AM
30:00 airdyne @Z1
+
15:00 mobility work of choice-include Balza stuff
PM
A. Power clean, build to a touch and go 3RM
+
For 15:00
1st- 8 alternating pistols
2nd- 12 fast push ups
3rd- 1 double overhand axle deadlift + :10 static hold @top heavy
+
800m walk cool down
AM
complete
PM
A. 185
+
complete
170# for DL
+
10:00 airdyne instead of walk (it was raining)
Today was pretty solid. Happy with the 3RM power clean I guess, last time I did this I only hit 180. Meh. The third rep was pretty ugly so I called it there.
The EMOM was pretty enjoyable, my pistols are definitely getting better. The axle deadlift with the static hold was tough on my grip.
I JUST WANT TO DO OVERHEAD STUFF NOW PLEASE BALZA.
Hold the vision, Trust the process Program design by Stephen Flamm
Wednesday, September 30, 2015
9/28/2015
AM
30:00 airdyne @Z1
PM
A. Snatch pull clusters, 5x1.1 @67-72%1RM, :10 between singles, 2:00 rest
B. Back squat, 4-4-4-4, 20x1; 3:00 rest
+
"Flight Simulator"
+
3 rounds not for time:
20 band pull aparts, light/moderate band
15 moderate reverse hypers
AM
complete
PM
A. complete @120
B. 205-210-215-225
+
8:33
+
complete
red band
35#/side for RH
Snatch pulls were so easy. I guess the one up side of my shoulder being lame is getting to work more on pulls/deadlifts.
Back squats were not the best, 225 was really tough. I could feel my knees starting to curve in on the last few sets. I wish I enjoyed back squats.
I was really happy with my time on flight simulator. This was my first time ever doing this. I asked the other guys in the gym what a decent time would be and everyone said under 10:00 so I made that my goal. This went very well, I didn't trip once and I ended up under 9:00! Sweet. This was just total shoulder fatigue, I wasn't breathing hard at all. It was also kind of a mind game trying to figure out how long to rest between each set. Very happy with this.
Today was my first day coaching classes at CSC and it was just the best. I had a blast. I thought the classes went really well, the workout was really good and everyone in the classes killed it. I am really looking forward to coaching the Monday afternoon classes!
30:00 airdyne @Z1
PM
A. Snatch pull clusters, 5x1.1 @67-72%1RM, :10 between singles, 2:00 rest
B. Back squat, 4-4-4-4, 20x1; 3:00 rest
+
"Flight Simulator"
+
3 rounds not for time:
20 band pull aparts, light/moderate band
15 moderate reverse hypers
AM
complete
PM
A. complete @120
B. 205-210-215-225
+
8:33
+
complete
red band
35#/side for RH
Snatch pulls were so easy. I guess the one up side of my shoulder being lame is getting to work more on pulls/deadlifts.
Back squats were not the best, 225 was really tough. I could feel my knees starting to curve in on the last few sets. I wish I enjoyed back squats.
I was really happy with my time on flight simulator. This was my first time ever doing this. I asked the other guys in the gym what a decent time would be and everyone said under 10:00 so I made that my goal. This went very well, I didn't trip once and I ended up under 9:00! Sweet. This was just total shoulder fatigue, I wasn't breathing hard at all. It was also kind of a mind game trying to figure out how long to rest between each set. Very happy with this.
Today was my first day coaching classes at CSC and it was just the best. I had a blast. I thought the classes went really well, the workout was really good and everyone in the classes killed it. I am really looking forward to coaching the Monday afternoon classes!
Sunday, September 27, 2015
9/27/2015
Long, unplugged hike
60 min complete @Ault Park with Heather, Emily, and Emily's sister Mary.
I am really enjoying these Sunday hikes with my bros. I look forward to this every week. It's a nice way to get my mind off things and to just hang out, talk, and enjoy nature with my pals. On our hike today we came across a teepee, which I had never seen before. I freaked out a little too hard over this. But it was a teepee made of sticks in the woods! It was cool. Mary took our picture inside the teepee.
60 min complete @Ault Park with Heather, Emily, and Emily's sister Mary.
I am really enjoying these Sunday hikes with my bros. I look forward to this every week. It's a nice way to get my mind off things and to just hang out, talk, and enjoy nature with my pals. On our hike today we came across a teepee, which I had never seen before. I freaked out a little too hard over this. But it was a teepee made of sticks in the woods! It was cool. Mary took our picture inside the teepee.
 |
| And so it shall be, this teepee will now be known as the Teepee of Fun and Friendship |
9/26/2015
A. Squat clean clusters, 3x1.1.1.1.1 moderate/tough; :10 between singles, 2:30
B. 1&1/4 front squat, 3-3-3-3 w/:03 initial descent, 2:30
C. Unweighted glute-ham raises, 3x5-10, 20x1; :90 rest
+
Not for time:
800m sled drag, light
A. 175-180-185
B. 145-155-165-175
C. complete
+
complete w/45# on sled
Today was just okay. Form was a bit off on the squat cleans, I wasn't keeping my chest up in the initial pull and I just felt like I was leading some of the pulls with my back, it was really weird. Also, the weight felt heavier than I would have liked. 5 cleans at 185 really shouldn't be tough these days. It wasn't too bad, just wasn't standing them up as quickly as last week.
Front squats were good, these only got tough on the last set.
Glute-ham sit ups: good.
I really enjoyed the sled drag. I wish they were always that easy. It was nice to just be able to stay moving the entire time. I probably only stopped to switch directions two or three times total.
Nice chill day in the gym.
B. 1&1/4 front squat, 3-3-3-3 w/:03 initial descent, 2:30
C. Unweighted glute-ham raises, 3x5-10, 20x1; :90 rest
+
Not for time:
800m sled drag, light
A. 175-180-185
B. 145-155-165-175
C. complete
+
complete w/45# on sled
Today was just okay. Form was a bit off on the squat cleans, I wasn't keeping my chest up in the initial pull and I just felt like I was leading some of the pulls with my back, it was really weird. Also, the weight felt heavier than I would have liked. 5 cleans at 185 really shouldn't be tough these days. It wasn't too bad, just wasn't standing them up as quickly as last week.
Front squats were good, these only got tough on the last set.
Glute-ham sit ups: good.
I really enjoyed the sled drag. I wish they were always that easy. It was nice to just be able to stay moving the entire time. I probably only stopped to switch directions two or three times total.
Nice chill day in the gym.
9/25/2015
AM
3-5 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice- include anything Balza gave you
PM
A. Clean pull, 1-1-1-1-1 @225, :90 rest
B. Halting snatch grip deadlift (pause just off ground on way up and down keeping chest up) 1-1-1-1-1 heavy; 2:00 rest
C. Sled drag, 4x50m very heavy grind indoors, 2:00 rest
+
4 sets:
400m run :03-:05 faster than last weeks pace
2:00 walk rest
AM
3 sets complete
PM
A. complete
B. 175-185-195-200-205
C. complete w/200# on sled
+
complete, all sets around 1:30
Clean pulls felt REALLY heavy today, I can't believe I just stood up with that weight last weekend.
Snatch grip deadlifts were the best they've been so far, 205 was really solid.
Sled drag definitely got difficult but I enjoyed this.
I think I did the 400m repeats too fast. I ran the mile in 7:48 but I ended up running each 400 in 1:30 today. As soon as I did the first one I felt like I had to just stick with that pace for the remainder of the sets.
3-5 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice- include anything Balza gave you
PM
A. Clean pull, 1-1-1-1-1 @225, :90 rest
B. Halting snatch grip deadlift (pause just off ground on way up and down keeping chest up) 1-1-1-1-1 heavy; 2:00 rest
C. Sled drag, 4x50m very heavy grind indoors, 2:00 rest
+
4 sets:
400m run :03-:05 faster than last weeks pace
2:00 walk rest
AM
3 sets complete
PM
A. complete
B. 175-185-195-200-205
C. complete w/200# on sled
+
complete, all sets around 1:30
Clean pulls felt REALLY heavy today, I can't believe I just stood up with that weight last weekend.
Snatch grip deadlifts were the best they've been so far, 205 was really solid.
Sled drag definitely got difficult but I enjoyed this.
I think I did the 400m repeats too fast. I ran the mile in 7:48 but I ended up running each 400 in 1:30 today. As soon as I did the first one I felt like I had to just stick with that pace for the remainder of the sets.
Friday, September 25, 2015
9/24/2015
(Making up AM session from Monday)
3-4 sets:
1000m row @2:10.0-2:10.9/500m pace
3:00 walk rest
2:08.4 (4:16.8)
2:07.7 (4:15.4)
2:07.6 4:15.2)
Oops.
Not really sure what happened on these rows. I went out a little too hot on the first one and I was feeling really good so I sort of just held that pace. I ended up at a 2:08 and I was like errrr I guess I'll just try to keep the next two sets around this pace? I kind of just wanted to see if I could do it. Sorry Stevo, will keep it at the correct pace next time.
3-4 sets:
1000m row @2:10.0-2:10.9/500m pace
3:00 walk rest
2:08.4 (4:16.8)
2:07.7 (4:15.4)
2:07.6 4:15.2)
Oops.
Not really sure what happened on these rows. I went out a little too hot on the first one and I was feeling really good so I sort of just held that pace. I ended up at a 2:08 and I was like errrr I guess I'll just try to keep the next two sets around this pace? I kind of just wanted to see if I could do it. Sorry Stevo, will keep it at the correct pace next time.
Thursday, September 24, 2015
9/23/2015
AM
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
A. Snatch pull, build to a heavy single
B. Deadlifts, 7x5 moderate, begin a set every :60
C. Pendlay row, 3-3-3-3, 20x0; 2:00 rest
+
For time @90%
800m row
800m run
30 burpees
AM
6 sets complete
PM
A. 175
B. 205-215-225-225-225-225-225
C. 135-145-150-155
+
10:30
Merrrrr. I'm already bored of not doing anything overhead.
Snatch pulls felt really good today, 175 was heavy but the pulls are getting easier.
Deadlifts were harder than I thought they would be, I thought I would be able to go a little heavier than 225 but my legs were not having it. I was really sore from all the squatting/lunging over the past two days and I couldn't keep anything tight on the deadlifts. It was difficult for me to keep my back straight and engage my legs, I just wanted to go loose the entire time. The weight wasn't heavy but I could tell my form was just not up to par so I didn't go any heavier than 225.
I was disappointed with the row/run/burpee piece. I mean, I was definitely going at 90% but it just felt terrible. I was rowing a bit slower than normal, my pulls weren't as long because Balza told me to only bring the rower to my belly button. The run was too slow. The burpees were actually a decent pace but I rested too long between coming in from the run and starting the burpees. Everything was just stiff and tired. I don't know if I'm tired from being sick for a week or I'm just more stiff than usual since I'm not really doing any upper-body stuff, but I felt like garbage afterwards.
I think I'm also going to cut back on carbs a bit while I'm not doing any upper body work. I feel like I'm using less energy than normal during training sessions right now and I'm already starting to feel sluggish.
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
A. Snatch pull, build to a heavy single
B. Deadlifts, 7x5 moderate, begin a set every :60
C. Pendlay row, 3-3-3-3, 20x0; 2:00 rest
+
For time @90%
800m row
800m run
30 burpees
AM
6 sets complete
PM
A. 175
B. 205-215-225-225-225-225-225
C. 135-145-150-155
+
10:30
Merrrrr. I'm already bored of not doing anything overhead.
Snatch pulls felt really good today, 175 was heavy but the pulls are getting easier.
Deadlifts were harder than I thought they would be, I thought I would be able to go a little heavier than 225 but my legs were not having it. I was really sore from all the squatting/lunging over the past two days and I couldn't keep anything tight on the deadlifts. It was difficult for me to keep my back straight and engage my legs, I just wanted to go loose the entire time. The weight wasn't heavy but I could tell my form was just not up to par so I didn't go any heavier than 225.
I was disappointed with the row/run/burpee piece. I mean, I was definitely going at 90% but it just felt terrible. I was rowing a bit slower than normal, my pulls weren't as long because Balza told me to only bring the rower to my belly button. The run was too slow. The burpees were actually a decent pace but I rested too long between coming in from the run and starting the burpees. Everything was just stiff and tired. I don't know if I'm tired from being sick for a week or I'm just more stiff than usual since I'm not really doing any upper-body stuff, but I felt like garbage afterwards.
I think I'm also going to cut back on carbs a bit while I'm not doing any upper body work. I feel like I'm using less energy than normal during training sessions right now and I'm already starting to feel sluggish.
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