AM
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod headstand hold
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips; :60 rest
B. Hang power cleans, build to a tough double in 10:00
C. Split jerk, 6x1 starting @105 and adding 10 to end @155; begin a rep every :60
+
3 rounds not for time:
6-8 moderate bent over DB reverse flies
7-10 moderate reverse hypers
AM
complete
PM
A. complete
B. 195
C. complete
+
complete
8# for DBRF
80#/side for RH
Good day! I'm already feeling much better and more recovered than last week.
Hang power cleans were decent, although I would have liked to hit 200. 195 was not pretty, I caught both reps really low on my chest with my elbows down. I'm not trying to make excuses buttttttttt the bar I was using had hardly any spin which made it very difficult for me to whip my elbows around, especially on the second rep. The weight didn't feel heavy, it was just awkward because the bar was sort of delayed because the spin wasn't very fast. This definitely sounds like an excuse but I'm cool with it.
Split jerks were easy and crisp, these are getting more comfortable overhead.
I had a really enjoyable evening coaching classes tonight, each class was a great group of people, everyone was paying attention and working really hard. We laughed a lot. Good times were had by all.
Hold the vision, Trust the process Program design by Stephen Flamm
Tuesday, December 8, 2015
Monday, December 7, 2015
12/5/2015
5 sets:
3 unweighted strict supinated CTB pull ups
:30 rest
9 wall balls, 14 to 9'
+
5 sets:
5 toes to bar
:30 rest
3-5 weighted glute-ham raises, 20x1
:30 rest
+
Not for time:
800m sled drag, moderate
complete
+
complete, 25# for GHR
+
complete w/80# on sled
+
2 hour mobility clinic with Drew Cook
Wall balls were so easy! I love the 9' target.
Toes to bar were also really easy, I realized I haven't done these in awhile and they felt great.
It was a crisp but nice day for a sled drag. I was able to stay moving the entire time with hardly any breaks to switch direction.
Also did some gymnastics work, I'm trying to work on a higher catch at the top of my muscle ups. When I was practicing today it felt like I was catching them on straight arms but then I watched the video (link) and it doesn't look like that at all! It still looks like I'm catching in a dip. Merrrr. I'm wondering if I should keep working on these or just go back to doing muscle ups how I do them normally.
I attended the mobility clinic put on by Mobility Fit and it was awesome. I learned so much. I basically had no idea how to mobilize my lower body correctly so I picked up a lot of important tips from Drew and Kirk. I really liked how Drew said it's important to come in and mobilize to prepare for the workout and the actual movements instead of just coming in and aimlessly warming up. I'm definitely guilty of that, I tend to do the same exact warm up every single day (roll around on the foam roller, lacrosse ball, PVC pipe, blah blah) but I'm not properly warming up for the exact movements I'm going to be doing in training. I also had Drew look at my right leg after the clinic was over since I've been having a lot of tightness in my right knee and right ankle. He said the left side of my back has been getting tight when I squat because I'm trying to compensate for the right leg. He told me I should probably make an appointment with him or Kirk for some dry needling so I'm going to try to do that soon.
3 unweighted strict supinated CTB pull ups
:30 rest
9 wall balls, 14 to 9'
+
5 sets:
5 toes to bar
:30 rest
3-5 weighted glute-ham raises, 20x1
:30 rest
+
Not for time:
800m sled drag, moderate
complete
+
complete, 25# for GHR
+
complete w/80# on sled
+
2 hour mobility clinic with Drew Cook
Wall balls were so easy! I love the 9' target.
Toes to bar were also really easy, I realized I haven't done these in awhile and they felt great.
It was a crisp but nice day for a sled drag. I was able to stay moving the entire time with hardly any breaks to switch direction.
Also did some gymnastics work, I'm trying to work on a higher catch at the top of my muscle ups. When I was practicing today it felt like I was catching them on straight arms but then I watched the video (link) and it doesn't look like that at all! It still looks like I'm catching in a dip. Merrrr. I'm wondering if I should keep working on these or just go back to doing muscle ups how I do them normally.
I attended the mobility clinic put on by Mobility Fit and it was awesome. I learned so much. I basically had no idea how to mobilize my lower body correctly so I picked up a lot of important tips from Drew and Kirk. I really liked how Drew said it's important to come in and mobilize to prepare for the workout and the actual movements instead of just coming in and aimlessly warming up. I'm definitely guilty of that, I tend to do the same exact warm up every single day (roll around on the foam roller, lacrosse ball, PVC pipe, blah blah) but I'm not properly warming up for the exact movements I'm going to be doing in training. I also had Drew look at my right leg after the clinic was over since I've been having a lot of tightness in my right knee and right ankle. He said the left side of my back has been getting tight when I squat because I'm trying to compensate for the right leg. He told me I should probably make an appointment with him or Kirk for some dry needling so I'm going to try to do that soon.
Sunday, December 6, 2015
12/4/2015
AM
3 rounds easy of:
3:00 airdyne
3:00 row
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB Farmers walk), switch @20m
3:00 mobility work of choice
PM
A. Snatch balance, 10:00 light tech work
B. Jerk balance, 10:00 light tech work
+
15:00 row @Z1, off every 3:00 for 10-20' handstand walk
+
3 rounds not for time:
10 reverse hypers
:90 banded march
AM
complete
PM
A. complete up to 125
B. complete up to 135
+
complete
+
complete, 80#/side for RH
Very thankful for a lighter week, I needed it. I think my body was telling me I needed to chill a little bit. I talked to Heather about my diet and she organized my food into a new and improved food plan. We reduced my overall caloric intake a little bit since I want to lean out and stop feeling so bloated and heavy. I'm eating the same foods I was before, just timing them better and eating more chicken for dinner. I'll probably have to increase my carb intake once I get back to normal training volume but for now the new food plan seems great. Megan also got in touch with me about trying to sync up our training schedules so I don't have to train alone. I'm really lucky to have such a great coach and awesome friends.
Snatch balances felt excellent today, I was able to work up to an easy 125. Every rep was really crisp and fast.
Jerk balances were also really good, 135 felt solid overhead. For some reason when I set up for the jerk I'm putting my hands a bit wider than normal but when I actually jerk overhead they feel really close together. I know this makes no sense, but it's true! As soon as I jerk overhead my hand placement suddenly feels narrow.
I really enjoyed the Z1 row and handstand walk combo, I wouldn't mind doing this more often. Handstand walk was pain-free and easy.
The banded march is no joke, it gets tiring pretty quickly.
3 rounds easy of:
3:00 airdyne
3:00 row
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB Farmers walk), switch @20m
3:00 mobility work of choice
PM
A. Snatch balance, 10:00 light tech work
B. Jerk balance, 10:00 light tech work
+
15:00 row @Z1, off every 3:00 for 10-20' handstand walk
+
3 rounds not for time:
10 reverse hypers
:90 banded march
AM
complete
PM
A. complete up to 125
B. complete up to 135
+
complete
+
complete, 80#/side for RH
Very thankful for a lighter week, I needed it. I think my body was telling me I needed to chill a little bit. I talked to Heather about my diet and she organized my food into a new and improved food plan. We reduced my overall caloric intake a little bit since I want to lean out and stop feeling so bloated and heavy. I'm eating the same foods I was before, just timing them better and eating more chicken for dinner. I'll probably have to increase my carb intake once I get back to normal training volume but for now the new food plan seems great. Megan also got in touch with me about trying to sync up our training schedules so I don't have to train alone. I'm really lucky to have such a great coach and awesome friends.
Snatch balances felt excellent today, I was able to work up to an easy 125. Every rep was really crisp and fast.
Jerk balances were also really good, 135 felt solid overhead. For some reason when I set up for the jerk I'm putting my hands a bit wider than normal but when I actually jerk overhead they feel really close together. I know this makes no sense, but it's true! As soon as I jerk overhead my hand placement suddenly feels narrow.
I really enjoyed the Z1 row and handstand walk combo, I wouldn't mind doing this more often. Handstand walk was pain-free and easy.
The banded march is no joke, it gets tiring pretty quickly.
Thursday, December 3, 2015
12/2/2015
AM
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
every :60 for 9 sets, think of adding each set:
1-3: 3 touch and go power snatches
4-6: 2 snatch pulls
7-9: 1 snatch-grip deadlift
+
15.4 @85%
+
3 sets:
500m row @high sustainable effort
2:00 walk rest
AM
6 sets complete
PM
1-3: 85-95-105
4-6: 175-185-195
7-9: 205-225-235
+
86 (5 reps less than open score)
+
1:57.9
1:57.6
1:56.8
Once again I came into the gym with no motivation to train. Feeling physically drained and my head is not in it right now. Not sure what the deal is.
The snatch EMOM was definitely different, I should have gone heavier on the touch and go power snatches for sure. 105 was really easy. I found it difficult to keep good form on the snatch pulls, I felt like I had to rush through them so I could get weight on the bar before the next minute, they didn't feel like good quality reps. Snatch-grip deadlifts were very easy.
I was disappointed in my performance on 15.4. In the back of my mind I was expecting this to happen considering I haven't done handstand push ups in about three months and my shoulders still aren't as strong as they were before I took six weeks off. Still though, I was not happy with this. My shoulders fatigued pretty quickly, I should have gone to sets of two earlier. I was breathing hard but it was definitely sustainable, the only thing holding me back was making sure I had enough rest before attempting another set of HSPUs. Power cleans were extremely easy. For some reason my lower back was lit up after this was over. I know five reps short of my open score isn't bad at all, in fact it's decent for not having done any handstand push ups in months. But still, it makes me sad when I'm supposed to be good at something and then it doesn't go well.
Rows were tougher than anticipated, I was breathing really hard. I felt really out of shape on these, I used to be able to hold this pace for 8 sets over the summer and today I was wiped out after three. WHAT IS HAPPENING TO ME.
*****A NOTE FROM THE AUTHOR*****
I know this is my blog and I like to be honest about how I'm feeling during training. I've had zero motivation to train the past two days. Zero. None. I've come into the gym tired and drained and immediately wanted to go home. I don't understand it, because my programming the past two days has been so fun and awesome. Normally I would really enjoy the EMOMs on Tuesday, but for some reason it took me so much effort to work up the energy to complete them. My mind wasn't in my lifting on Wednesday. All I could think about how I dislike my training schedule right now, it's really hard training on Tuesday and Wednesday when there's no one in the gym. I need people around. I want to train with my friends instead of by myself on a Tuesday afternoon. I have no idea where this lack of motivation is coming from or why I'm so exhausted all of a sudden. Nothing has changed, I'm getting the same amount of sleep and there haven't been any insane life events taking place. I'm just tired.
I'm feeling very lost with my diet and food plan right now. I was really lean over the summer and then my shoulder stuff started happening and I started putting on some weight and also got too relaxed with my diet. I was so diligent over the summer and it was the best I've ever felt. I still feel fine right now but I'm not crazy about how heavy I am at the moment. I'm also eating a lot more carbs than I was over the summer ever since I went to the Dynamic Nutrition seminar. I know I need to make some changes within my macros but I'm not sure what to change. Luckily my buddy Heather is going to help me out, I basically just need to know what specific foods to eat.
Recently I also have this extreme fear of getting injured (I know this blog post has taken a super dark, serious turn). I've watched people get really hurt over the past few months. Every time I do any heavy squatting or olympic lifting I'm basically just like "this is it, I'm going to blow out a knee or jack up my back." and it's getting in the way of my training. Any time I'm lifting now, I'm worrying about getting hurt. I'm not really sure how to shake it.
Basically, I've got a lot going on in my brain recently. It makes me sad that I've had zero motivation to train because I love training. It's fun and I don't like walking into the gym with the attitude that I don't want to be there. My programming is awesome and the people are the best. My heart hasn't been in it this week and I'm hoping this next week will be better. I'm looking forward to the mobility clinic Saturday, I think that will ease a lot of my worry about the injuries. I just need to hit reset and try again.
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
every :60 for 9 sets, think of adding each set:
1-3: 3 touch and go power snatches
4-6: 2 snatch pulls
7-9: 1 snatch-grip deadlift
+
15.4 @85%
+
3 sets:
500m row @high sustainable effort
2:00 walk rest
AM
6 sets complete
PM
1-3: 85-95-105
4-6: 175-185-195
7-9: 205-225-235
+
86 (5 reps less than open score)
+
1:57.9
1:57.6
1:56.8
Once again I came into the gym with no motivation to train. Feeling physically drained and my head is not in it right now. Not sure what the deal is.
The snatch EMOM was definitely different, I should have gone heavier on the touch and go power snatches for sure. 105 was really easy. I found it difficult to keep good form on the snatch pulls, I felt like I had to rush through them so I could get weight on the bar before the next minute, they didn't feel like good quality reps. Snatch-grip deadlifts were very easy.
I was disappointed in my performance on 15.4. In the back of my mind I was expecting this to happen considering I haven't done handstand push ups in about three months and my shoulders still aren't as strong as they were before I took six weeks off. Still though, I was not happy with this. My shoulders fatigued pretty quickly, I should have gone to sets of two earlier. I was breathing hard but it was definitely sustainable, the only thing holding me back was making sure I had enough rest before attempting another set of HSPUs. Power cleans were extremely easy. For some reason my lower back was lit up after this was over. I know five reps short of my open score isn't bad at all, in fact it's decent for not having done any handstand push ups in months. But still, it makes me sad when I'm supposed to be good at something and then it doesn't go well.
Rows were tougher than anticipated, I was breathing really hard. I felt really out of shape on these, I used to be able to hold this pace for 8 sets over the summer and today I was wiped out after three. WHAT IS HAPPENING TO ME.
*****A NOTE FROM THE AUTHOR*****
I know this is my blog and I like to be honest about how I'm feeling during training. I've had zero motivation to train the past two days. Zero. None. I've come into the gym tired and drained and immediately wanted to go home. I don't understand it, because my programming the past two days has been so fun and awesome. Normally I would really enjoy the EMOMs on Tuesday, but for some reason it took me so much effort to work up the energy to complete them. My mind wasn't in my lifting on Wednesday. All I could think about how I dislike my training schedule right now, it's really hard training on Tuesday and Wednesday when there's no one in the gym. I need people around. I want to train with my friends instead of by myself on a Tuesday afternoon. I have no idea where this lack of motivation is coming from or why I'm so exhausted all of a sudden. Nothing has changed, I'm getting the same amount of sleep and there haven't been any insane life events taking place. I'm just tired.
I'm feeling very lost with my diet and food plan right now. I was really lean over the summer and then my shoulder stuff started happening and I started putting on some weight and also got too relaxed with my diet. I was so diligent over the summer and it was the best I've ever felt. I still feel fine right now but I'm not crazy about how heavy I am at the moment. I'm also eating a lot more carbs than I was over the summer ever since I went to the Dynamic Nutrition seminar. I know I need to make some changes within my macros but I'm not sure what to change. Luckily my buddy Heather is going to help me out, I basically just need to know what specific foods to eat.
Recently I also have this extreme fear of getting injured (I know this blog post has taken a super dark, serious turn). I've watched people get really hurt over the past few months. Every time I do any heavy squatting or olympic lifting I'm basically just like "this is it, I'm going to blow out a knee or jack up my back." and it's getting in the way of my training. Any time I'm lifting now, I'm worrying about getting hurt. I'm not really sure how to shake it.
Basically, I've got a lot going on in my brain recently. It makes me sad that I've had zero motivation to train because I love training. It's fun and I don't like walking into the gym with the attitude that I don't want to be there. My programming is awesome and the people are the best. My heart hasn't been in it this week and I'm hoping this next week will be better. I'm looking forward to the mobility clinic Saturday, I think that will ease a lot of my worry about the injuries. I just need to hit reset and try again.
12/1/2015
AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choices
PM
A. Back squat w/chains, build quickly to a heavy double, then take your time to work to a heavy single
B. 1-arm DB row w/straps, 3x3-5/arm, 10x0; :45 between arms
+
For 12:00
evens- 2-3 unbroken muscle ups
odds- 6-8 alternating axle front rack reverse lunges, moderate
+
For 12:00
evens- 1 rope climb
odds- 16 fast alternating box step up/step downs, 20
+
800m walk cool-down
AM
complete
PM
A. 210
B. 50-55-60 (3R/5L)
+
complete
2 muscle ups each set
110# for axle lunges
+
complete
+
subbed mobility
Today wasn't the best. Back squats were insanely heavy, I have no idea why. I was able to do 210 for a double last week and today I could barely do a single at that weight. I also felt my back tighten up during the single at 210 so I called it there, it got tight in the exact same spot as the front squats on Saturday. This is frustrating. I've had this happen a few times before, it always happens in the exact same spot. I was able to do the rest of my training but I had to just make sure I was careful.
DB rows were fine.
The EMOMs were okay, I honestly had no motivation to do these today. Muscle ups were two each time, they were relatively easy and I was trying to catch them at full lockout but I didn't really have any energy to do a third. Rope climbs were fast, these are definitely getting better.
I subbed 10:00 mobility for the cool-down walk so I could roll out my back.
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choices
PM
A. Back squat w/chains, build quickly to a heavy double, then take your time to work to a heavy single
B. 1-arm DB row w/straps, 3x3-5/arm, 10x0; :45 between arms
+
For 12:00
evens- 2-3 unbroken muscle ups
odds- 6-8 alternating axle front rack reverse lunges, moderate
+
For 12:00
evens- 1 rope climb
odds- 16 fast alternating box step up/step downs, 20
+
800m walk cool-down
AM
complete
PM
A. 210
B. 50-55-60 (3R/5L)
+
complete
2 muscle ups each set
110# for axle lunges
+
complete
+
subbed mobility
Today wasn't the best. Back squats were insanely heavy, I have no idea why. I was able to do 210 for a double last week and today I could barely do a single at that weight. I also felt my back tighten up during the single at 210 so I called it there, it got tight in the exact same spot as the front squats on Saturday. This is frustrating. I've had this happen a few times before, it always happens in the exact same spot. I was able to do the rest of my training but I had to just make sure I was careful.
DB rows were fine.
The EMOMs were okay, I honestly had no motivation to do these today. Muscle ups were two each time, they were relatively easy and I was trying to catch them at full lockout but I didn't really have any energy to do a third. Rope climbs were fast, these are definitely getting better.
I subbed 10:00 mobility for the cool-down walk so I could roll out my back.
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