Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, October 29, 2015
10/28/2015
AM
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
A. Snatch pull, 3x1 starting @175 and adding 10 eat set; :90 rest
B. 1-arm DB row w/straps, 3x3-6/arm, 21x1; :45 between arms
+
4 sets @high effort:
10 Russian kettlebell swings, 70
40 unders
:40 rest
300m run
:40 rest
+
Not for time:
2000m row cool-down
AM
6 sets complete
PM
A. complete
B. 45-50-55
+
complete
+
complete
Today was excellent for many reasons.
I GOT CLEARED TO GO OVERHEAD! Huzzah! The day is mine! I find it amusing that Balza cleared me the day after I had a conversation with Stephen about accepting the fact that I might not be doing anything overhead for awhile. I went into my appointment with the lowest of expectations but he cleared me! He said he can tell both my stability and control are a lot better. I'm still going to have to work on it every day and really focus on using my lats when I'm doing everything. He said just don't be stupid and to keep things light for now. I'm so relieved.
Snatch pulls were decent, I think 195 got relatively high? (video).
DB rows were pretty good.
I was really winded on the running today, that extra 100 meters really got me. The KB swings/double unders were no problem but the run killed me today.
Cool-down row was good, I really enjoy rowing now. My breathing is so much better on rowing than running.
Another reason today was awesome- THIS HAPPENED:
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| I CAN'T HANDLE THE CUTENESS |
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| My new best friend Hector |
10/27/2015
AM
4 sets of:
6:00 bike easy
3:00 Balza rehab of choice
PM
A. Back squat clusters, 4x1.1, 20x1, :15 between reps; :90 rest
B. DB pull-overs, 3x6-9; :90 rest
+
For 15:00
1st: 10 fast alternating box step ups/steps downs, 24
2nd: 10 scap push ups on rings
3rd: :20 axle front rack hold (bar starts on floor) start @110 and add from there
+
800m cool-down walk
AM
complete
PM
A. 225-235-245-255
B. 15-20-25(7)
+
complete
axle clean/hold: 110-120-130-140-150
+
10:00 on airdyne (it was raining)
Meh, today was okay.
Back squats were tough again today, 255 was a struggle. I'm not sure why my back squats are suddenly feeling bad, I'm assuming it's because they're on a different day now. Oh well. It was one of those days where I couldn't believe I once back squatted 280.
DB pull-overs were good, I really like these. I stopped at 7 on the last set because I could feel myself starting to pull incorrectly. I gotta keep that shit IN LINE.
The EMOM was okay, step ups were decent considering I have small hobbit legs. Scap push ups were still kind of awkward on the rings but I'm getting better at those. Axle clean/holds were easy up until 150. I failed the first clean but hit it easily on the second try. I do enjoy anything with the axle.
4 sets of:
6:00 bike easy
3:00 Balza rehab of choice
PM
A. Back squat clusters, 4x1.1, 20x1, :15 between reps; :90 rest
B. DB pull-overs, 3x6-9; :90 rest
+
For 15:00
1st: 10 fast alternating box step ups/steps downs, 24
2nd: 10 scap push ups on rings
3rd: :20 axle front rack hold (bar starts on floor) start @110 and add from there
+
800m cool-down walk
AM
complete
PM
A. 225-235-245-255
B. 15-20-25(7)
+
complete
axle clean/hold: 110-120-130-140-150
+
10:00 on airdyne (it was raining)
Meh, today was okay.
Back squats were tough again today, 255 was a struggle. I'm not sure why my back squats are suddenly feeling bad, I'm assuming it's because they're on a different day now. Oh well. It was one of those days where I couldn't believe I once back squatted 280.
DB pull-overs were good, I really like these. I stopped at 7 on the last set because I could feel myself starting to pull incorrectly. I gotta keep that shit IN LINE.
The EMOM was okay, step ups were decent considering I have small hobbit legs. Scap push ups were still kind of awkward on the rings but I'm getting better at those. Axle clean/holds were easy up until 150. I failed the first clean but hit it easily on the second try. I do enjoy anything with the axle.
Tuesday, October 27, 2015
10/26/2015
AM
30:00 airdyne @Z1
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/flat back; :90 rest
B. Hang power clean, 2-2-2-2-2, begin a set every :90
+
3 sets for even times (start fast and then try to maintain for the remainder of the sets- ok to risk coming out too hot here):
500m row
15 burpees
2:30 walk rest
+
3 rounds not for time:
20 band pull aparrts
8-12 heavy reverse hypers
AM
complete
PM
A. complete
B. 145-165-175-185-195(PR)
+
2:50 (row 1:58.9)
3:00 (row 1:58.7)
3:00 (row 1:58.5)
+
complete
red band
90#/side for RH
Solid day! I felt really good today. I started adding more carbs on Sunday and I can already feel a difference, I had a lot more energy during training.
I was really happy with the 2RM hang power clean PR (video). It was actually very easy. I think I need to work on using my legs more for the first rep, the second rep is always super easy but I never really know what to do on the first rep. Like, I sort of just bounce it right off my thighs instead of bending my knees and lowering it like I would on a hang snatch. Still working out the kinks on this. I went for 200 and got the first rep but the bar slipped out of my hands on the second rep! I've never had that happen before, I went to return the bar to my thighs and it just slipped right out of my hands. I was very annoyed. I rested and then went for 200 again, I got the first rep but didn't have the energy to even attempt a second rep. Merrrr. Oh well. 195 is fine for now.
I thought the row/burpee piece went really well, this is the best I've felt aerobically in a long time. I tried to push the row as much as I could, I ended up with a 1:58 on the first set so I stuck with that for then next two. Burpees were probably slower than they should have been, and by the third set I definitely took too long between the row and the first burpee. I was breathing hard but I wasn't panicked, I just felt like I couldn't move any faster. I'm guessing my times should have been closer to 2:30 since that's how long the rest was? Felt a bit nauseous after this one.
30:00 airdyne @Z1
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/flat back; :90 rest
B. Hang power clean, 2-2-2-2-2, begin a set every :90
+
3 sets for even times (start fast and then try to maintain for the remainder of the sets- ok to risk coming out too hot here):
500m row
15 burpees
2:30 walk rest
+
3 rounds not for time:
20 band pull aparrts
8-12 heavy reverse hypers
AM
complete
PM
A. complete
B. 145-165-175-185-195(PR)
+
2:50 (row 1:58.9)
3:00 (row 1:58.7)
3:00 (row 1:58.5)
+
complete
red band
90#/side for RH
Solid day! I felt really good today. I started adding more carbs on Sunday and I can already feel a difference, I had a lot more energy during training.
I was really happy with the 2RM hang power clean PR (video). It was actually very easy. I think I need to work on using my legs more for the first rep, the second rep is always super easy but I never really know what to do on the first rep. Like, I sort of just bounce it right off my thighs instead of bending my knees and lowering it like I would on a hang snatch. Still working out the kinks on this. I went for 200 and got the first rep but the bar slipped out of my hands on the second rep! I've never had that happen before, I went to return the bar to my thighs and it just slipped right out of my hands. I was very annoyed. I rested and then went for 200 again, I got the first rep but didn't have the energy to even attempt a second rep. Merrrr. Oh well. 195 is fine for now.
I thought the row/burpee piece went really well, this is the best I've felt aerobically in a long time. I tried to push the row as much as I could, I ended up with a 1:58 on the first set so I stuck with that for then next two. Burpees were probably slower than they should have been, and by the third set I definitely took too long between the row and the first burpee. I was breathing hard but I wasn't panicked, I just felt like I couldn't move any faster. I'm guessing my times should have been closer to 2:30 since that's how long the rest was? Felt a bit nauseous after this one.
10/25/2015
Long, unplugged hike
Grabbed breakfast with my buds instead, then went to the gym and did:
4 sets:
6:00 airdyne
3:00 mobility
Grabbed breakfast with my buds instead, then went to the gym and did:
4 sets:
6:00 airdyne
3:00 mobility
10/24/2015
A. Squat clean, build to a heavy single in 15:00 (including warm up)
B. Front squat, 4x3-4, 20x1; 2:30 rest
C1. Weighted glute-ham raises, 3x7-10, 20x1; :60 rest
C2. Active 2-arm hang from fat bar, 3x:05-:10; :60 rest
+
Not for time:
800m sled drag, moderate
A. 210 (220 Fx1)
B. 175-190-200 (ran out of time for a fourth set)
C1. DNS
C2. DNS
+
DNS
Today was a bit off because of the nutrition seminar at DSC. We had about an hour for lunch and I was only able to complete the first two parts of my training before we had to go back in and eat before the seminar started again.
Squat cleans went pretty well, 210 was extremely easy to stand up (video). I actually felt like I didn't even fully extend my hips all the way before I dropped under the bar, which is why you see me make the "what the fuck" motion in the video. I went for 220 but the pull was terrible, my chest was completely down and there was no chance of getting it high enough to get under it. Next time. My 15:00 was up anyways.
Front squats went really well, these are getting so much easier. I think 200 is the most I've ever done for four reps. I would have gone up to 210 but I didn't have enough time, by the time I was finished with my first three sets I had to go get my lunch together before the seminar started again. Very happy with these.
The nutrition seminar was AWESOME. I learned so much, I'm so glad I went. Mike is a really cool guy and extremely smart. It was also really cool to see him break down macros for every person, since everyone is so different in what they need it was very interesting to see how each person needs a different breakdown depending on their goals, weight, and lifestyle. When it was my turn, he basically told me I wasn't eating enough carbs and that I needed more calories since my goals are performance-based. He seemed impressed that I was already counting my macros and he told me to keep my protein and fat the same but he increased my carbs to 327g (then told me to subtract the amount of carbs in my PWO protein shake, which is 40g, so I'm really shooting for 287g from food). He also told me I need to be taking supplements (fish oil, creatine, Vitamin D, etc) so I'm going to start introducing those as well. He said I needed to go to bed earlier (I already knew that one, heh oops) but it was so helpful to have him break down my macros. I also learned a lot about timing food correctly and eating correctly on competition days. Overall it was a great experience and I learned a lot. Excellent day!
B. Front squat, 4x3-4, 20x1; 2:30 rest
C1. Weighted glute-ham raises, 3x7-10, 20x1; :60 rest
C2. Active 2-arm hang from fat bar, 3x:05-:10; :60 rest
+
Not for time:
800m sled drag, moderate
A. 210 (220 Fx1)
B. 175-190-200 (ran out of time for a fourth set)
C1. DNS
C2. DNS
+
DNS
Today was a bit off because of the nutrition seminar at DSC. We had about an hour for lunch and I was only able to complete the first two parts of my training before we had to go back in and eat before the seminar started again.
Squat cleans went pretty well, 210 was extremely easy to stand up (video). I actually felt like I didn't even fully extend my hips all the way before I dropped under the bar, which is why you see me make the "what the fuck" motion in the video. I went for 220 but the pull was terrible, my chest was completely down and there was no chance of getting it high enough to get under it. Next time. My 15:00 was up anyways.
Front squats went really well, these are getting so much easier. I think 200 is the most I've ever done for four reps. I would have gone up to 210 but I didn't have enough time, by the time I was finished with my first three sets I had to go get my lunch together before the seminar started again. Very happy with these.
The nutrition seminar was AWESOME. I learned so much, I'm so glad I went. Mike is a really cool guy and extremely smart. It was also really cool to see him break down macros for every person, since everyone is so different in what they need it was very interesting to see how each person needs a different breakdown depending on their goals, weight, and lifestyle. When it was my turn, he basically told me I wasn't eating enough carbs and that I needed more calories since my goals are performance-based. He seemed impressed that I was already counting my macros and he told me to keep my protein and fat the same but he increased my carbs to 327g (then told me to subtract the amount of carbs in my PWO protein shake, which is 40g, so I'm really shooting for 287g from food). He also told me I need to be taking supplements (fish oil, creatine, Vitamin D, etc) so I'm going to start introducing those as well. He said I needed to go to bed earlier (I already knew that one, heh oops) but it was so helpful to have him break down my macros. I also learned a lot about timing food correctly and eating correctly on competition days. Overall it was a great experience and I learned a lot. Excellent day!
 |
| Mike is the best |
 |
| We brought a microwave because we're weirdos about hitting our macros #noshame |
Monday, October 26, 2015
10/23/2015
AM
4 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice
PM
A. Clean pull, 1-1-1-1 @235; 2:00 rest
B. Snatch-grip deadlift, build to a heavy single
C. Sled drag, 6x20m very heavy grind indoors; :90 rest
+
3 sets:
400m run @same pace as last week
:60 rest
AM
complete
PM
A. complete
B. 225
C. complete w/260# on sled
+
1:28
1:28
1:28
Clean pulls felt REALLY have today, they weren't getting very high and I was getting frustrated. I don't understand why I have no problem using my legs and hips for snatch pulls but with clean pulls I want to use all arms and back (video). I can't even imagine cleaning this.
Snatch-grip deadlift was good, 225 was definitely tough. As soon as I picked it up I knew I wouldn't be able to go any heavier without sacrificing the tempo.
Sled drag was rough, I think I overestimated myself on this. Last week I did 245 and it wasn't horrible so I used 260 this week and I think it was too big of a jump. I stopped at least once every set. It was easier dragging it backwards than forwards so I did that the last three sets.
Runs were very hard. This is my own fault for pacing them too quickly four weeks ago. I wasn't sure if I was going to make it through the third one without vomiting afterwards, I was breathing really hard. The rest flew by between runs. Eeeeesh. I was happy I was able to keep the pace and I'm a little nervous for what might show up next week.
4 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice
PM
A. Clean pull, 1-1-1-1 @235; 2:00 rest
B. Snatch-grip deadlift, build to a heavy single
C. Sled drag, 6x20m very heavy grind indoors; :90 rest
+
3 sets:
400m run @same pace as last week
:60 rest
AM
complete
PM
A. complete
B. 225
C. complete w/260# on sled
+
1:28
1:28
1:28
Clean pulls felt REALLY have today, they weren't getting very high and I was getting frustrated. I don't understand why I have no problem using my legs and hips for snatch pulls but with clean pulls I want to use all arms and back (video). I can't even imagine cleaning this.
Snatch-grip deadlift was good, 225 was definitely tough. As soon as I picked it up I knew I wouldn't be able to go any heavier without sacrificing the tempo.
Sled drag was rough, I think I overestimated myself on this. Last week I did 245 and it wasn't horrible so I used 260 this week and I think it was too big of a jump. I stopped at least once every set. It was easier dragging it backwards than forwards so I did that the last three sets.
Runs were very hard. This is my own fault for pacing them too quickly four weeks ago. I wasn't sure if I was going to make it through the third one without vomiting afterwards, I was breathing really hard. The rest flew by between runs. Eeeeesh. I was happy I was able to keep the pace and I'm a little nervous for what might show up next week.
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