AM
30:00 bike @Z1
PM
A. Bear crawl, 5x10' forward + 10' backward slow & controlled; :60 rest
B. Reverse hyper, 3x9-12; :90 rest
+
5 sets:
500m row @85%- high but sustainable effort within & across all sets
2:00 walk rest
+
Crossover Symmetry recovery
+
10:00 assault bike cool-down
AM
complete
PM
A. complete
B. complete, 70#/side
+
2:01.3
2:01.0
2:01.8
2:00.8
2:00.7
+
complete
+
complete
Pretty chill day. My lower back was definitely more sore today than it was after the first 16.3 attempt.
Rows were pretty good, the last one got a little tough at the end.
Hold the vision, Trust the process Program design by Stephen Flamm
Wednesday, March 16, 2016
Tuesday, March 15, 2016
3/14/2016
AM
16.3 movement prep
PM
16.3.2
+
5 sets:
2-3 moderate back squats, 20x1
:60 rest
6 kipping handstand push ups
:60 rest
+
10 sets:
:30 assault bike @90% aerobic
:30 assault bike @50%
AM
complete
PM
98 (+10 reps from Friday)
+
complete w/125#
+
complete
HUZZAH! WHAT A DAY!
I am SO HAPPY with my 16.3 redo. YAY! First of all, thank you Stephen for lowering the bar so we could just jump right to it, that made a huge difference.
Going into this workout I was pretty confident I could do better. Also, I've done worse my past two redos so I was determined to improve today. Everything just felt so much better today, it was crazy. I broke up the snatches 5/5 every round and opened my hands at the top, I think that definitely saved a bit of grip. My bar muscle ups were unbroken through the first four or five rounds? I can't remember. But I was able to string them together much easier than Friday, they felt so good today! During the workout I actually couldn't believe how easy they were. Grip was fatigued but not nearly as much as the first time. Stephen definitely pushed me to hang on to my pace and go faster at the end. I don't know if I could have done anything differently, I'm pretty proud of that performance. I needed this, and it put me in a better mindset going into the last two weeks of the Open.
It was also awesome watching everyone else improve as well. Brandie killed it. Emily killed it. Megan killed it. Duprie killed it. The list goes on. A solid day all around.
Let me just say this: back squats felt terrible. My lower back was blown up from all the snatches. I was going to do 125 as a warm up set but I just stuck with that weight for all 5 sets because my back was really fatigued and tight. Handstand push ups were rough the first few rounds but got better as I went along.
16.3 movement prep
PM
16.3.2
+
5 sets:
2-3 moderate back squats, 20x1
:60 rest
6 kipping handstand push ups
:60 rest
+
10 sets:
:30 assault bike @90% aerobic
:30 assault bike @50%
AM
complete
PM
98 (+10 reps from Friday)
+
complete w/125#
+
complete
HUZZAH! WHAT A DAY!
I am SO HAPPY with my 16.3 redo. YAY! First of all, thank you Stephen for lowering the bar so we could just jump right to it, that made a huge difference.
Going into this workout I was pretty confident I could do better. Also, I've done worse my past two redos so I was determined to improve today. Everything just felt so much better today, it was crazy. I broke up the snatches 5/5 every round and opened my hands at the top, I think that definitely saved a bit of grip. My bar muscle ups were unbroken through the first four or five rounds? I can't remember. But I was able to string them together much easier than Friday, they felt so good today! During the workout I actually couldn't believe how easy they were. Grip was fatigued but not nearly as much as the first time. Stephen definitely pushed me to hang on to my pace and go faster at the end. I don't know if I could have done anything differently, I'm pretty proud of that performance. I needed this, and it put me in a better mindset going into the last two weeks of the Open.
It was also awesome watching everyone else improve as well. Brandie killed it. Emily killed it. Megan killed it. Duprie killed it. The list goes on. A solid day all around.
Let me just say this: back squats felt terrible. My lower back was blown up from all the snatches. I was going to do 125 as a warm up set but I just stuck with that weight for all 5 sets because my back was really fatigued and tight. Handstand push ups were rough the first few rounds but got better as I went along.
 |
| The forearm pump is real |
Sunday, March 13, 2016
3/13/2016
30:00 easy aerobic work of choice
+
15:00 mobility
complete
Fun day at the gym with the bros.
+
15:00 mobility
complete
Fun day at the gym with the bros.
3/12/2016
A. Back squat, build to a tough double
B. Handstand push ups, 7x7, begin a set every :60
+
Class partner work (row, double unders, wall balls) @80%
+
10:00 mobility work of choice
A. 245
B. complete
+
complete w/Main Street Deet (that's my new nickname for Emily that I just made up) 584 reps
+
complete
Good day! Surprisingly sore from yesterday.
I was actually pretty happy with the 245 back squat double, I didn't think I would get very high on this today since I was pretty sore. Nice.
Handstand push ups were okay, arms and shoulders were tired from yesterday. I also need to watch my lockout at the top, since I was trying to go so fast I could feel my arms not fully locking out on a few, and then Stephen told me I needed to make sure I was locking out so I definitely need to be careful. I'll probably slow down the reps just a bit so I can make sure all of them are legit, I don't want to get in the habit of doing bad reps.
Partner workout was fun but long. Emily and I split up the row calories 25/25/25/25 on the first round and then 20/25 on the second round (can you guess who was rowing the 20?). Double unders were 50/50 and wall balls were split up in sets of 15. My lats were extremely sore by the end, especially on the wall balls.
+
Class partner work (row, double unders, wall balls) @80%
+
10:00 mobility work of choice
A. 245
B. complete
+
complete w/Main Street Deet (that's my new nickname for Emily that I just made up) 584 reps
+
complete
Good day! Surprisingly sore from yesterday.
I was actually pretty happy with the 245 back squat double, I didn't think I would get very high on this today since I was pretty sore. Nice.
Handstand push ups were okay, arms and shoulders were tired from yesterday. I also need to watch my lockout at the top, since I was trying to go so fast I could feel my arms not fully locking out on a few, and then Stephen told me I needed to make sure I was locking out so I definitely need to be careful. I'll probably slow down the reps just a bit so I can make sure all of them are legit, I don't want to get in the habit of doing bad reps.
Partner workout was fun but long. Emily and I split up the row calories 25/25/25/25 on the first round and then 20/25 on the second round (can you guess who was rowing the 20?). Double unders were 50/50 and wall balls were split up in sets of 15. My lats were extremely sore by the end, especially on the wall balls.
3/11/2016
AM
16.3 movement prep
PM
16.3
AM
complete
PM
88 reps (3 bar MUs short of 7 rounds)
FINALLY. My week is here.
I was really excited when 16.3 was announced because I love bar muscle ups and snatches. I knew this one was going to be all grip.
I definitely started out a bit too slow on the snatches. I did 10 unbroken for the first two sets I think? and then I switched to 5/5. Bar muscle ups were unbroken for the first two or three sets and then I switched to 2/1. My grip was really fatigued and I was worried about failing the third bar muscle up. This was definitely all grip, I was breathing hard but it was nothing compared to the past two weeks. I did the last set of snatches 10 touch and go but only had about ten seconds to get one more bar muscle up and I knew I wouldn't be able to do it. When I redo on Monday, I'm going to open my hands at the top of each snatch to try and save my grip. I'm also going to try and do my bar muscle ups unbroken as long as I can and definitely push the rest on those. I really want to get close to 100 reps. This is probably one of my top 3 favorite Open workouts of all time.
16.3 movement prep
PM
16.3
AM
complete
PM
88 reps (3 bar MUs short of 7 rounds)
FINALLY. My week is here.
I was really excited when 16.3 was announced because I love bar muscle ups and snatches. I knew this one was going to be all grip.
I definitely started out a bit too slow on the snatches. I did 10 unbroken for the first two sets I think? and then I switched to 5/5. Bar muscle ups were unbroken for the first two or three sets and then I switched to 2/1. My grip was really fatigued and I was worried about failing the third bar muscle up. This was definitely all grip, I was breathing hard but it was nothing compared to the past two weeks. I did the last set of snatches 10 touch and go but only had about ten seconds to get one more bar muscle up and I knew I wouldn't be able to do it. When I redo on Monday, I'm going to open my hands at the top of each snatch to try and save my grip. I'm also going to try and do my bar muscle ups unbroken as long as I can and definitely push the rest on those. I really want to get close to 100 reps. This is probably one of my top 3 favorite Open workouts of all time.
3/10/2016
10:00 bike @Z1
+
10 sets:
:30 bike @high aerobic effort
:30 bike easy
+
10:00 bike @Z1
complete
+
complete
+
complete
+
lots of mobility
+
10 sets:
:30 bike @high aerobic effort
:30 bike easy
+
10:00 bike @Z1
complete
+
complete
+
complete
+
lots of mobility
Thursday, March 10, 2016
3/9/2016
AM
30:00 airdyne @Z1
+
15:00 mobility
PM
A. Overhead squat, build quickly to a moderate triple from the ground
+
3:00 @90%
3 muscle ups
6 assault bike calories
+
5:00 rest
+
For time @90%
30 row calories
30 box jumps w/step down, 20
30 wall balls, 14 to 9
AM
complete
PM
A. 155
+
3 rounds
+
4:31
Really happy with the overhead squat triple from the ground (video). I told Stephen I remember practicing this for regionals three years ago and I could barely squeak out 115 for three reps (and I had to clean it). This is a nice improvement. I also tried a new setup for my snatch and it worked really well, I'm going to keep practicing it. I tried to make relatively big jumps, I went 105-125-145-155 and had no misses. Very good day of lifting.
Muscle ups felt good today, three unbroken every set. I had about 10 seconds after I finished the third round of assault bike calories so I wasn't able to get another muscle up.
The second piece went about how I expected, I started out rowing 1200 cal/hr but ended up around 1030. Meh. I should have held that first pace the whole time. The box jumps were reaaaaal slow. My legs were really tired. Also, I hate box jumps. I'm much more efficient when I can step up. Wall balls were unbroken so that was cool.
Overall a solid day.
30:00 airdyne @Z1
+
15:00 mobility
PM
A. Overhead squat, build quickly to a moderate triple from the ground
+
3:00 @90%
3 muscle ups
6 assault bike calories
+
5:00 rest
+
For time @90%
30 row calories
30 box jumps w/step down, 20
30 wall balls, 14 to 9
AM
complete
PM
A. 155
+
3 rounds
+
4:31
Really happy with the overhead squat triple from the ground (video). I told Stephen I remember practicing this for regionals three years ago and I could barely squeak out 115 for three reps (and I had to clean it). This is a nice improvement. I also tried a new setup for my snatch and it worked really well, I'm going to keep practicing it. I tried to make relatively big jumps, I went 105-125-145-155 and had no misses. Very good day of lifting.
Muscle ups felt good today, three unbroken every set. I had about 10 seconds after I finished the third round of assault bike calories so I wasn't able to get another muscle up.
The second piece went about how I expected, I started out rowing 1200 cal/hr but ended up around 1030. Meh. I should have held that first pace the whole time. The box jumps were reaaaaal slow. My legs were really tired. Also, I hate box jumps. I'm much more efficient when I can step up. Wall balls were unbroken so that was cool.
Overall a solid day.
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