AM
5 sets of:
3:00 bike @high aerobic effort
:60 rest
3:00 Balza/Drew rehab pieces of choice
:60 rest
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips; :60 rest
+
For 10:00
Evens: 3 touch and go power cleans-you pick the weight
Odds: 45 double unders
+
For 10:00
Evens: :30 row @90% aerobic
Odds: :30 assault bike @90% aerobic
+
3 rounds not for time:
9-12 light/moderate reverse hypers
+
Crossover Symmetry recovery
AM
complete
PM
A. complete
+
complete w/145
+
complete
+
complete, 45#/side
+
complete
Today was much better than yesterday.
145 was super easy for the touch and go cleans, I definitely should have gone heavier. All double unders were unbroken.
I enjoyed the row/bike EMOM, breathing felt good (my congestion is FINALLY starting to go away).
Overall a nice, chill day.
Also, I feel like I need to vent a little bit about what's currently happening with HQ vs OPEX.
In defense of OPEX and Small Plate Gate
I just have a few thoughts on this.
First of all, it actually made me sad to read through the comments people were making about OPEX. It really bothered me, and it made me sad for the athletes of OPEX. Those guys are the last people you would find cheating. You can tell from the detailed and extensive life coaching/nutrition/program design courses OPEX offers, they do things thoroughly and the right way. They are constantly posting videos of their athletes and I don't think I've ever seen a bad rep or a squat that wasn't legit. They train quality athletes and several of those athletes have made it to the Games and were also drafted for the NPGL. You can't cheat your way through regionals or the Games and you certainly can't cheat your way through an NPGL match that's being broadcast to thousands of people.
Second, after what happened with 15.1A last year, I'm honestly surprised that HQ isn't over-explaining everything. This is why, at every competition, there is a standards briefing before the competition starts. Athletes always have questions about the standards and if it was such a huge deal to HQ, they should have specifically listed the EXACT equipment necessary. You can't assume the athletes are all going to think the same way and use the same things. What if a female was doing this in her garage and she only had a men's bar and two metal 10 pound plates? HQ needs to be thinking of everything at this point. You can't say one thing and then do another. It's like when you and your friend have a crush on the same guy and you ask your friend if it's cool that you and this guy go out, and your friend says yes but secretly she means no, and then you go out with this guy and your friend gets mad at you because she didn't think you would actually do it and you should have KNOWN it would upset her! HQ needs to stop laying down the law AFTER the fact. Be ready with all the possible scenarios before you explain the workout, and give people time to rectify their mistakes.
It is really too bad how this whole situation was handled by HQ. OPEX does not deserve to have their name tarnished like this, it's a shame. Hopefully this type of situation doesn't happen again, I really hope HQ learns from this (ehhhh) and starts over-preparing with their standards and expectations.
Hold the vision, Trust the process Program design by Stephen Flamm
Wednesday, March 2, 2016
Tuesday, March 1, 2016
2/29/2016
AM
3000m row @Z1, off every 500m to walk around for a minute
PM
16.1 redo
AM
complete
PM
198 (2 reps less than Friday)
Eeeeeeeesh. Today was rough.
I went into this redo truly believing I could do better than my first attempt on Friday. I was running on more than three hours of sleep, I wasn't sick anymore and I was feeling pretty good. I definitely wasn't looking forward to doing it again but I thought I could improve a lot. WRONG.
I started out a bit slower than Friday, my first round was 1:47 or something around there. My goal was to stay steady but keep my transitions short and rest less during the pull ups. I was trying to stay moving on the burpees and take wider steps on the lunges. I thought I started out pretty well but I still lost it on the pull ups. They felt like total garbage today, I think I switched to kipping pull ups by the third round. I was still resting way too much during the pull ups and I was also breaking them up a lot more than I did on Friday. I don't know how many times Stephen told me to stay upright, I kept bending over even though that's the exact opposite of what I needed to be doing. I was breathing so hard, I just couldn't force myself to do pull ups. That was the absolute worst part. Not the burpees, not the lunges. The pull ups were the worst. I think mentally I was "in it" much more than I was on Friday, so I guess that's a plus? During my first attempt I remember thinking "I don't even care, I just want this to be over." Today, I was surprised to look at the clock and see 13 minutes had already passed. I wanted to do better.
I really tried to push the last two minutes. The sad part is, I thought I was a round ahead of where I actually was. I thought I was into my ninth round instead of my eighth. I thought I was moving a lot better throughout the whole workout and as I was doing the burpees at the end I thought it was just racking up extra points. Once I was done, I asked Stephen if I had done better and he said "actually, I think you did less" and I almost burst into tears. That was the worst. Stephen said I was moving better but I didn't start out as fast so I didn't have any room to slow down. I just didn't stay ahead of the pace and I still rested too much on the pull ups. This was so disappointing.
I knew when this workout was announced it wasn't going to be a good week for me. I honestly think I tried my best today, I don't think I could have done much more. I definitely could have cut down the rest on the pull ups but I don't think I could have added that many more reps to my score. I wanted to go faster but I just couldn't. This just wasn't a good workout for me. I was mostly just disappointed because I want to contribute for my team as much as I can, I want us to get to regionals. It's over and done, so here's hoping this week is muscle ups and a heavy barbell.
3000m row @Z1, off every 500m to walk around for a minute
PM
16.1 redo
AM
complete
PM
198 (2 reps less than Friday)
Eeeeeeeesh. Today was rough.
I went into this redo truly believing I could do better than my first attempt on Friday. I was running on more than three hours of sleep, I wasn't sick anymore and I was feeling pretty good. I definitely wasn't looking forward to doing it again but I thought I could improve a lot. WRONG.
I started out a bit slower than Friday, my first round was 1:47 or something around there. My goal was to stay steady but keep my transitions short and rest less during the pull ups. I was trying to stay moving on the burpees and take wider steps on the lunges. I thought I started out pretty well but I still lost it on the pull ups. They felt like total garbage today, I think I switched to kipping pull ups by the third round. I was still resting way too much during the pull ups and I was also breaking them up a lot more than I did on Friday. I don't know how many times Stephen told me to stay upright, I kept bending over even though that's the exact opposite of what I needed to be doing. I was breathing so hard, I just couldn't force myself to do pull ups. That was the absolute worst part. Not the burpees, not the lunges. The pull ups were the worst. I think mentally I was "in it" much more than I was on Friday, so I guess that's a plus? During my first attempt I remember thinking "I don't even care, I just want this to be over." Today, I was surprised to look at the clock and see 13 minutes had already passed. I wanted to do better.
I really tried to push the last two minutes. The sad part is, I thought I was a round ahead of where I actually was. I thought I was into my ninth round instead of my eighth. I thought I was moving a lot better throughout the whole workout and as I was doing the burpees at the end I thought it was just racking up extra points. Once I was done, I asked Stephen if I had done better and he said "actually, I think you did less" and I almost burst into tears. That was the worst. Stephen said I was moving better but I didn't start out as fast so I didn't have any room to slow down. I just didn't stay ahead of the pace and I still rested too much on the pull ups. This was so disappointing.
I knew when this workout was announced it wasn't going to be a good week for me. I honestly think I tried my best today, I don't think I could have done much more. I definitely could have cut down the rest on the pull ups but I don't think I could have added that many more reps to my score. I wanted to go faster but I just couldn't. This just wasn't a good workout for me. I was mostly just disappointed because I want to contribute for my team as much as I can, I want us to get to regionals. It's over and done, so here's hoping this week is muscle ups and a heavy barbell.
Sunday, February 28, 2016
2/27/2016
A. Power clean clusters, 3x1.1.1.1.1; :10 between singles, 2:30 rest
+
Partner work TBD
+
10:00 mobility work of choice
A. 145-165-175
+
For time w/a partner:
120 row calories
30 wall walks
120 KB swings
240 double unders
800m run
18:03 w/Byrd
+
complete
I forgot about the terrible "day after" feeling during the Open, I came in this morning tired and sore. Power cleans were okay but I was very indifferent about lifting today.
Byrd and I partnered up for the class workout. I was planning on doing this at a nice, chill, 85% effort but Byrd had other plans. He wanted to beat Duprie and Brandie's time of 19:23 so we pushed pretty hard on the workout. We split up the row calories 20 each. At one point I was rowing 1200 cal/hr and Mark's exact words were "why are you rowing so slow?" Classic. Wall walks were singles traded back and forth, those were actually the worst part. My arms and shoulders were extremely fatigued. KB swings were split up 10 each, these were basically a break before the double unders. I started out with a set of 64 double unders and then we both traded large sets. Mark ran first and then I finished. That 400m run was painful, I was hauling ass because I could hear Mark yelling at me to go faster so we could beat Brandie and Duprie. We ended up beating them by over a minute, but god, at what cost? My legs were BLOWN UP afterwards, to the point where I was almost concerned. My calves were cramping and I had to sit on a bike for about ten minutes to cool down. I probably went a bit too hard on this. I can't help it during partner workouts, that shit is the best!
+
Partner work TBD
+
10:00 mobility work of choice
A. 145-165-175
+
For time w/a partner:
120 row calories
30 wall walks
120 KB swings
240 double unders
800m run
18:03 w/Byrd
+
complete
I forgot about the terrible "day after" feeling during the Open, I came in this morning tired and sore. Power cleans were okay but I was very indifferent about lifting today.
Byrd and I partnered up for the class workout. I was planning on doing this at a nice, chill, 85% effort but Byrd had other plans. He wanted to beat Duprie and Brandie's time of 19:23 so we pushed pretty hard on the workout. We split up the row calories 20 each. At one point I was rowing 1200 cal/hr and Mark's exact words were "why are you rowing so slow?" Classic. Wall walks were singles traded back and forth, those were actually the worst part. My arms and shoulders were extremely fatigued. KB swings were split up 10 each, these were basically a break before the double unders. I started out with a set of 64 double unders and then we both traded large sets. Mark ran first and then I finished. That 400m run was painful, I was hauling ass because I could hear Mark yelling at me to go faster so we could beat Brandie and Duprie. We ended up beating them by over a minute, but god, at what cost? My legs were BLOWN UP afterwards, to the point where I was almost concerned. My calves were cramping and I had to sit on a bike for about ten minutes to cool down. I probably went a bit too hard on this. I can't help it during partner workouts, that shit is the best!
2/26/2016
AM
30:00 airdyne
+
16.1 movement prep
PM
16.1
AMRAP in 20:00
25ft overhead walking lunges (65)
8 bar-facing burpees
25ft overhead walking lunges
8 CTB pull ups
AM
complete
PM
200 reps (7 rounds + lunges + burpees + lunges)
The Open has officially started.
16.1 is basically my nightmare of a workout. Burpees, lunges, AND it's 20 minutes long. I went into with no clue how I was going to perform. The first half went pretty well, I was moving steadily. I broke up the CTB pull ups 4/4 every round. Once I got about four rounds in I really started to slow down. I started resting a lot before I picked up the bar to do lunges, my burpees were agonizingly slow, and the biggest problem was all the rest during the pull ups. I would do a set of four and then stand there staring up at the bar for ten seconds. This was terrible. I couldn't wait for it to be over. When I do this again Monday I'm just going to try and stay moving. I need to cut the rest WAY down during the pull ups and I need to pick up the bar right away. Honestly I don't know if I can do the burpees or lunges any faster. I want to get into the eighth round on Monday.
30:00 airdyne
+
16.1 movement prep
PM
16.1
AMRAP in 20:00
25ft overhead walking lunges (65)
8 bar-facing burpees
25ft overhead walking lunges
8 CTB pull ups
AM
complete
PM
200 reps (7 rounds + lunges + burpees + lunges)
The Open has officially started.
16.1 is basically my nightmare of a workout. Burpees, lunges, AND it's 20 minutes long. I went into with no clue how I was going to perform. The first half went pretty well, I was moving steadily. I broke up the CTB pull ups 4/4 every round. Once I got about four rounds in I really started to slow down. I started resting a lot before I picked up the bar to do lunges, my burpees were agonizingly slow, and the biggest problem was all the rest during the pull ups. I would do a set of four and then stand there staring up at the bar for ten seconds. This was terrible. I couldn't wait for it to be over. When I do this again Monday I'm just going to try and stay moving. I need to cut the rest WAY down during the pull ups and I need to pick up the bar right away. Honestly I don't know if I can do the burpees or lunges any faster. I want to get into the eighth round on Monday.
Thursday, February 25, 2016
2/24/2016
AM
Not for time:
10 dead hang to inverted
+
5 sets very easy:
:60 assault bike
:30/side plank
:60 row
:60 single unders w/heavy rope
:60 front leaning rest
PM
A. Snatch pull, build quickly to a heavy but crisp single
+
For time @97%
21 handstand push ups
15 assault bike calories
9 power cleans, 125
+
10:00 rest
+
3:00 @97%
15 KB swings, 53
15 burpees
+
3 sets:
4-6/side moderate DB external rotation, 30x0
rest as needed
+
10:00 assault bike @Z1
AM
complete
+
complete
PM
A. 195
+
1:59
+
complete
+
complete w/8#
+
complete
Snatch pulls felt great today, 195 got pretty high.
The assault bike workout was terrible. My goal was to finish under 2:00 and I barely made it. Handstand push ups were unbroken and pretty fast. I think I went as fast as I could on the assault bike? I thought I was pushing pretty hard on this, I was really tired when I got to the cleans. I definitely lost time on the cleans, I rested too long before the first rep. I also tried to string some together right out of the gate and that was a mistake, I did two in a row but they were slow. I realized I needed to switch to singles but I had already wasted too much time. Ugh. This was nasty. It took me awhile to recover from this.
I definitely wasn't fully recovered by the time I had to start the KB/burpees. This part was so slow. My muscles were extremely fatigued and I couldn't breathe (partially from still recovering from a cold). Longest three minutes of my life.
Last normal training day before the Open. Goodbye, heavy weight. See you in five weeks.
Not for time:
10 dead hang to inverted
+
5 sets very easy:
:60 assault bike
:30/side plank
:60 row
:60 single unders w/heavy rope
:60 front leaning rest
PM
A. Snatch pull, build quickly to a heavy but crisp single
+
For time @97%
21 handstand push ups
15 assault bike calories
9 power cleans, 125
+
10:00 rest
+
3:00 @97%
15 KB swings, 53
15 burpees
+
3 sets:
4-6/side moderate DB external rotation, 30x0
rest as needed
+
10:00 assault bike @Z1
AM
complete
+
complete
PM
A. 195
+
1:59
+
complete
+
complete w/8#
+
complete
Snatch pulls felt great today, 195 got pretty high.
The assault bike workout was terrible. My goal was to finish under 2:00 and I barely made it. Handstand push ups were unbroken and pretty fast. I think I went as fast as I could on the assault bike? I thought I was pushing pretty hard on this, I was really tired when I got to the cleans. I definitely lost time on the cleans, I rested too long before the first rep. I also tried to string some together right out of the gate and that was a mistake, I did two in a row but they were slow. I realized I needed to switch to singles but I had already wasted too much time. Ugh. This was nasty. It took me awhile to recover from this.
I definitely wasn't fully recovered by the time I had to start the KB/burpees. This part was so slow. My muscles were extremely fatigued and I couldn't breathe (partially from still recovering from a cold). Longest three minutes of my life.
Last normal training day before the Open. Goodbye, heavy weight. See you in five weeks.
2/23/2016
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, build quickly to a moderate double
+
For 24:00
1st- 1 bar muscle up + 2 CTB pull ups + 3 toes to bar
2nd- 12 wall balls, 14 to 9
3rd- :30 assault bike @90% aerobic
AM
complete
PM
A. 245
+
complete
Good day. It's amazing how easy back squats are now, I used to be terrified of these. 245 was relatively easy for a double.
The EMOM went well, I liked the gymnastics complex a lot. Wall balls were SUPER easy, I love throwing to a 9 foot target. About halfway through the EMOM I started having a weird feeling in my right knee after each set of wall balls. The first few steps afterwards were feeling sort of unstable and shaky. It was really weird. I don't know if I didn't mobilize correctly or what was going on. I need to make an appointment with Balza next week.
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, build quickly to a moderate double
+
For 24:00
1st- 1 bar muscle up + 2 CTB pull ups + 3 toes to bar
2nd- 12 wall balls, 14 to 9
3rd- :30 assault bike @90% aerobic
AM
complete
PM
A. 245
+
complete
Good day. It's amazing how easy back squats are now, I used to be terrified of these. 245 was relatively easy for a double.
The EMOM went well, I liked the gymnastics complex a lot. Wall balls were SUPER easy, I love throwing to a 9 foot target. About halfway through the EMOM I started having a weird feeling in my right knee after each set of wall balls. The first few steps afterwards were feeling sort of unstable and shaky. It was really weird. I don't know if I didn't mobilize correctly or what was going on. I need to make an appointment with Balza next week.
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