april 15, 2016

Day 4

Power clean, every 2 minutes
4x3 at 70%
4x2 at 75%
2x5 at 60%

Power jerk, lightish, no misses, finish full leg drive, split jerk footwork x3 after each set
10x3 - 5 at 50, 5 at 55

Back squat, on the minute
10x2 at 63 (60%)

20-30 min air assault

april 11, 2016

Day 1

Snatch with pause at knee + above knee hang snatch (1+2)
3x1 at 65% 39
7x1 at 70% 42

Back squat, 2 min rest, no less than 70% 1RM
5x8 75

Snatch grip deadlift, 6 second negative
1x3 at 90% 55
1x3 at 95% 57
1x2 at 98% 59
1x2 at 105% 63

Jump squats, on the minute
7x3 at 20kg

Accessory hamstring/back
3 rounds
8 GHR (2nd hole)
8 ring row

april 8, 2016

Day 5

Snatch, pause at knee, work to heavy single. Then, percentage work.
HS (no pause) - 58 (fail 60 x 2)
4x2 at 80% 46
3x3 at 70% 40
*After failing at 60 a few times I got into a weird funk, terrible form. Even 46 and 40 were tough -- next week maybe stop before failing. Also need to ask whether the heavy single is supposed to be a pause at the knee.

Clean and jerk, pause at knee, work to heavy single. Then, percentage work. All lifts are 2 or 3 cleans + 1 jerk.
HS (w/pause-2 cleans + 1 jerk) - 75 (no more tries)
3x2 at 80% (all pause at knee, 2 cleans + 1 jerk) 60
1x3 at 70% (all pause at knee, 2 cleans + 1 jerk) 52

Back squat, HAF, not to failure
5x8 - can't quite remember... 73? I'll do a better job tracking this next week.

april 7, 2016

Day 4

Power clean, every 2 minutes for 16 minutes (8 sets)
4x3 at 70% 55
4x3 at 75% 59

Power jerk, every 2 minutes for 20 minutes (10 sets) 3 split jerk footwork after each set
5x3 at 50
5x3 at 55

Back squat, every minute for 10 minutes (10 sets)
10x2 at 60 (between 35% and 60%)

Supposed to do 20-30 minutes of continuous work, but I will wait and do it later (~130 HR)
8 ski jumps, 5 db row/side, 8 inchworms

march 31, 2016

Re-load day 3

Snatch, every 2 minutes for 20 minutes (10 sets)
3x2 at 70% 42
3x2 at 75% 45
2x2 at 80% 48
2x1 at 85% 51

Clean and jerk, every 2 minutes for 20 minutes (10 sets)
5x1 at 75% 61
3x1 at 80% 65
2x1 at 85% 70

Back squat
8x3 at 80% 83

Kettlebell swing
Go through a circuit for 20 min at a HR of 120-150 or an RPE of 4-6/10
Swing x 10
Snatch x 5/ea
Swing x 10
C&J x 5/ea
for 20 min

Hollow rocks
5 sets x 30 sec

Push up to down dog
5x10

march 29, 2016

RE-load week (after comp on Sat)

Snatch, every 2 minutes for 16 minutes (8 sets)
2 reps at 70% 42

Power jerk, every 2 minutes for 16 minutes (8 sets)
3 reps at 70% 59
*I stopped after 6 sets because I could feel the shoulder tiring. Trying to be better about listening to my body and stopping before I wreck myself.

Back squat, focus on position and speed out of the hole
5 x 3 at 80% supposed to be 83, but I only did 80 - quads weak from 16.5 on Monday

First round of acupuncture today on the left shoulder. DanB also stopped me today and told me that we need to figure out how to get me training in the gym more consistently. He said I'm a good lifter and that he'd like to try to get me to qualify for the American Open. Whaat? He said to be confident in my ability--so I am trying to buckle down and figure out how to get to Liftlab 4 times a week. If I'm going to do this, I've got to commit.

december 3, 2015

A. back squat @30x1; 5,4,3,5,4,3- waveload, heavy 165, 175, 185, 175, 185, 195

B. strict pull ups- any grip; 1:15 min amrap x3 sets; rest 2 min 8/6/6

C. kipping pull ups; amrap unbroken set x3 sets; rest 1 min 9/7/9 (not really feeling it, grip was weak)

+

15 min amrap
9 DL- 100#
12 push ups
15 box jumps- 20"
6+18 (I accidentally did the first 3 rounds with 90# DL, but I kept them unbroken so I don't know that it made that big of a deal. Push ups were not hand release.)

november 16, 2015

A. back squat @30x1; Build to a 1 RM in 12 min 220, have video
 
Rest As Needed
 
B. back squat @30x1; amrap @ 85% of A. 7 at 187
 
C. strict pull ups- any grip; 75 sec amrap x3 sets; rest 2 min 7/5/3
 
+

Annie 6:09

+
 
18 min AMRAP- steady pace
50m farmer's walk, heavy 70.5/hand
14 wall balls- 20# to 9'
12 db walking lunges- moderate 25/hand
10 db push press- moderate 25/hand
4+1 wall ball

november 4, 2015

A. back squat @20x1; 6-6-6; rest 2 min 140


B. back squat @30x1; 2 reps x5; rest as needed- 90-95% of first week's A. 165


C. strict pull ups- any grip; 1 min amrap x3; rest 2 min Supinated- 7/5/3


+

Abbate- moderate pace 34:44

october 27, 2015

A. back squat @20x1; 8-8-8; rest 2 min 135#

B. back squat @30x1; 3 reps x4; rest 3 min- 90% of first week's A. 160#

C1. strict pull ups- supinated @30x3; 3 reps x3 sets; rest 60 sec 3/3/3
C2. strict pull ups- pronated @20x3; 2-3 x3; rest 2 min 3 w/ 2 red bands, 3 w/ 1 red band, 3 w/ 1 red band

+

30 min amrap
1k row
10 air squats
5 push ups
3 wall walks
* stay close to aerobic, HR monitor if needed, doesn't have to be perfect, just not muscle endurancy, consistent movement
2 rounds with 1k row, 2 rounds with 800m run (because Craig can't count and someone stole my rower)

october 22, 2015

1 min row max meters  
310m

Rest 3 minutes

7 min for max thrusters 75/55
*10 sit ups at the top of every minute, but only thruster reps count
 80 thrusters

Rest 3 minutes

6 min AMRAP
200 DU or 400 singles
ME back squat 115/75
57 back squats

october 19, 2015

A. back squat @20x1; 10-10-10; rest 2 min 125

B. back squat @30x1; 4 reps x4; rest 3 min- 87% of last week's A. 155

C1. strict pull ups- supinated; 3 reps x3 sets; rest 60 sec 3 ub/3 ub/2 ub, 1 red band
C2. strict pull ups- pronated; 3-5 x3; rest 2 min 5 red band/4 red band/3 red band- all ub

+

25 min amrap- stay aerobic, HR monitor if needed
Row 600 had to run 600, rowers being used in class
20 Push Press- 75# 5s
AD 20 cals
20 KBS- 35# 10s
50 DU more trouble in paradise here
20 box jump, sd- 20# sloooow
* Break up reps to stay aerobic or close to it! ! used my HR today, harder than I thought to stay aerobic. ended up with: avg HR 156, max 175 (ironically probably on the run even though I was going super slow!)
1+3 box jumps

october 12, 2015

A. back squat @20x1; build to a 7 RM 175 tough, left hip bugging me.

B. back squat @30x1; 5 reps x3; rest 3 min- 85%+ of A 150

C1. strict pull ups- any grip; amrap -2 set x3; rest 30 sec 2/2/2 - sup.
C2. weighted pull up- pronated; 3-5 reps x3; rest 2 min did these with a thin black band, kind of the equivalent of 2 reds. 4/3/2, added red band, 2 more - trying to do a wider grip to force the lats into doing work

+

24 min amrap- stay aerobic or close to it, HR monitor if needed
Run 400m
15 wall balls- 14# to 9'
10 kbs- 35#
5 t2b
4+1 t2b

september 3, 2015

I had barely an hour to work today, so I figured some was better than none. Did A and the 15 min AMRAP.

3 sets- not for time:
45-60 sec belly facing wall hs hold
3-5 strict ring chin-up
3-5 stationary dips
30-45 sec nose and toes against wall hs hold

A. back squat @20x1; 4,4,4,4; rest 3-4 min- 80-82% 180 - I'm pretty sure my tailbone is inflamed from those split squats the other day, so these squats were a little tougher than normal. I'll ask Brian about it.

B1. ball slams; 20 sec amrap x3; rest 30 sec
B2. ghd back and hip ext @40x1; 10-12 x3; rest 90 sec

+

15 min @80%
Run 400m
10 good mornings- 35#
12 OH walking lunges- 35# plate
14 db push press- light to mod/ub 20#
3+about 50 seconds left when I started the run, so maybe a little over halfway before time expired

august 26, 2015

2 sets- not for time:
2 negative body levers- holding rig, shoot for 5-7 sec 7 sec
2-4 skin the cat (strict as possible) 2- I still can't reverse through this at all, and it's not very strict
35-50 sec arch hold 50/45
16-24 sec/leg - hold bottom of pistol 16/16
5/leg kb romanian deadlift 35/h


+

10 min Outlaw MU Prog.
3x6 on all three drills (Arch to hollow on rings, v-ups, strict-banded pitch thru)
-Shoulders hurt on the arch to hollow swings. They have for a few weeks of doing them now. I think the first week was the only week they didn't hurt.
-I watched the outlaw video, and I can't hang on a false grip, much less hollow to arch swing. But I can't do the last drill without a false grip. The closest I've ever come to a muscle up was with a non-false grip. I'm not sure what to do here.

A. Back Squat @30x1; 5,5,5,5,5; rest 3-4 min- 77% 157

B1. Good Morning; 8-10 x3; rest 60 sec Bar for 10, 55 for 8, 55 for 8
B2. ghd hip and back ext; 10-12 x3; rest 2 min 10/10/10

+

5 sets- consistent pace:
1 rope climb
15 no push up burpees
rest 2 min
15 DB push press- heavy 30# (the next highest db we have are 45s and I couldn't do those for more than a few reps at a time)
1 negative hspu- 4" def (no press!) couldn't control myself down, took away the deficit and did the negative to an ab mat. That I could control all the way down.
rest 2 min
10 ring push ups
30 DU
rest 2 min
~53 minutes

august 11, 2015

3 sets- not for time:
2 negative body levers- holding pole, shoot for 5-7 sec
2-4 skin the cat (strict as possible) 2
35-50 sec arch hold 50/50/45
16-24 sec/leg - hold bottom of pistol 24/18/20
5/leg kb romanian deadlift 30#/h

A. Back Squat @ 20x1; Build to 75% 1RM 168.75
RAN

B. Back Squat @ 20x1; amrap @ 75% 1RM 168.75 (15 @ 168)
RAN

C. Back Squat @ 20x1; amrap @ 85% 1RM 191.25 (10 @ 191)

+

FT- 110% effort
15 cal row
15 burpees
15 FS- 115#
rest 3-4 min
x4-5 sets
3:31
3:51
3:58
4:08

august 5, 2015

3 sets- not for time:
30 double-under
2-4 skin the cat (strict as possible) 2's (can't reverse through this)
24-36 sec arch hold 30/24/24
12-18 sec/leg - hold bottom of pistol 18s
5/leg kb romanian deadlift 30#

A. Back Squat @20x1; no failures
4 reps @ 70% x3; rest 2 min 155
3 reps @ 80% x4; rest 3 min 180
2 reps @ 90% x5; RAN 200 

+

FT- 100% effort
16 cal AD
14 KBS- 53#
12 ring push ups
rest 3-4 min
x3-5 sets
2:22/2:59/3:11

july 29, 2015

Today was a bad day.

3 sets- not for time:
30 double-under UB
2-4 skin the cat (strict as possible) 2
24-36 sec arch hold 30/30/28
12-18 sec/leg - hold bottom of pistol 18/18/R-15, L-18
5/leg kb romanian deadlift 30#

+

A. Back Squat @20x1; every 2 minutes for 4-5 sets: 5-8 reps @ 190#
3, break, 2/5/4, failed fifth/5

B. oly skill work- do what you can with your calf, stay light
Skipped

+

For Time- 100% effort:
10 DB burpee over box- 20#/h
10 KBS- 53#
10 cal row
rest 4-5 min
x3-5 sets if they are consistent
* All out efforts here. Push the pace.
You can yell at me all you want, but this just wasn't happening today. Body wasn't cooperating, I had nothing left in the tank, and had already cried out of frustration by this point, so I just did 5 rounds straight through at about 80%. Time: 19:41

july 22, 2015

3 sets- not for time:

30 double-under just skipped
2-4 skin the cat (strict as possible) went to low rings in order to really work on the movement. rings at shoulder height, 4/4/3 at shoulder, 1 on the big girl rings. I was able to hit end range of motion here. 
24-36 sec arch hold 36/36/36 according to my imprecise count... so probably 32 seconds or so.
12-18 sec/leg - hold bottom of pistol right leg 18/18/18, left leg 15/18/18
5/leg kb romanian deadlift 30lb kettlebells

+

A. Back Squat @30x1; 5 reps every minute until failure- max 8 sets wow, this was tough. 5 sets completed, then 3 reps into the 6th set at 180#
B. oly skill work- do what you can with your calf, stay light mostly snatch positional work

+

4 sets:
15 cal row
12 FS- 95#
9 burpees
rest 3 min btw rounds
*remember to get AD sprints in beforehand and record what you did for these
**sub as needed but get something like this in
2:34
2:43
3:03
2:59
Quads were smoked after A., made the FS tricky. I did them from the rack to avoid the clean. 

july 15, 2015

3 sets- not for time:
30 double-under UB
2-4 skin the cat (strict as possible) 4/2/2 (it turns out I can't do these all the way through)
24-36 sec arch hold 30/36/36
12-18 sec/leg - hold bottom of pistol (use counterweight if needed) 15/18/18 (no counterweight needed)
5/leg kb romanian deadlift 30# kb ea. arm

+

A. Back Squat @30x1; Build to a 5 RM 185
B. Back Squat @20x1; 5 x3set @ 75% A. done at 138

+

4 sets:
15 cal row
12 FS- 95#
9 lateral box jump on and overs- 16"
rest 3 min btw rounds
*remember to get AD sprints in beforehand and record what you did for these
hurt myself warming up for the lateral box jump on and overs, tried rebounding too fast I guess