AM
5000m row @Z1, off every 1000m for 8 fast burpees over the erg
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips; :60 rest
B. Power clean & push jerk touch and go @shoulders, build to a tough rep
+
For time:
20 ground to overhead, 125
+
10:00 @80%
5 wall walks
50m Farmers walk, 53/hand
10 assault bike calories
+
3 rounds not for time:
7-10 moderate reverse hypers
:30/side plank
4-6 hollow to superman rolls (1=hollow to superman back to hollow)
AM
complete
PM
A. complete
B. 165
+
1:41
+
complete
+
complete
80#/side for RH
Meh, power clean and push jerk was pretty pathetic, 165 doesn't seem very good. 125 and 145 were super crisp off the shoulders but the push jerk at 165 was basically a half press/half jerk. I'm already pretty awkward with push jerks and not being able to pause between the clean and the jerk was tough at the heavier weight. Once I felt the slight press out at 165 I called it there, even though I know I'm capable of more.
The 20 ground to overhead went really well! Brandie told me the competition time cap for this event was two minutes so I definitely wanted to beat that. I tried to basically not rest at all between singles, there were probably two reps where I had to take a few breaths but overall I was moving pretty well. Austin and Brandie said all my reps looked crisp, and I asked Austin if my knees were locked out on all my reps and he said yes. Sweet!
The 10:00 piece was nice and chill. Wall walks felt good.
The hollow to superman were pretty awkward at first, it was hard for me to roll from the superman to the hollow hold without rushing it. The classes had a good laugh when I demonstrated these hehe.
Hold the vision, Trust the process Program design by Stephen Flamm
Tuesday, February 9, 2016
Monday, February 8, 2016
Sunday, February 7, 2016
2/6/2016
A. 1&1/4 front squats, 5-5-5; 2:30 rest
B. Thruster, build quickly to a tough but fast single out of the rack
+
6:00 @90% of [3 toes to bar + 3 thrusters @65 + 6 toes to bar + 6 thrusters @65 and so on...]
3:00 rest
6:00 @90% of [18 box step up/step downs @20 + 12 assault bike calories]
+
3 rounds not for time:
5-10 unweighted glute-ham raises
10 glute-ham sit ups
A. 145-165-175
B. 165
+
complete
+
complete
+
complete
Today was awesome! Addi came in and trained with me. I forgot how much I missed working out with people. I enjoy doing my own programming but I like training with someone else every now and then. It was really cool having her hop in on my training.
Front squats were feeling good today, I think 175 is pretty solid for five? The one and a quarter squats always get a bit rough on the last two reps.
I wish I could take thrusters from the rack all the time! This was neat. Addi and I both worked up to 165 which is 5 pounds under my PR and I'm pretty sure it was a thruster PR for Addi.
The toes to bar/thruster piece actually wasn't as bad as I thought it would be. Thrusters felt better today than they have in a long time, my shoulders were holding up nicely today. My core totally gave out on the toes to bar. Merrrrr.
The step up/assault bike piece was terrible. Addi definitely pushed me on this one, she would hop off the bike and go right to the box so I tried to do that as well. The assault calories got nasty by the third round.
Overall this was a really good day. I think Addi and I are going to start training together on Saturdays. We make a good team, I push her on the strength work and she pushes me on the aerobic pieces. It's nice to have a training buddy every now and then.
B. Thruster, build quickly to a tough but fast single out of the rack
+
6:00 @90% of [3 toes to bar + 3 thrusters @65 + 6 toes to bar + 6 thrusters @65 and so on...]
3:00 rest
6:00 @90% of [18 box step up/step downs @20 + 12 assault bike calories]
+
3 rounds not for time:
5-10 unweighted glute-ham raises
10 glute-ham sit ups
A. 145-165-175
B. 165
+
complete
+
complete
+
complete
Today was awesome! Addi came in and trained with me. I forgot how much I missed working out with people. I enjoy doing my own programming but I like training with someone else every now and then. It was really cool having her hop in on my training.
Front squats were feeling good today, I think 175 is pretty solid for five? The one and a quarter squats always get a bit rough on the last two reps.
I wish I could take thrusters from the rack all the time! This was neat. Addi and I both worked up to 165 which is 5 pounds under my PR and I'm pretty sure it was a thruster PR for Addi.
The toes to bar/thruster piece actually wasn't as bad as I thought it would be. Thrusters felt better today than they have in a long time, my shoulders were holding up nicely today. My core totally gave out on the toes to bar. Merrrrr.
The step up/assault bike piece was terrible. Addi definitely pushed me on this one, she would hop off the bike and go right to the box so I tried to do that as well. The assault calories got nasty by the third round.
Overall this was a really good day. I think Addi and I are going to start training together on Saturdays. We make a good team, I push her on the strength work and she pushes me on the aerobic pieces. It's nice to have a training buddy every now and then.
 |
| Buds |
2/5/2016
AM
10:00 bike @Z1
+
4 sets:
:30 row sprint- increase effort every :10 so last :10 is 100%
3:30 walk rest
+
10:00 mobility work of choice
PM
A. Snatch (any variation), build to a moderate single in exactly 3 attempts above 105
B. Clean (any variation), build to a moderate single in exactly 3 attempts picking up where you left off in A
+
For time:
5 squat cleans, 155
10 bar muscle ups
100 double unders
+
For 10:00
evens- 9 kipping handstand push ups
odds- 9 touch and go deadlifts, 125
+
3 rounds not for time:
20-30m double KB/DB overhead carry
4/side moderate powell raise, 30x0
AM
complete
+
145m
141m
141m
144m
+
complete
PM
A. 155
B. 200
+
2:30
+
complete
+
complete
35# KB
12# for PR
Man, I was lifting like a real turd today. I was really looking forward to the lifting portion, I thought it was a cool set up and I definitely need to work on making larger jumps. For the snatches I went 105-125-145. The snatch at 145 was super easy so I jumped to 160 but I failed it. I tried again but failed. Merrrrr. I went down to 155 and failed that as well. At this point I was getting pretty pissed, I kept failing out in front. I took some weight off and hit 145 just for a confidence boost. I put ten pounds back on and snatched 155 easily. Jesus. This was super annoying. I started at 155 for the cleans, then went to 175. I decided to jump to 200 for my final clean but failed the first attempt. It was such a bad lift, I rushed my first pull and didn't fully extend before pulling myself underneath the bar. I rested for a minute and then cleaned it easily on the second attempt. This was not my finest lifting session.
The clean/bar muscle up workout was awesome, this went really well. This is a perfect workout for me and I wanted to smash it. The cleans at 155 were all quick singles and weren't hard at all. I was hoping to go unbroken on the bar muscle ups but I ended up breaking them up 7/3. My grip was getting fatigued and I figured it was smarter to just come off the bar than waste time hanging out at the top and risk failure. Double unders were easily unbroken. I was happy to get under three minutes on this and it's always a good day when I can come within five seconds of Megan and Mark on a workout.
The EMOM was easy, my handstand push ups are getting better every week.
10:00 bike @Z1
+
4 sets:
:30 row sprint- increase effort every :10 so last :10 is 100%
3:30 walk rest
+
10:00 mobility work of choice
PM
A. Snatch (any variation), build to a moderate single in exactly 3 attempts above 105
B. Clean (any variation), build to a moderate single in exactly 3 attempts picking up where you left off in A
+
For time:
5 squat cleans, 155
10 bar muscle ups
100 double unders
+
For 10:00
evens- 9 kipping handstand push ups
odds- 9 touch and go deadlifts, 125
+
3 rounds not for time:
20-30m double KB/DB overhead carry
4/side moderate powell raise, 30x0
AM
complete
+
145m
141m
141m
144m
+
complete
PM
A. 155
B. 200
+
2:30
+
complete
+
complete
35# KB
12# for PR
Man, I was lifting like a real turd today. I was really looking forward to the lifting portion, I thought it was a cool set up and I definitely need to work on making larger jumps. For the snatches I went 105-125-145. The snatch at 145 was super easy so I jumped to 160 but I failed it. I tried again but failed. Merrrrr. I went down to 155 and failed that as well. At this point I was getting pretty pissed, I kept failing out in front. I took some weight off and hit 145 just for a confidence boost. I put ten pounds back on and snatched 155 easily. Jesus. This was super annoying. I started at 155 for the cleans, then went to 175. I decided to jump to 200 for my final clean but failed the first attempt. It was such a bad lift, I rushed my first pull and didn't fully extend before pulling myself underneath the bar. I rested for a minute and then cleaned it easily on the second attempt. This was not my finest lifting session.
The clean/bar muscle up workout was awesome, this went really well. This is a perfect workout for me and I wanted to smash it. The cleans at 155 were all quick singles and weren't hard at all. I was hoping to go unbroken on the bar muscle ups but I ended up breaking them up 7/3. My grip was getting fatigued and I figured it was smarter to just come off the bar than waste time hanging out at the top and risk failure. Double unders were easily unbroken. I was happy to get under three minutes on this and it's always a good day when I can come within five seconds of Megan and Mark on a workout.
The EMOM was easy, my handstand push ups are getting better every week.
Friday, February 5, 2016
2/3/2016
AM
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 bike
2 dead hang to inverted
2x [:10 double unders + :20 single unders]
PM
A. 1 squat snatch + 2 overhead squats, 1-1-1-1-1 moderate, begin a set every 2:00
B. Snatch-grip deadlift, 2-2-1-1-1 @105-110%, snatch 1RM, 31x1, 2:00 rest
+
7 rounds even:
7 handstand push ups
7 KB swings, 53
7 ski erg calories
:60 rest
+
3 sets:
4-6/side moderate DB external rotation
rest as needed
+
10:00 assault bike @Z1
AM
6 sets complete
subbed :60 bike for double unders/single unders
PM
A. 105-115-125-135-150
B. 175-175-180-180-180
+
1:11
1:08
1:06
1:09
1:06
1:04
1:04
+
complete
8#-8#-10#(4R/5L)
+
complete
Right knee was feeling kind of sore today after all the squatting yesterday so I subbed in :60 airdyne instead of the double unders/single unders. I need to make an appointment with Balza so he can work out some knots in my knee and shoulder.
Snatches were definitely rough today, I was still pretty sore and tired. I was slow under the bar and wasn't being aggressive on anything. I didn't have any fails until my first attempt at 150, I caught it in the bottom and then basically just dumped it forward because I got lazy. I tried again and hit it on the second attempt but the overhead squats were tough. Oh well. I felt slow and fatigued but I was happy to at least hit 150, when I was warming up I didn't think I would be able to snatch anything over 135 today.
Snatch-grip deadlifts were easy.
I enjoyed the seven sets, these started out really well but got tough by the last two sets. Handstand push ups were all unbroken and very easy, same with KB. The ski erg is what made it difficult in the end. My lower back was also blown up after this was over, I guess from the kettlebell? I have no idea.
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 bike
2 dead hang to inverted
2x [:10 double unders + :20 single unders]
PM
A. 1 squat snatch + 2 overhead squats, 1-1-1-1-1 moderate, begin a set every 2:00
B. Snatch-grip deadlift, 2-2-1-1-1 @105-110%, snatch 1RM, 31x1, 2:00 rest
+
7 rounds even:
7 handstand push ups
7 KB swings, 53
7 ski erg calories
:60 rest
+
3 sets:
4-6/side moderate DB external rotation
rest as needed
+
10:00 assault bike @Z1
AM
6 sets complete
subbed :60 bike for double unders/single unders
PM
A. 105-115-125-135-150
B. 175-175-180-180-180
+
1:11
1:08
1:06
1:09
1:06
1:04
1:04
+
complete
8#-8#-10#(4R/5L)
+
complete
Right knee was feeling kind of sore today after all the squatting yesterday so I subbed in :60 airdyne instead of the double unders/single unders. I need to make an appointment with Balza so he can work out some knots in my knee and shoulder.
Snatches were definitely rough today, I was still pretty sore and tired. I was slow under the bar and wasn't being aggressive on anything. I didn't have any fails until my first attempt at 150, I caught it in the bottom and then basically just dumped it forward because I got lazy. I tried again and hit it on the second attempt but the overhead squats were tough. Oh well. I felt slow and fatigued but I was happy to at least hit 150, when I was warming up I didn't think I would be able to snatch anything over 135 today.
Snatch-grip deadlifts were easy.
I enjoyed the seven sets, these started out really well but got tough by the last two sets. Handstand push ups were all unbroken and very easy, same with KB. The ski erg is what made it difficult in the end. My lower back was also blown up after this was over, I guess from the kettlebell? I have no idea.
2/2/2016
AM
5 sets of:
3:00 bike @high aerobic effort
:60 rest
3:00 Balza/Drew rehab pieces of choice
:60 rest
PM
A. Back squat, 2-2-1-1, build to a heavy (not max) single
+
AMRAP in 4:00
Strict pull ups, must return to dead hang each rep even if doing singles
+
Every :60 for 10 sets:
10 unbroken wall balls, 14 to 9'
+
2000m row @Z1
AM
complete
PM
A. 245-255-265-270
+
36 @146 BW
+
complete
+
complete
Today was pretty good! I was sort of hoping for a back squat PR today since back squats have been going so well lately, but as soon as I started warming up I knew it wasn't the day for a 285 back squat. My legs were still so sore and tired from the competition. 245 and 255 went up pretty easily but 265 was tough for a single. I went to 270 and it was definitely hard. I was bummed but I knew going in there would be a strong possibility my squats would feel like shit today. NAILED IT. I'll get it next week.
The strict pull ups were okay, I guess 36 is a decent score? Meh. I could do better. I opened with a set of 8 (classic) then went down to sets of 4, then 2-3, then singles by the end. I was trying not to take TOO much rest between sets but there definitely came a point when I had to rest for a bit so I didn't fail any. I feel like I should be able to get at least 40 on this, ten strict pull ups every minute doesn't seem out of reach.
The wall balls were SO EASY. OMG. GUYS, THE 9 FOOT TARGET IS SO LOW. This was a real treat, thanks Stephen. I did 100 wall balls and I didn't even feel tired at the end.
Cool-down row was great, my rowing is getting back to where it used to be. Huzzah!
5 sets of:
3:00 bike @high aerobic effort
:60 rest
3:00 Balza/Drew rehab pieces of choice
:60 rest
PM
A. Back squat, 2-2-1-1, build to a heavy (not max) single
+
AMRAP in 4:00
Strict pull ups, must return to dead hang each rep even if doing singles
+
Every :60 for 10 sets:
10 unbroken wall balls, 14 to 9'
+
2000m row @Z1
AM
complete
PM
A. 245-255-265-270
+
36 @146 BW
+
complete
+
complete
Today was pretty good! I was sort of hoping for a back squat PR today since back squats have been going so well lately, but as soon as I started warming up I knew it wasn't the day for a 285 back squat. My legs were still so sore and tired from the competition. 245 and 255 went up pretty easily but 265 was tough for a single. I went to 270 and it was definitely hard. I was bummed but I knew going in there would be a strong possibility my squats would feel like shit today. NAILED IT. I'll get it next week.
The strict pull ups were okay, I guess 36 is a decent score? Meh. I could do better. I opened with a set of 8 (classic) then went down to sets of 4, then 2-3, then singles by the end. I was trying not to take TOO much rest between sets but there definitely came a point when I had to rest for a bit so I didn't fail any. I feel like I should be able to get at least 40 on this, ten strict pull ups every minute doesn't seem out of reach.
The wall balls were SO EASY. OMG. GUYS, THE 9 FOOT TARGET IS SO LOW. This was a real treat, thanks Stephen. I did 100 wall balls and I didn't even feel tired at the end.
Cool-down row was great, my rowing is getting back to where it used to be. Huzzah!
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