AM
45:00 assault bike @Z2
PM
A1. Bird dogs, 5x10 alternating; :30 rest
A2. Deadbug, 5x10 alternating (no hands on wall this week); :30 rest
+
For 10:00
evens: 2-3 squat snatches, 70-80% max
odds: 2-3 squat cleans, 70-80% max
+
For 10:00
evens: 2-3 ring muscle ups
odds: 2-3 bar muscle ups
+
For 10:00
evens: :30 row @high aerobic effort
odds: :30 assault bike @high aerobic effort
AM
30:00 airdyne @Z2
PM
A1. complete
A2. complete
+
complete
snatch- 125 (2 each set)
clean- 175 (2 each set)
+
complete
+
complete
I'm now coaching the 7:00 AM class at MSC so I basically lost an hour and a half of training time during the morning on Wednesdays. I was doing my Z2 assault bike at CFC but now I have to do my Wed AM sessions at MSC and they only have airdynes. I just tried to go at the same pace as usual, it definitely felt like Z2. I also only have 30:00 between classes now as opposed to a three hour break like I used to have.
Let me just say this. The snatch/clean EMOM sucked. OMG. I really underestimated this. First of all I should note that I came into my PM session completely exhausted. I had been going non-stop since 5:30 AM and I was pretty drained by the time I got to the gym. I really just wanted to skip training and take a nap. As I was warming up for snatches I really didn't think I would be able to snatch above 95 because I was feeling so tired but I was able to warm up to 125 so I decided to go with that for the EMOM. I didn't really warm up for cleans, I cleaned 125 once and that was it. Snatches felt good, cleans felt terrible. My legs were so dead. This piece was actually pretty tough, I underestimated how heavy these would start to get. My lower back was also starting to get blown up a little bit due to taking the weight on/off each minute. Stephen gave me some good advice and told me to just put the weights on over the clips so I wouldn't waste as much time. This workout ended up being pretty hard. Ten snatches at 125 and ten cleans at 175 in ten minutes. RIP my legs.
Muscle ups were easy today. I caught the last set of ring muscle ups on straight arms just to see if I still could. I might start messing around with this again.
Very tired today.
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, September 1, 2016
8/30/2016
AM
8 sets:
500m row @2:02.0-2:02.9/500m
2:30 walk rest (10:00 between sets 4&5)
PM
3 rounds not for time:
15m handstand walk
5 dragon flags, slow descent
+
A. Power clean, 3-3-3-3-3 moderate touch and go, begin a set every 2:00
+
4 sets for even times:
.5 mile assault bike
10 medball to shoulders, 75
15 burpees
4:00 rest
+
Crossover Symmetry recovery
AM
2:02.1
2:02.0
2:02.3
2:01.8
2:01.9
2:02.0
2:02.0
2:02.2
PM
complete
+
A. 125-145-165-185-190(PR+5)
+
3:10
3:14
3:14
3:17
+
Balza rehab
Very happy with the 3RM touch and go power clean PR, I wasn't really shooting for a PR today but everything was feeling good so I decided to go for it.
The assault bike/medball workout sucked. I tried to hold between 60-62 RPM on the assault bike and then go right into the medball. I think the only thing that really slowed down each set was my rest between medball reps, I kept the assault bike at the same pace and all my burpees were pretty steady. Another muggy day in the gym, another day of not being able to breathe.
8 sets:
500m row @2:02.0-2:02.9/500m
2:30 walk rest (10:00 between sets 4&5)
PM
3 rounds not for time:
15m handstand walk
5 dragon flags, slow descent
+
A. Power clean, 3-3-3-3-3 moderate touch and go, begin a set every 2:00
+
4 sets for even times:
.5 mile assault bike
10 medball to shoulders, 75
15 burpees
4:00 rest
+
Crossover Symmetry recovery
AM
2:02.1
2:02.0
2:02.3
2:01.8
2:01.9
2:02.0
2:02.0
2:02.2
PM
complete
+
A. 125-145-165-185-190(PR+5)
+
3:10
3:14
3:14
3:17
+
Balza rehab
Very happy with the 3RM touch and go power clean PR, I wasn't really shooting for a PR today but everything was feeling good so I decided to go for it.
The assault bike/medball workout sucked. I tried to hold between 60-62 RPM on the assault bike and then go right into the medball. I think the only thing that really slowed down each set was my rest between medball reps, I kept the assault bike at the same pace and all my burpees were pretty steady. Another muggy day in the gym, another day of not being able to breathe.
Tuesday, August 30, 2016
8/29/2016
A. Every 3:00 for 5 sets: 2 touch and go squat cleans + 2 front squats
+
For time:
50 toes to bar
+
For reps:
max unbroken wall balls, 14 to 10'
+
Crossover Symmetry recovery
A. 125-145-165-185-190
+
2:44 (PR by a lot)
+
47
+
Balza rehab
Excellent training day! This was the best I've felt in a couple weeks.
I'm really happy I was able to get to 190 on the squat clean complex, I was wondering if I would be able to hit 200 on something like this and now I know it's definitely not out of reach. 190 actually wasn't that tough and I had more in the tank. I think I could have gotten 195 if not 200. Next time. How sweet would it be to do 200 pounds for two touch and go squat cleans? PRETTY SWEET IS THE ANSWER.
My time on the 50 toes to bar is a big PR, I'm pretty sure the last time I did this is took me four minutes, maybe even a little longer. I did sets of five until I hit 34 then did 4/3/2/2 and then singles after that. These have improved a LOT in the past few months, my grip doesn't get as fatigued and I'm able to do bigger ("bigger" for me) sets longer. Thanks for programming all those toes to bar Stevo.
The wall balls were okay, I'm not sure if I've ever done max reps to ten feet? I think the last time I did this it was to nine feet but I can't remember. Either way, it sucked. This started getting really shitty around 30 but Stephen pushed me to keep going. I made it to 47 and then just dropped the ball, my arms had nothing left. It's tough for a short gal like me to throw to that effing ten foot target man. Oh well. Next time, 50+ reps.
+
For time:
50 toes to bar
+
For reps:
max unbroken wall balls, 14 to 10'
+
Crossover Symmetry recovery
A. 125-145-165-185-190
+
2:44 (PR by a lot)
+
47
+
Balza rehab
Excellent training day! This was the best I've felt in a couple weeks.
I'm really happy I was able to get to 190 on the squat clean complex, I was wondering if I would be able to hit 200 on something like this and now I know it's definitely not out of reach. 190 actually wasn't that tough and I had more in the tank. I think I could have gotten 195 if not 200. Next time. How sweet would it be to do 200 pounds for two touch and go squat cleans? PRETTY SWEET IS THE ANSWER.
My time on the 50 toes to bar is a big PR, I'm pretty sure the last time I did this is took me four minutes, maybe even a little longer. I did sets of five until I hit 34 then did 4/3/2/2 and then singles after that. These have improved a LOT in the past few months, my grip doesn't get as fatigued and I'm able to do bigger ("bigger" for me) sets longer. Thanks for programming all those toes to bar Stevo.
The wall balls were okay, I'm not sure if I've ever done max reps to ten feet? I think the last time I did this it was to nine feet but I can't remember. Either way, it sucked. This started getting really shitty around 30 but Stephen pushed me to keep going. I made it to 47 and then just dropped the ball, my arms had nothing left. It's tough for a short gal like me to throw to that effing ten foot target man. Oh well. Next time, 50+ reps.
Friday, August 19, 2016
8/18/2016
20:00-30:00 in the pool, nothing crazy, just get a feel for being there...
25:00 complete @Miami Athletic Club
Well guys, I still remember how to swim. I'm just slow as hell and probably super inefficient. It was actually really fun to be in the pool, I'm looking forward to doing this every week. I definitely need someone to watch me at some point and help correct my form. Also, swimming is really tiring and now I understand why Stephen ate a whole pizza after his swim sessions, I was starving afterwards.
25:00 complete @Miami Athletic Club
Well guys, I still remember how to swim. I'm just slow as hell and probably super inefficient. It was actually really fun to be in the pool, I'm looking forward to doing this every week. I definitely need someone to watch me at some point and help correct my form. Also, swimming is really tiring and now I understand why Stephen ate a whole pizza after his swim sessions, I was starving afterwards.
8/17/2016
AM
30:00 assault bike @Z2 by feel
PM
A1. Bird dogs, 5x10 alternating; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep; :30 rest
B. Barbell (on back) alternating reverse lunges, 3x6-8; 2:00 rest
+
Every :90 for 4 sets:
9 CTB pull ups
9 touch and go deadlifts, 155
+
For time:
400m row @97%
AM
complete, 205 cals
PM
A1. complete
A2. complete
B. 135-145-155
+
complete
+
1:21.3
Assault bike was rough this morning, had nothing in my legs. I'm not sure what the deal is and why my legs have been so tired lately. I tried holding 49 RPM but I was more comfortable between 47-48. 205 is only 5 calories under what I usually hit on this so I guess it's not terrible, but still. I just couldn't find a good rhythm today.
Lunges were easy, I should have gone a bit heavier on the last set.
CTB pull ups and deadlifts felt much better than last week. I had to cut out the last set of pull ups because I could tell my hand was about to rip.
The 400m row hurt. In my mind I was like "This won't be that bad, it's a whole 100 meters less than a 500. It will go by quickly!" and it still sucked a lot. I started losing it a little bit right at the halfway point. I was able to hang out until the end and I wasn't on the ground after it was over but my legs were pretty lactic. My best 500 time is 1:42 and I was able to row 400 in 1:21 but the thought of rowing that fast for an extra 100 meters makes me want to barf.
30:00 assault bike @Z2 by feel
PM
A1. Bird dogs, 5x10 alternating; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep; :30 rest
B. Barbell (on back) alternating reverse lunges, 3x6-8; 2:00 rest
+
Every :90 for 4 sets:
9 CTB pull ups
9 touch and go deadlifts, 155
+
For time:
400m row @97%
AM
complete, 205 cals
PM
A1. complete
A2. complete
B. 135-145-155
+
complete
+
1:21.3
Assault bike was rough this morning, had nothing in my legs. I'm not sure what the deal is and why my legs have been so tired lately. I tried holding 49 RPM but I was more comfortable between 47-48. 205 is only 5 calories under what I usually hit on this so I guess it's not terrible, but still. I just couldn't find a good rhythm today.
Lunges were easy, I should have gone a bit heavier on the last set.
CTB pull ups and deadlifts felt much better than last week. I had to cut out the last set of pull ups because I could tell my hand was about to rip.
The 400m row hurt. In my mind I was like "This won't be that bad, it's a whole 100 meters less than a 500. It will go by quickly!" and it still sucked a lot. I started losing it a little bit right at the halfway point. I was able to hang out until the end and I wasn't on the ground after it was over but my legs were pretty lactic. My best 500 time is 1:42 and I was able to row 400 in 1:21 but the thought of rowing that fast for an extra 100 meters makes me want to barf.
Wednesday, August 17, 2016
8/16/2016
AM
6 sets:
500m row @2:03.0-2:03.9/500m
2:30 walk rest (10:00 between sets 4&5, practice a few pistols here)
PM
3 rounds not for time:
10m handstand walk
5 dragon flags
+
A. 1 power clean + 1 hang power clean + 1 shoulder to overhead, 5x1 all light/moderate; begin a set every :90
+
Every 6:00 for 4 sets:
.5 mile assault bike
50m med ball bear hug carry
.5 mile assault bike
+
Crossover Symmetry recovery
AM
2:02.6
2:02.8
2:03.1
2:03.2
2:03.0
2:03.2
PM
complete
+
A. 135-145-155-165-175
+
complete
3:51
3:52
3:54
4:00
+
Balza rehab
Solid day.
Power clean/hang clean/STO were super easy, these all felt exactly the same. I should have gone a little heavier.
The assault bike/medball workout was challenging but really cool. I was able to hold 60 RPM on the first .5 and 58 on the second .5 for each round. The medball carry was tough, it just made it difficult to breathe, especially in the third and fourth set when I was already pretty fatigued. I wasted too much time picking up the medball on the last round, that's why my time is a few second slower. I definitely pushed myself on this one though, this felt good.
6 sets:
500m row @2:03.0-2:03.9/500m
2:30 walk rest (10:00 between sets 4&5, practice a few pistols here)
PM
3 rounds not for time:
10m handstand walk
5 dragon flags
+
A. 1 power clean + 1 hang power clean + 1 shoulder to overhead, 5x1 all light/moderate; begin a set every :90
+
Every 6:00 for 4 sets:
.5 mile assault bike
50m med ball bear hug carry
.5 mile assault bike
+
Crossover Symmetry recovery
AM
2:02.6
2:02.8
2:03.1
2:03.2
2:03.0
2:03.2
PM
complete
+
A. 135-145-155-165-175
+
complete
3:51
3:52
3:54
4:00
+
Balza rehab
Solid day.
Power clean/hang clean/STO were super easy, these all felt exactly the same. I should have gone a little heavier.
The assault bike/medball workout was challenging but really cool. I was able to hold 60 RPM on the first .5 and 58 on the second .5 for each round. The medball carry was tough, it just made it difficult to breathe, especially in the third and fourth set when I was already pretty fatigued. I wasted too much time picking up the medball on the last round, that's why my time is a few second slower. I definitely pushed myself on this one though, this felt good.
8/15/2016
A. Front squat, build to a tough (not max) single
+
Every :60 for 28:00 (7 of each)
1st: :30 row @ 90% aerobic
2nd: :30 assault bike @90% aerobic
3rd: 2-3 unbroken muscle ups
4th: 6 unbroken wall balls, 20 to 10'
+
Crossover Symmetry recovery
A. 225
+
complete
3 MUs each set
+
complete
Eeeeeeeeesh front squats were rough today man, my legs still feel like shit. 225 was ugly and slow (well, it felt slow. Stephen said it wasn't). This is pretty pathetic.
I really enjoyed the EMOM, it was fun having Stevo join me on this. Muscle ups were super easy. Wall balls weren't bad, I accidentally dropped it on the very last set because I caught it weird.
+
Every :60 for 28:00 (7 of each)
1st: :30 row @ 90% aerobic
2nd: :30 assault bike @90% aerobic
3rd: 2-3 unbroken muscle ups
4th: 6 unbroken wall balls, 20 to 10'
+
Crossover Symmetry recovery
A. 225
+
complete
3 MUs each set
+
complete
Eeeeeeeeesh front squats were rough today man, my legs still feel like shit. 225 was ugly and slow (well, it felt slow. Stephen said it wasn't). This is pretty pathetic.
I really enjoyed the EMOM, it was fun having Stevo join me on this. Muscle ups were super easy. Wall balls weren't bad, I accidentally dropped it on the very last set because I caught it weird.
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