AM
30:00 assault bike @Z2
PM
A1. Bird dogs, 5x10 alternating; :30 rest
A2. Dead bug (out in the open, no hands pressed into wall) 5x10 alternating; :30 rest
+
For 10:00- 1 bar:
evens: 2 squat snatches, 110
odds: 2 squat cleans, 160
+
10:00 @80%
200m ski erg
20 alternating box step ups/step downs, 24"
+
5:00 rest
+
10:00 @80%
.4 mile assault bike
40 double unders
AM
complete
PM
A1. complete
A2. complete
+
complete
+
complete
+
complete
Today was much better, not sure what the deal was yesterday.
The snatch and clean EMOM was a lot easier than last week, mostly because I had one less rep each minute. Snatches felt really solid today.
The two pieces at 80% were good, I enjoyed both of these.
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, September 15, 2016
9/13/2016
AM
8 sets:
500m row @2:00.0-2:00.9/500m
2:30 walk rest (10:00 between sets 4&5)
PM
3 rounds for movement quality:
2x [5m handstand walk + 1 freestanding handstand push up]
5 dragon flags, slow descent
+
Every 3:00 for 5 sets:
3 touch and go power cleans, 155
2 touch and go power cleans, 165
1 power clean, 175
+
3 rounds for time:
.4 mile assault bike
20 push ups
10 medball to shoulder
+
3 sets not for time:
9-12 moderate reverse hypers
:30/side plank
+
Crossover Symmetry recovery
AM
DNS
PM
complete
+
complete
+
11:04
+
complete
70#/side for RH
+
DNS- ran out of time before coaching
Had to skip my AM session this morning because I ended up taking Pat to Glenn's office for some tooth surgery. I had to get my morning classes covered and didn't have any time to do anything. Ugh. I will make these up next week.
I came into my PM session really tired. I'm not sure if it's because my normal routine was thrown off or what, but I was feeling very drained.
Handstand walks were not great today, I had trouble steadying myself above the ab mat each time. I kept walking past it and would have to hold it for awhile until I could get myself in the right position over the ab mat (thanks freestanding handstand practice!) and I also failed a few FSHSPU, I had to do a forward roll two different times (thanks forward roll practice!). This just didn't feel good today.
Cleans were easy.
The assault bike/push up workout was rough, I felt like garbage. My legs and arms were just dead. I thought I would be able to at least break up the push ups in sets of 10 each set but I was breaking them up a LOT. I actually wanted to quit halfway through because I was pissed off about how shitty I was feeling. Zero energy today.
8 sets:
500m row @2:00.0-2:00.9/500m
2:30 walk rest (10:00 between sets 4&5)
PM
3 rounds for movement quality:
2x [5m handstand walk + 1 freestanding handstand push up]
5 dragon flags, slow descent
+
Every 3:00 for 5 sets:
3 touch and go power cleans, 155
2 touch and go power cleans, 165
1 power clean, 175
+
3 rounds for time:
.4 mile assault bike
20 push ups
10 medball to shoulder
+
3 sets not for time:
9-12 moderate reverse hypers
:30/side plank
+
Crossover Symmetry recovery
AM
DNS
PM
complete
+
complete
+
11:04
+
complete
70#/side for RH
+
DNS- ran out of time before coaching
Had to skip my AM session this morning because I ended up taking Pat to Glenn's office for some tooth surgery. I had to get my morning classes covered and didn't have any time to do anything. Ugh. I will make these up next week.
I came into my PM session really tired. I'm not sure if it's because my normal routine was thrown off or what, but I was feeling very drained.
Handstand walks were not great today, I had trouble steadying myself above the ab mat each time. I kept walking past it and would have to hold it for awhile until I could get myself in the right position over the ab mat (thanks freestanding handstand practice!) and I also failed a few FSHSPU, I had to do a forward roll two different times (thanks forward roll practice!). This just didn't feel good today.
Cleans were easy.
The assault bike/push up workout was rough, I felt like garbage. My legs and arms were just dead. I thought I would be able to at least break up the push ups in sets of 10 each set but I was breaking them up a LOT. I actually wanted to quit halfway through because I was pissed off about how shitty I was feeling. Zero energy today.
9/12/2016
A. Front squat from the ground (squat clean counts as first rep) 3-3-3-3-3 building, begin a set every 3:00
B. Standing hand over hang sled pull (lats doing most of the work, tough load that can still be predominantly upper-body movement) 4x15m a bit heavier than last week, begin a set every :90
+
4 sets:
20 unbroken wall balls, 20 to 9'
:10 rest
max (-1) unbroken toes to bar
3:00 rest
+
Crossover Symmetry recovery
A. 135-155-175-195-205
B. complete w/85#
+
complete
subbed 15 GHD sit ups per round
+
Balza rehab
Happy with the front squats from the ground, 205 was my goal. It definitely wasn't my best clean, it pulled me a bit forward and I had to take a second to reset before the front squats.
The sled pull wasn't bad, this mostly just hurts my hands when I pull the strap. Also, as I was doing this, I noticed my right lat was getting really aggravated. It was already sore when I started warming up but as I kept doing the sled pull it started feeling pretty pissed off. I must have tweaked something on Saturday during all the pull ups?
Wall balls were MUCH easier than last week, I hit 20 easily each set and last week I was really struggling with 25. I subbed 15 GHD sit ups instead of the toes to bar because it hurt to hang from the bar.
B. Standing hand over hang sled pull (lats doing most of the work, tough load that can still be predominantly upper-body movement) 4x15m a bit heavier than last week, begin a set every :90
+
4 sets:
20 unbroken wall balls, 20 to 9'
:10 rest
max (-1) unbroken toes to bar
3:00 rest
+
Crossover Symmetry recovery
A. 135-155-175-195-205
B. complete w/85#
+
complete
subbed 15 GHD sit ups per round
+
Balza rehab
Happy with the front squats from the ground, 205 was my goal. It definitely wasn't my best clean, it pulled me a bit forward and I had to take a second to reset before the front squats.
The sled pull wasn't bad, this mostly just hurts my hands when I pull the strap. Also, as I was doing this, I noticed my right lat was getting really aggravated. It was already sore when I started warming up but as I kept doing the sled pull it started feeling pretty pissed off. I must have tweaked something on Saturday during all the pull ups?
Wall balls were MUCH easier than last week, I hit 20 easily each set and last week I was really struggling with 25. I subbed 15 GHD sit ups instead of the toes to bar because it hurt to hang from the bar.
9/10/2016
10:00 triple under and freestanding handstand push up practice- alternate between the two, nothing fatiguing
+
A. Squat clean from the blocks (upper thigh), build to a heavy single in 10:00 (clock starts when you load the bar above 125)
B. DB see-saw press (non-working arm stays at lock out) 3x8-10; 2:00 rest
+
For max total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of (1200m run + max pull-ups in remaining time)
2:00 rest
10:00 of (1600/1200m row + max wall balls in remaining time)
+
Bis, tris, and abs of choice
complete
+
A. 165
B. 20-25-35
+
complete w/Conner
144 pull ups
128 wall balls with 20/30#
+
complete
The height on the blocks was awkward, it was tough for me to clean from here. It was almost too high to really drive with my legs so I felt like I was just pulling with my arms the entire time.
The partner workout with Conner was fun, I never get to train with him so this was a real treat. We split up the run into sets of 150m. Pull ups were randomly traded back and forth, he was doing strict and I was doing butterfly. I started out with sets of ten but my reps dropped a little as we kept going. We did pull ups for a really long time. Row was broken up 400/300/400/300. Conner did a large set of wall balls to start and then we traded sets of 10-12. These got really tough and we were also using heavy wall balls. It was cool working out with Conner, Stevo, and Kelsey. I always enjoy partner workouts!
+
A. Squat clean from the blocks (upper thigh), build to a heavy single in 10:00 (clock starts when you load the bar above 125)
B. DB see-saw press (non-working arm stays at lock out) 3x8-10; 2:00 rest
+
For max total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of (1200m run + max pull-ups in remaining time)
2:00 rest
10:00 of (1600/1200m row + max wall balls in remaining time)
+
Bis, tris, and abs of choice
complete
+
A. 165
B. 20-25-35
+
complete w/Conner
144 pull ups
128 wall balls with 20/30#
+
complete
The height on the blocks was awkward, it was tough for me to clean from here. It was almost too high to really drive with my legs so I felt like I was just pulling with my arms the entire time.
The partner workout with Conner was fun, I never get to train with him so this was a real treat. We split up the run into sets of 150m. Pull ups were randomly traded back and forth, he was doing strict and I was doing butterfly. I started out with sets of ten but my reps dropped a little as we kept going. We did pull ups for a really long time. Row was broken up 400/300/400/300. Conner did a large set of wall balls to start and then we traded sets of 10-12. These got really tough and we were also using heavy wall balls. It was cool working out with Conner, Stevo, and Kelsey. I always enjoy partner workouts!
Monday, September 12, 2016
9/9/2016
AM
40:00 bike @Z1, off every 5:00 for 6 alternating 1-arm DB snatches, moderate/tough
PM
A. Squat snatch, build quickly to a tough single
B. Back squat, build quickly to a tough single
+
5 sets:
1-2-3-4 of [strict handstand push ups + power cleans @125]
:60 rest
200m run
:60 rest
+
Not for time:
400m 1-arm farmers walk, 53
switch sides as needed
AM
complete
PM
A. 155 (165 Fx5)
B. 260
+
complete
+
complete
Another good day! Minus the multiple snatch PR fails. WHY.
I tried not to come into my training session with the specific goal of hitting a snatch PR because I know "build to a heavy single" doesn't mean "build to a max." I was just going to go by feel. Everything through 155 was so easy, I didn't have any misses and I worked up to it really quickly. I went for 167 (a two pound PR....but still) and thought I had it on the first attempt, but I slowly lost it behind me in the bottom. I tried again two more times and failed in front. Conner told me to keep trying because it looked like I was about to hit it so I tried again and failed in front. Then Conner told me to try speeding up my pull off the ground with the goal to fail behind me, not in front. On the fifth attempt I pulled the bar off the ground a bit more aggressively and failed behind. I called it after that. This was really frustrating because the weight never felt heavy, I just kept losing it behind me in the bottom. I'M NEVER GOING TO PR MY SNATCH AGAIN. That's probably not true but it would be nice to hit one pretty soon, I haven't hit a snatch PR in almost two years.
Back squats felt really good today, I probably could have gone a bit heavier than 260 but it was a bit slow out of the bottom so I stopped.
The HSPU/clean workout was AWESOME, this was totally in my wheelhouse. I crushed this. Strict handstand push ups were unbroken every set. Power cleans were quick singles and very easy. The run felt great and my breathing was good throughout the whole workout. My transitions were fast between HSPU and power cleans. This was just a great workout for me. I really enjoyed working out with Annie, I enjoy being synced up with the comp group every so often.
40:00 bike @Z1, off every 5:00 for 6 alternating 1-arm DB snatches, moderate/tough
PM
A. Squat snatch, build quickly to a tough single
B. Back squat, build quickly to a tough single
+
5 sets:
1-2-3-4 of [strict handstand push ups + power cleans @125]
:60 rest
200m run
:60 rest
+
Not for time:
400m 1-arm farmers walk, 53
switch sides as needed
AM
complete
PM
A. 155 (165 Fx5)
B. 260
+
complete
+
complete
Another good day! Minus the multiple snatch PR fails. WHY.
I tried not to come into my training session with the specific goal of hitting a snatch PR because I know "build to a heavy single" doesn't mean "build to a max." I was just going to go by feel. Everything through 155 was so easy, I didn't have any misses and I worked up to it really quickly. I went for 167 (a two pound PR....but still) and thought I had it on the first attempt, but I slowly lost it behind me in the bottom. I tried again two more times and failed in front. Conner told me to keep trying because it looked like I was about to hit it so I tried again and failed in front. Then Conner told me to try speeding up my pull off the ground with the goal to fail behind me, not in front. On the fifth attempt I pulled the bar off the ground a bit more aggressively and failed behind. I called it after that. This was really frustrating because the weight never felt heavy, I just kept losing it behind me in the bottom. I'M NEVER GOING TO PR MY SNATCH AGAIN. That's probably not true but it would be nice to hit one pretty soon, I haven't hit a snatch PR in almost two years.
Back squats felt really good today, I probably could have gone a bit heavier than 260 but it was a bit slow out of the bottom so I stopped.
The HSPU/clean workout was AWESOME, this was totally in my wheelhouse. I crushed this. Strict handstand push ups were unbroken every set. Power cleans were quick singles and very easy. The run felt great and my breathing was good throughout the whole workout. My transitions were fast between HSPU and power cleans. This was just a great workout for me. I really enjoyed working out with Annie, I enjoy being synced up with the comp group every so often.
9/8/2016
5:00 swim easy
+
16 sets:
25m swin
:30 rest
+
5:00 swim easy
complete
+
complete
+
complete
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