest of the time. Burpees were WAY too slow and I was taking too much rest between everything. Boooooo.
Tuesday, June 30, 2015
6/29/2015
AM
6000m row@Z1
PM
A. Back squat, 3-3-2-2 build so that only last set is heavy, 2:30 rest
B. Muscle ups, 3xAMRAP(-1) unbroken; :90 rest
+
For 18:00
1st: 4 alternating pistols w/:01 dead stop @bottom
2nd: 7-10 tough ring rows
3rd: 35 double unders
+
3 rounds not for time:
4/side powell raises, 40x0
10-15 reverse hypers
AM
complete
PM
A. 195-215-235-240
B. 7-6-5
+
complete
+
complete
PR 12-15-15
35#/side for RH
Z1 row felt excellent today.
Everything in the PM session went really well. Back squats were feeling good, I'm definitely building more confidence with these.
Muscle ups felt excellent today, so much better than last week. I was able to jump up to the rings and kip right away instead of having that weird swing like last week. All sets were really fast. I would have liked to PR on this but I could feel myself catching the last dip lower than usual so I called it. I got one less rep than last week but I also had :30 less rest between sets today so I'm very happy with this. It's cool that 7 unbroken muscle ups isn't really a big deal to me anymore and I can do it on a regular basis.
The EMOM went better than last week, dead stop pistols were a bit easier. I tried starting these in my nanos but alas, I could not hold the stop at the bottom without tipping over so I had to switch to my lifting shoes. Conner had a good laugh watching me fall over in my nanos. These felt better than last week, I'm doing them without knee sleeves but I wish I could do these without my lifting shoes. Also, I'm still going up on my toes. Ring rows were done with feet up on a box, 8 the first set then 7 for all sets after that. All double unders were unbroken.
Really good day in the gym, it was fun watching all my friends PR their snatch.
Sunday, June 28, 2015
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