long, unplugged hike
60:00 complete @ault park
Hold the vision, Trust the process Program design by Stephen Flamm
Sunday, July 19, 2015
7/18/2015
A. Front squat, 10x3@55%-60% of 1RM, 10x1; begin a set every :60
B. CTB pull ups, 10x6 unbroken, begin a set every :60
+
AMRAP in 10:00
1 rope climb
10 unbroken wall balls, 20 to 10
10 burpees
2 rope climbs
10 unbroken wall balls, 20 to 10
10 burpees
3 rope climbs
and so on
+
4-6 sets:
300m run @90% aerobic
:75 walk rest
A. complete @140
B. complete through 8 sets, then had to break 4/2 for the last two sets
+
3 rope climbs into set of 4
+
6 sets complete
Mehhhhh today was not the best. I had to get into the gym three hours earlier than normal on a Saturday due to a trainer meeting at the other gym. I'm not a huge fan of training early in the morning.
Front squats were excellent as usual.
I'm going to have to start taping up my hands during the sets of CTB pull ups, this is the third week in a row I've had to break early because of fear of tearing. These are getting a lot faster and more efficient, I'm just getting annoyed because I keep having to drop off the bar early during the last couple of sets because I can feel my skin pulling, pre-tear style. I'll tape up my hands next week and it should be all good.
My performance on the AMRAP was pretty pathetic, I think I basically forgot how to use my legs on the rope climbs. I was also taking way too much rest between climbs. I tried keeping my transitions short between rope, wall ball and burpees but there was just a lot of standing around at the rope. Also, the 20 pound ball was heavy today. Definitely not my best.
Runs actually felt pretty good. I did all six sets because I need the practice, amiright?
B. CTB pull ups, 10x6 unbroken, begin a set every :60
+
AMRAP in 10:00
1 rope climb
10 unbroken wall balls, 20 to 10
10 burpees
2 rope climbs
10 unbroken wall balls, 20 to 10
10 burpees
3 rope climbs
and so on
+
4-6 sets:
300m run @90% aerobic
:75 walk rest
A. complete @140
B. complete through 8 sets, then had to break 4/2 for the last two sets
+
3 rope climbs into set of 4
+
6 sets complete
Mehhhhh today was not the best. I had to get into the gym three hours earlier than normal on a Saturday due to a trainer meeting at the other gym. I'm not a huge fan of training early in the morning.
Front squats were excellent as usual.
I'm going to have to start taping up my hands during the sets of CTB pull ups, this is the third week in a row I've had to break early because of fear of tearing. These are getting a lot faster and more efficient, I'm just getting annoyed because I keep having to drop off the bar early during the last couple of sets because I can feel my skin pulling, pre-tear style. I'll tape up my hands next week and it should be all good.
My performance on the AMRAP was pretty pathetic, I think I basically forgot how to use my legs on the rope climbs. I was also taking way too much rest between climbs. I tried keeping my transitions short between rope, wall ball and burpees but there was just a lot of standing around at the rope. Also, the 20 pound ball was heavy today. Definitely not my best.
Runs actually felt pretty good. I did all six sets because I need the practice, amiright?
7/17/2015
AM
45:00 airdyne @Z1, off every 5:00 for 7 burpees w/2-hand touch to target 6" above standing reach
PM
A. Power snatch clusters, 5x1.1-start @125 & try to add 5/set; :15 between singles, 2:00 rest
B1. Halting snatch-grip deadlift (pause just below knees on way up and down) 1-1-1-1 starting @105% snatch max and building; :60 rest
B2. DB bench press, 3x5-6, 20x1; 2:00 rest
+
6 sets for even times:
2 strict handstand push up singles, same deficit as last week
4 kipping handstand push ups
12 KB swings, 53
36 double unders
2:00 walk rest
AM
complete
PM
A. 125-130-135-140-145
B1. 175-185-195-205
B2. 35-45-50(4)
+
1:37
1:32
1:30
1:54
2:22
2:26
Power snatches went pretty well today, these are feeling more crisp every week. Everything was solid up until 145. I caught the first rep really weird, my arms were bent and wobbly and I wasn't aggressive on the turnover at all. I failed the second rep, the bar flew up but it was way out in front. I tried again and made the lift but the bar was still out in front, I took a few steps forward to save it.
Snatch grip deadliftt was fine.
DB bench press was easy on the first two sets but I was only able to get 4 reps at 50. It was feeling good until it wasn't, I paused in the bottom and all the momentum was gone, I just couldn't push them up at all.
The 6 sets for even times just went so terribly. Deficit handstand push ups started off strong but then my shoulders completely went to shit by the 5th set. I felt like I couldn't even use my arms anymore, I was having trouble just lowering myself into the deficit for the kipping handstand push ups. It felt terrible. I don't think I warmed up my shoulders enough for this. I failed my second strict handstand push up on the 5th and 6th set. This was extremely frustrating. I think I'm going to have to go see Balza soon, I was feeling discomfort in my left shoulder during the HSPU. I thought it went away after regionals but it's starting to flare up again.
45:00 airdyne @Z1, off every 5:00 for 7 burpees w/2-hand touch to target 6" above standing reach
PM
A. Power snatch clusters, 5x1.1-start @125 & try to add 5/set; :15 between singles, 2:00 rest
B1. Halting snatch-grip deadlift (pause just below knees on way up and down) 1-1-1-1 starting @105% snatch max and building; :60 rest
B2. DB bench press, 3x5-6, 20x1; 2:00 rest
+
6 sets for even times:
2 strict handstand push up singles, same deficit as last week
4 kipping handstand push ups
12 KB swings, 53
36 double unders
2:00 walk rest
AM
complete
PM
A. 125-130-135-140-145
B1. 175-185-195-205
B2. 35-45-50(4)
+
1:37
1:32
1:30
1:54
2:22
2:26
Power snatches went pretty well today, these are feeling more crisp every week. Everything was solid up until 145. I caught the first rep really weird, my arms were bent and wobbly and I wasn't aggressive on the turnover at all. I failed the second rep, the bar flew up but it was way out in front. I tried again and made the lift but the bar was still out in front, I took a few steps forward to save it.
Snatch grip deadliftt was fine.
DB bench press was easy on the first two sets but I was only able to get 4 reps at 50. It was feeling good until it wasn't, I paused in the bottom and all the momentum was gone, I just couldn't push them up at all.
The 6 sets for even times just went so terribly. Deficit handstand push ups started off strong but then my shoulders completely went to shit by the 5th set. I felt like I couldn't even use my arms anymore, I was having trouble just lowering myself into the deficit for the kipping handstand push ups. It felt terrible. I don't think I warmed up my shoulders enough for this. I failed my second strict handstand push up on the 5th and 6th set. This was extremely frustrating. I think I'm going to have to go see Balza soon, I was feeling discomfort in my left shoulder during the HSPU. I thought it went away after regionals but it's starting to flare up again.
Friday, July 17, 2015
Thursday, July 16, 2015
7/15/2015
AM
7-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30 side/plank
:60 single unders
PM
A. Overhead squat, 3x3-4, 20x1; 2:00 rest
B. 1-arm DB row, 3x5-7/side, 20x1; :60 between sides
C. 1-arm farmers walk, build to a very heavy 15m/side
+
4 sets:
:25 prowler sprint w/straight arms, outside loaded for very fast foot turnover
3:35 walk rest
+
3 rounds not for time:
6-10 weighted glute-ham raise, 30x1
10-12m handstand walk
:20 L-hang from bar accumulation
AM
7 sets complete
PM
A. 125-135-145
B. 45-50-55
C. 130#/side
+
complete with 70# on prowler
+
complete
8# for GHR
WHAT A DAY. It's amazing how life can be such a roller coaster, one day things can be so terrible and the next day everything can be solved with a civil conversation. I really prefer when people are direct with me, it's so much easier to accomplish things that way.
I guess I should preface this post by saying I was in a much better mood during training today. It was a complete 180 from yesterday. I was able to sit down with my boss this morning, address all my concerns and the concerns of the athletes, and we reached an understanding. I'm so relieved and so are the athletes. Things are going to continue as normal and no one is going to leave. I'm so happy and thankful to be the coach of people who truly care about their progress, it's awesome. Being a coach is the coolest!
AM session was enjoyable as usual, I really like doing the around the world set up and changing movements every :60.
Overhead squats were mehhhhhh not the best. The weight isn't the problem but it's just so uncomfortable on my wrists. I guess I need to tweak the way I hold the bar overhead? I've always disliked overhead squats and I don't think this will ever change. Sigh.
DB rows were good. I got a good "pump" as Alex would say.
1-arm farmers walk was awful. I legitimately feel as though I'm having a stroke when I do this. My whole body sort of twists in weird positions and my legs stop working. I started with 120 and then went to 130. The right arm was okay but it was really difficult with the left arm. As I was carrying it with the left arm Heather was watching me struggle and goes, "that looks heavy" and I was like "IT IS!" and that's when I knew it was time to call it. I don't think I could have gone any heavier than that without tipping over or pooping my pants.
Prowler sprints were TERRIBLE. OMG. 25 seconds felt like an eternity. I definitely went too heavy still, the first two sets were really fast but on the third and fourth set I slowed way down during the last 5-7 seconds. I will definitely go lighter next week. I legit almost puked when these were over. I just remember trying to put the prowler away while trying not to puke and deliriously waving to Stephen as he drove up. Or maybe that was a hallucination. I was pretty out of it.
The not for time stuff was fine, although it was difficult to do this after the prowler sprints. I like the L-hang from the bar much better than L-sits.
7-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30 side/plank
:60 single unders
PM
A. Overhead squat, 3x3-4, 20x1; 2:00 rest
B. 1-arm DB row, 3x5-7/side, 20x1; :60 between sides
C. 1-arm farmers walk, build to a very heavy 15m/side
+
4 sets:
:25 prowler sprint w/straight arms, outside loaded for very fast foot turnover
3:35 walk rest
+
3 rounds not for time:
6-10 weighted glute-ham raise, 30x1
10-12m handstand walk
:20 L-hang from bar accumulation
AM
7 sets complete
PM
A. 125-135-145
B. 45-50-55
C. 130#/side
+
complete with 70# on prowler
+
complete
8# for GHR
WHAT A DAY. It's amazing how life can be such a roller coaster, one day things can be so terrible and the next day everything can be solved with a civil conversation. I really prefer when people are direct with me, it's so much easier to accomplish things that way.
I guess I should preface this post by saying I was in a much better mood during training today. It was a complete 180 from yesterday. I was able to sit down with my boss this morning, address all my concerns and the concerns of the athletes, and we reached an understanding. I'm so relieved and so are the athletes. Things are going to continue as normal and no one is going to leave. I'm so happy and thankful to be the coach of people who truly care about their progress, it's awesome. Being a coach is the coolest!
AM session was enjoyable as usual, I really like doing the around the world set up and changing movements every :60.
Overhead squats were mehhhhhh not the best. The weight isn't the problem but it's just so uncomfortable on my wrists. I guess I need to tweak the way I hold the bar overhead? I've always disliked overhead squats and I don't think this will ever change. Sigh.
DB rows were good. I got a good "pump" as Alex would say.
1-arm farmers walk was awful. I legitimately feel as though I'm having a stroke when I do this. My whole body sort of twists in weird positions and my legs stop working. I started with 120 and then went to 130. The right arm was okay but it was really difficult with the left arm. As I was carrying it with the left arm Heather was watching me struggle and goes, "that looks heavy" and I was like "IT IS!" and that's when I knew it was time to call it. I don't think I could have gone any heavier than that without tipping over or pooping my pants.
Prowler sprints were TERRIBLE. OMG. 25 seconds felt like an eternity. I definitely went too heavy still, the first two sets were really fast but on the third and fourth set I slowed way down during the last 5-7 seconds. I will definitely go lighter next week. I legit almost puked when these were over. I just remember trying to put the prowler away while trying not to puke and deliriously waving to Stephen as he drove up. Or maybe that was a hallucination. I was pretty out of it.
The not for time stuff was fine, although it was difficult to do this after the prowler sprints. I like the L-hang from the bar much better than L-sits.
Tuesday, July 14, 2015
7/14/2015
AM
14 sets:
:30 airdyne @weird speedometer pace
:30 airdyne @50%
+
4 rounds:
:10-:15/side 1-arm passive hang from bar
15m/side 1-arm DB overhead carry, 60
+
14 sets:
:30 airdyne @weird speedometer pace
:30 airdyne @50%
PM
A. Split jerk from blocks, build quickly to a heavy single
B. Power clean, build quickly to a heavy single
C. Behind the neck shoulder press, 3x6-8, 21x1; 2:00 rest
+
For time:
50 hang power cleans, 85
3 burpees every :30, including @ the start
+
800m walk cool down
AM
complete
PM
A. 195 (205 Fx2)
B. 205 (210 F)
C. 70-75(6)- 75(6)
+
2:28
5 total sets of burpees
+
complete
What a day.
I haven't done heavy split jerks from the blocks for a very long time, I was glad to get back to this. It was fun doing this with Heather, I wouldn't mind if our programming synced up every now and then. 195 was pretty easy and crisp, 205 was out in front both times. The bar felt really heavy on my shoulders and I think I psyched myself out before I even attempted the jerk.
Power cleans were okay, I hit 205 but 210 was basically a pull. Meh.
Behind the neck shoulder press was hard today.
I really enjoyed the hang clean piece, I tried not to let the burpees slow down but the fifth set was definitely slower than the first.
I also really enjoyed the walk cool down.
My mind was not in training today at all, I was completely distracted the entire time. In the past few days there have been some very sudden and stressful changes that have taken place at the other gym where I'm coaching, and today was a pretty bad day.
I coach 99% of the morning classes at that gym, and I have formed relationships with the athletes. I've been coaching some of them since I first started back in November 2013, and I really care about their progress and happiness. Some of these people are now threatening to leave the gym due to the changes that have been made recently, and it makes me very sad. I feel like all their progress is potentially being thrown out the window and I've been trying my best to voice my concerns but it's becoming clear to me that there is probably nothing I can do about it.
I love coaching, training, and programming. I think it is the best job and I really believe at this point in my life it is what I'm supposed to be doing. I thought this coaching job would be a solid, sure thing in my life and now I don't know what my future is with that gym. This is a very scary thought, as I do not handle change well and I would be extremely sad if I didn't get to see these people every day. Right now I don't really know what's going to happen. That's life though, nothing is a sure thing. Everything can be completely fine one day and then completely change in a period of a few hours. I know I don't have control over everything and I can only worry about the things I CAN control. I know whatever happens, I'll work very hard to continue supporting myself by doing what I love. I'll make it happen one way or another.
Sometimes shit really sucks but then I have to remember that there were other points in my life when shit was going really poorly and I never thought it would end, but it always gets better. I tend to take bad situations to the extreme degree, so when something goes wrong I think "this is it, this is my life now. It will never get better and I'll never be happy and I'll be sad for the rest of my life" and then I figure out a way to make it work and then the storm eventually passes and things are fine. So I just have to remind myself that even though this seems like the worst thing in the world right now, it will give way to a better situation at some point.
Life, am I right?
14 sets:
:30 airdyne @weird speedometer pace
:30 airdyne @50%
+
4 rounds:
:10-:15/side 1-arm passive hang from bar
15m/side 1-arm DB overhead carry, 60
+
14 sets:
:30 airdyne @weird speedometer pace
:30 airdyne @50%
PM
A. Split jerk from blocks, build quickly to a heavy single
B. Power clean, build quickly to a heavy single
C. Behind the neck shoulder press, 3x6-8, 21x1; 2:00 rest
+
For time:
50 hang power cleans, 85
3 burpees every :30, including @ the start
+
800m walk cool down
AM
complete
PM
A. 195 (205 Fx2)
B. 205 (210 F)
C. 70-75(6)- 75(6)
+
2:28
5 total sets of burpees
+
complete
What a day.
I haven't done heavy split jerks from the blocks for a very long time, I was glad to get back to this. It was fun doing this with Heather, I wouldn't mind if our programming synced up every now and then. 195 was pretty easy and crisp, 205 was out in front both times. The bar felt really heavy on my shoulders and I think I psyched myself out before I even attempted the jerk.
Power cleans were okay, I hit 205 but 210 was basically a pull. Meh.
Behind the neck shoulder press was hard today.
I really enjoyed the hang clean piece, I tried not to let the burpees slow down but the fifth set was definitely slower than the first.
I also really enjoyed the walk cool down.
My mind was not in training today at all, I was completely distracted the entire time. In the past few days there have been some very sudden and stressful changes that have taken place at the other gym where I'm coaching, and today was a pretty bad day.
I coach 99% of the morning classes at that gym, and I have formed relationships with the athletes. I've been coaching some of them since I first started back in November 2013, and I really care about their progress and happiness. Some of these people are now threatening to leave the gym due to the changes that have been made recently, and it makes me very sad. I feel like all their progress is potentially being thrown out the window and I've been trying my best to voice my concerns but it's becoming clear to me that there is probably nothing I can do about it.
I love coaching, training, and programming. I think it is the best job and I really believe at this point in my life it is what I'm supposed to be doing. I thought this coaching job would be a solid, sure thing in my life and now I don't know what my future is with that gym. This is a very scary thought, as I do not handle change well and I would be extremely sad if I didn't get to see these people every day. Right now I don't really know what's going to happen. That's life though, nothing is a sure thing. Everything can be completely fine one day and then completely change in a period of a few hours. I know I don't have control over everything and I can only worry about the things I CAN control. I know whatever happens, I'll work very hard to continue supporting myself by doing what I love. I'll make it happen one way or another.
Sometimes shit really sucks but then I have to remember that there were other points in my life when shit was going really poorly and I never thought it would end, but it always gets better. I tend to take bad situations to the extreme degree, so when something goes wrong I think "this is it, this is my life now. It will never get better and I'll never be happy and I'll be sad for the rest of my life" and then I figure out a way to make it work and then the storm eventually passes and things are fine. So I just have to remind myself that even though this seems like the worst thing in the world right now, it will give way to a better situation at some point.
Life, am I right?
7/13/2015
AM
6000m row @Z1
PM
A. Squat snatch, build to a max for the day, then drop to 85% of that and accumulate 5 more singles, rest as needed
B. Back squat barefoot, 3x4-6, 42x1; 2:30 rest
+
For 18:00
1st: :10/side bottom of pistol hold in nanos, foot flat on ground, use support as needed
2nd: 2-4 unbroken muscle ups
3rd: 30-50 double unders
+
3 rounds not for time:
8/side powell raises, 30x0
5-8 reverse hypers
AM
5000m complete, ran out of time before I had to coach class
PM
A. 145 (155 F), 5 singles complete @125
B. 125-135-145
+
complete
MUs 4/4/4/3/3/4
50 double unders unbroken each set
+
complete
12# for PR
55#/side for RH
I was only able to complete 5000m for my AM session, I got started later than usual and ran out of time before the 7:00 AM class started.
Snatches felt like complete shit today, I was all over the place. I decided to snatch with a men's bar and it went pretty poorly. I wasn't being aggressive at all on my turnover and I failed 125. At that point I switched to a women's bar and hit 125 easily. I jumped up to 145, failed that once, tried again right away and snatched it with no problem. 155 was a fail way out in front so I called it there. This was really frustrating. I felt like everything was totally off, my set up seemed different each time and nothing was clicking today. The worst.
I dropped to 125 for the reps at 85%, these were pretty easy. Overall I would say today was the worst my snatching has been in the past few weeks.
Barefoot back squats are extremely difficult, but also cool. I enjoyed these even though they were pretty uncomfortable. Apparently I wasn't pausing long enough in the bottom, sorry Stevo. These will be better next week.
The EMOM was better than last week. I held on to the rig for support during the pistols. Muscle ups were good today. Double unders unbroken each time.
Not my worst training day but not one of the best.
6000m row @Z1
PM
A. Squat snatch, build to a max for the day, then drop to 85% of that and accumulate 5 more singles, rest as needed
B. Back squat barefoot, 3x4-6, 42x1; 2:30 rest
+
For 18:00
1st: :10/side bottom of pistol hold in nanos, foot flat on ground, use support as needed
2nd: 2-4 unbroken muscle ups
3rd: 30-50 double unders
+
3 rounds not for time:
8/side powell raises, 30x0
5-8 reverse hypers
AM
5000m complete, ran out of time before I had to coach class
PM
A. 145 (155 F), 5 singles complete @125
B. 125-135-145
+
complete
MUs 4/4/4/3/3/4
50 double unders unbroken each set
+
complete
12# for PR
55#/side for RH
I was only able to complete 5000m for my AM session, I got started later than usual and ran out of time before the 7:00 AM class started.
Snatches felt like complete shit today, I was all over the place. I decided to snatch with a men's bar and it went pretty poorly. I wasn't being aggressive at all on my turnover and I failed 125. At that point I switched to a women's bar and hit 125 easily. I jumped up to 145, failed that once, tried again right away and snatched it with no problem. 155 was a fail way out in front so I called it there. This was really frustrating. I felt like everything was totally off, my set up seemed different each time and nothing was clicking today. The worst.
I dropped to 125 for the reps at 85%, these were pretty easy. Overall I would say today was the worst my snatching has been in the past few weeks.
Barefoot back squats are extremely difficult, but also cool. I enjoyed these even though they were pretty uncomfortable. Apparently I wasn't pausing long enough in the bottom, sorry Stevo. These will be better next week.
The EMOM was better than last week. I held on to the rig for support during the pistols. Muscle ups were good today. Double unders unbroken each time.
Not my worst training day but not one of the best.
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