AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat, 3-3-3-3-3, 20x1 building so only last 3 is tough (still not maximal), 2:00 rest
B. Muscle ups, 8x3 unbroken, :60 rest
+
10 rounds for time:
1 rope climb
20m light prowler push w/straight arms (10m out and back)
+
2 rounds @80%
200m ski erg
300m run
400m row
AM
DNS
PM
A. 155-185-215-225-240
B. complete
+
14:28 w/90# on prowler
+
complete
I wasn't able to get in any Z1 this morning, I coached from 5:30-8:00, had an elements client from 8:00-9:00, PT clients from 9:00-10:00 then coached class from 10:00-11:00. Busy morning.
Back squats felt excellent today, 240 would have been an easy set of three, except.....my belt popped off before the third rep. Ugh. THANKS HOLIDAY BLOAT. The first two reps were pretty easy and then my belt popped off. I decided to just keep going but the third rep was ugly, I could feel my back immediately start to round and I wasn't tight at all coming out of the bottom. I got it but it wasn't pretty.
Muscle ups were very easy, all sets caught on straight arms. This was the best these have felt in weeks.
I think I did okay on the rope climb workout? I really tried to stay moving as best as I could, the prowler gets tough so quickly. I was breathing really hard by the third set. I could tell I was also wasting too much time turning the prowler around. I thought my rope climbs were pretty quick although I was resting too much near the end. This might have been too slow but overall I was pretty pleased with it.
Today was the first day in weeks where I walked away after training feeling good about my performance. I haven't been feeling confident in myself lately and I want to perform well during the Open. Sometimes I worry that I've "peaked" already and that I won't be able to contribute to our team. Lately I've been walking away from training thinking that I didn't do anything note-worthy and that I'm falling behind everyone else. I know I just need to stick with it, take care of my body and keep working.
Hold the vision, Trust the process Program design by Stephen Flamm
Wednesday, December 30, 2015
12/28/2015
AM
30:00 airdyne @Z1, off every 5:00 for 5 kipping handstand push ups
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips, :60 rest
B. Split jerk gauntlet, 1 every :60 starting @155 and adding 5 every :60
+
12:00 increasing effort every 4:00 (70-80-90%)
9 power cleans, 85
12 hand-release push ups
15 box jumps w/step down, 20"
+
3 rounds not for time:
20m/side 1-arm DB overhead carry
5/side 1-leg reverse hypers
:30 hollow rocks
AM
complete
PM
A. complete
B. complete up to 195 (200 Fx1)
+
complete
+
complete
DB 1-arm carry 40-50-60
I liked doing the handstand push ups in the AM session, they were definitely tough the first set but got easier every set.
The split jerk gauntlet was kind of disappointing. I could tell I was slightly pressing out once the reps got heavier, I think partially because I was paranoid about loading all the weight on my right knee. It's still feeling a little "off" and unstable and I could tell I was trying to protect it. I emailed Balza about an appointment but he's out of town until next week. I definitely wasn't punching underneath the bar as aggressively as I normally would. Also, the bar still felt pretty heavy in the front rack position. I didn't have any misses up until 200, I unracked it but immediately put it back down because it felt really heavy. I waited a few seconds and tried again, I got it overhead but it was out in front. Merrrr. I think I could probably get it next time. I realized 195 is the most weight I've had overhead since the beginning of September.
I enjoyed the increasing effort piece. I started out with all singles on the power cleans then switched over to touch and go for the 90% part.
1-arm DB overhead carry was good, I like these. I also enjoyed the 1-leg reverse hypers and hollow rocks. Overall I give this "not for time" section two thumbs up.
30:00 airdyne @Z1, off every 5:00 for 5 kipping handstand push ups
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips, :60 rest
B. Split jerk gauntlet, 1 every :60 starting @155 and adding 5 every :60
+
12:00 increasing effort every 4:00 (70-80-90%)
9 power cleans, 85
12 hand-release push ups
15 box jumps w/step down, 20"
+
3 rounds not for time:
20m/side 1-arm DB overhead carry
5/side 1-leg reverse hypers
:30 hollow rocks
AM
complete
PM
A. complete
B. complete up to 195 (200 Fx1)
+
complete
+
complete
DB 1-arm carry 40-50-60
I liked doing the handstand push ups in the AM session, they were definitely tough the first set but got easier every set.
The split jerk gauntlet was kind of disappointing. I could tell I was slightly pressing out once the reps got heavier, I think partially because I was paranoid about loading all the weight on my right knee. It's still feeling a little "off" and unstable and I could tell I was trying to protect it. I emailed Balza about an appointment but he's out of town until next week. I definitely wasn't punching underneath the bar as aggressively as I normally would. Also, the bar still felt pretty heavy in the front rack position. I didn't have any misses up until 200, I unracked it but immediately put it back down because it felt really heavy. I waited a few seconds and tried again, I got it overhead but it was out in front. Merrrr. I think I could probably get it next time. I realized 195 is the most weight I've had overhead since the beginning of September.
I enjoyed the increasing effort piece. I started out with all singles on the power cleans then switched over to touch and go for the 90% part.
1-arm DB overhead carry was good, I like these. I also enjoyed the 1-leg reverse hypers and hollow rocks. Overall I give this "not for time" section two thumbs up.
Sunday, December 27, 2015
12/27/2015
Long, unplugged hike
subbed 3 rounds:
1000m row
:60 freestanding handstand practice
2:00 banded march
+
10:00 mobility
It was gross and rainy today and I wanted to hang with Megan at the gym so I skipped the hike and did some rowing instead. It definitely felt good to just go in and row. I might start doing this once it gets really cold in the mornings and I can't hike.
Ready to get back to my normal schedule and regular diet.
subbed 3 rounds:
1000m row
:60 freestanding handstand practice
2:00 banded march
+
10:00 mobility
It was gross and rainy today and I wanted to hang with Megan at the gym so I skipped the hike and did some rowing instead. It definitely felt good to just go in and row. I might start doing this once it gets really cold in the mornings and I can't hike.
Ready to get back to my normal schedule and regular diet.
12/26/2015
OPEX Winter Classic
Event 1
From 0:00-20:00 on the clock
Death by unbroken power snatches 115/85lbs
1. All repetitions must be unbroken to perform the next round
2. No resting barbell on the floor; unlimited barbell rest overhead or at hips
3. If you make the round of 15 (14:00 on the clock) that round becomes a 60-second AMRAP as a tiebreaker, unbroken still required
4. Once finished rest until the 20:00 mark
5. Scored as rounds + repetitions
Event 2
From 20:00-40:00 on the clock
For time: 75 Toes-to-Bar
Each break perform 30 double under as a penalty
1. 15-minute time cap
2. Add one second to 15:00 for each remaining toes-to-bar repetitions at the time cap
3. If you finish before the time cap rest until the 40:00 mark
4. Scored as time to completion
Event 3
From 40:00-60:00 on the clock
20 minute AMRAP
20 Row calories
20 Wall balls 20/14lbs to 10ft
20 Burpees onto 45lb plate
Event 1
9+4
Event 2
7:51
Event 3
4 rounds
TODAY WAS THE WORST.
First of all, let me just say that by this point I've been eating like total shit for four days. It's my own fault. I had french toast and pizza yesterday, ice cream every night, cookies, puppy chow, etc. Not good. The holidays are killing me.
This was also not fun to do by myself. I had to get into the gym early today because I had to be done by 9:45 since we were leaving to go to Columbus. I was really bummed I wasn't able to do this with any of the comp people and I know I definitely didn't push as hard as I should have.
I was really disappointed with the snatches. This was harder than I thought it would be. I think I went about this the wrong way, I definitely warmed up for it incorrectly. I heard Stephen tell Conner to build to to a moderate touch and go triple and I was like "I didn't even think of that!" Eff. I basically just snatched 65 pounds a few time and then snatched 85 pounds and then started. It went well for the first seven minutes and then went downhill pretty quickly. My grip was totally shot and it got really difficult to hang onto it. I'm not sure if I started out too fast and fatigued myself too quickly? I was trying to rest at the top but it got difficult to hold on. I needed to do this with someone to push myself a bit more. It was hard not to mentally "give up".
The toes to bar were okay, I was hoping to do this closer to 7:00. I started out with a set of 15 and then did sets of 10 after that. All double unders were unbroken. This wasn't a grip issue, it was a core issue. My stomach was getting SO sore during the last few sets of toes to bar. I'm not sure if it would have been smarter to jump to to the bar and do a set of 5 instead of resting until I was sure I could get 10? No idea.
The 20:00 piece felt more like 80%. I tried to stay steady the whole time, I think I should have gotten more than 4 rounds but I also didn't want to start out too hot because 20:00 is a real long time. Row was pretty easy, wall balls were broken up 12/8 and burpees were pretty steady. Overall I felt this event went the best for me today (that's weird).
I feel out of shape.
Event 1
From 0:00-20:00 on the clock
Death by unbroken power snatches 115/85lbs
1. All repetitions must be unbroken to perform the next round
2. No resting barbell on the floor; unlimited barbell rest overhead or at hips
3. If you make the round of 15 (14:00 on the clock) that round becomes a 60-second AMRAP as a tiebreaker, unbroken still required
4. Once finished rest until the 20:00 mark
5. Scored as rounds + repetitions
Event 2
From 20:00-40:00 on the clock
For time: 75 Toes-to-Bar
Each break perform 30 double under as a penalty
1. 15-minute time cap
2. Add one second to 15:00 for each remaining toes-to-bar repetitions at the time cap
3. If you finish before the time cap rest until the 40:00 mark
4. Scored as time to completion
Event 3
From 40:00-60:00 on the clock
20 minute AMRAP
20 Row calories
20 Wall balls 20/14lbs to 10ft
20 Burpees onto 45lb plate
Event 1
9+4
Event 2
7:51
Event 3
4 rounds
TODAY WAS THE WORST.
First of all, let me just say that by this point I've been eating like total shit for four days. It's my own fault. I had french toast and pizza yesterday, ice cream every night, cookies, puppy chow, etc. Not good. The holidays are killing me.
This was also not fun to do by myself. I had to get into the gym early today because I had to be done by 9:45 since we were leaving to go to Columbus. I was really bummed I wasn't able to do this with any of the comp people and I know I definitely didn't push as hard as I should have.
I was really disappointed with the snatches. This was harder than I thought it would be. I think I went about this the wrong way, I definitely warmed up for it incorrectly. I heard Stephen tell Conner to build to to a moderate touch and go triple and I was like "I didn't even think of that!" Eff. I basically just snatched 65 pounds a few time and then snatched 85 pounds and then started. It went well for the first seven minutes and then went downhill pretty quickly. My grip was totally shot and it got really difficult to hang onto it. I'm not sure if I started out too fast and fatigued myself too quickly? I was trying to rest at the top but it got difficult to hold on. I needed to do this with someone to push myself a bit more. It was hard not to mentally "give up".
The toes to bar were okay, I was hoping to do this closer to 7:00. I started out with a set of 15 and then did sets of 10 after that. All double unders were unbroken. This wasn't a grip issue, it was a core issue. My stomach was getting SO sore during the last few sets of toes to bar. I'm not sure if it would have been smarter to jump to to the bar and do a set of 5 instead of resting until I was sure I could get 10? No idea.
The 20:00 piece felt more like 80%. I tried to stay steady the whole time, I think I should have gotten more than 4 rounds but I also didn't want to start out too hot because 20:00 is a real long time. Row was pretty easy, wall balls were broken up 12/8 and burpees were pretty steady. Overall I felt this event went the best for me today (that's weird).
I feel out of shape.
12/25/2015
OFF
Merry Christmas!
Very chill day. Opened presents, ate peach french toast, saw Star Wars, ate pizza, went to sleep. Fun day with my family.
Merry Christmas!
Very chill day. Opened presents, ate peach french toast, saw Star Wars, ate pizza, went to sleep. Fun day with my family.
 |
| Christmas morning! |
 |
| STAR WARS |
 |
| Oops. |
12/24/2015
For 10:00
evens: :25 2-arm passive hang from fat bar
odds: :25 planche hold w/feet in rings
+
5 rounds easy:
200m jog
20m bear crawl
20m stone carry, small stone
20m prowler push, tough indoors
+
3 sets not for time:
2:00 anterior loaded banded march (bear hug a med ball @your chest)
10/leg unweighted 1-leg reverse hypers, controlled throughout
complete
+
complete w/160# on prowler
+
complete w/14# wall ball
This was the first time doing a planche hold, it was definitely challenging but I liked it!
It was sad how hard I was breathing during the 5 rounds. I don't know why I can't breathe all of a sudden (well, worse than normal). The sugar cookies and puppy chow the day before probably didn't help. THE HOLIDAYS AMIRIGHT. But even before today I feel like my breathing has been really bad the past few weeks.
I'm definitely going to start doing the banded march in my warm up, this really opened up my hips. I also enjoyed the 1-leg reverse hyper.
12/23/2015
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. Power snatch, 1-1-1; :90 rest
B. Snatch pulls, 1-1-1 starting @best load in A and building; :90 rest
C. Snatch-grip deadlift, 1-1-1 starting @best load in B and building to heavy single; :90 rest
+
6 sets for even times:
500m row
10 handstand push ups
2:30 rest
AM
subbed in Tuesday's Z1 session due to time limitation
PM
A. 120-130-140
B. 150-170-190
C. 190-210-230
+
2:27 (2:04.8)
2:27 (2:02.1)
2:29 (2:01.4)
2:32 (2:03.3)
2:34 (2:03.6)
2:37 (2:03.5)
I was short on time (and equipment, the class at CF Leb needed the rowers and we only have three) so I just did the Tuesday AM session.
Power snatches were okay, I wasn't nearly as warmed up for these as I should have been. I really need to get my shit together with my warm up. I worked up to 140 easily, I hit 150 but caught it in a semi-squat. I wasn't sure at first but after showing the video to Pam, Austin, and Stephen, the majority of the opinion was that it wasn't a power snatch. Bummer. At least it was easy.
The row/handstand push up piece was okay. My rowing has really gone downhill. I feel like I should have been pulling closer to a 2:00 for this, instead I was averaging a 2:03 and it was hard to even keep that pace. Rowing is so difficult for me now and it used to be so easy. Would it be possible to go back to doing more rowing in my AM sessions? I'm not sure why it has gotten so hard to hold even a 2:03. Handstand push ups were super easy and unbroken every set, it's amazing to think about how easy these were today compared to when I did 15.4 last month. My time fell off on the last few sets due to too much rest between rowing and HSPU.
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. Power snatch, 1-1-1; :90 rest
B. Snatch pulls, 1-1-1 starting @best load in A and building; :90 rest
C. Snatch-grip deadlift, 1-1-1 starting @best load in B and building to heavy single; :90 rest
+
6 sets for even times:
500m row
10 handstand push ups
2:30 rest
AM
subbed in Tuesday's Z1 session due to time limitation
PM
A. 120-130-140
B. 150-170-190
C. 190-210-230
+
2:27 (2:04.8)
2:27 (2:02.1)
2:29 (2:01.4)
2:32 (2:03.3)
2:34 (2:03.6)
2:37 (2:03.5)
I was short on time (and equipment, the class at CF Leb needed the rowers and we only have three) so I just did the Tuesday AM session.
Power snatches were okay, I wasn't nearly as warmed up for these as I should have been. I really need to get my shit together with my warm up. I worked up to 140 easily, I hit 150 but caught it in a semi-squat. I wasn't sure at first but after showing the video to Pam, Austin, and Stephen, the majority of the opinion was that it wasn't a power snatch. Bummer. At least it was easy.
The row/handstand push up piece was okay. My rowing has really gone downhill. I feel like I should have been pulling closer to a 2:00 for this, instead I was averaging a 2:03 and it was hard to even keep that pace. Rowing is so difficult for me now and it used to be so easy. Would it be possible to go back to doing more rowing in my AM sessions? I'm not sure why it has gotten so hard to hold even a 2:03. Handstand push ups were super easy and unbroken every set, it's amazing to think about how easy these were today compared to when I did 15.4 last month. My time fell off on the last few sets due to too much rest between rowing and HSPU.
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