october 17, 2015

5 min amrap- 85%
30 DU
15 G2OH- 55#
rest 5 min
x3
3, 2+43, 2+38 (max HR 188)

500m row at 2:10, rest 3:30
x5 done

rest 5 minutes

500m row at 2:10, rest 3:30
x5 done 

february 2, 2015 (dad's birthday)

Workout of the Day
 
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+% 190

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+
80/88/96/104/112/120/128/132/136/140/145/154 no misses, all within the 1 min time frame. That was probably the hardest part, getting the lift and the weight change done in the time limit. 

C.
For time:
5 Ground to Overhead (205/135 lbs) split
10 Ground to Overhead (185/125 lbs) power jerk
15 Ground to Overhead (155/105 lbs) power jerk
20 Ground to Overhead (115/75 lbs) snatch (in fives)
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.
13:54

D. ran out of time
For time:
Row 500 Meters
20 Overhead Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Overhead Walking Lunges (135/95 lbs)
80 Double-Unders

december 29, 2014 (invictus skills & conditioning transition week)

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March! 

Workout of the Day 

A. Every minute, on the minute, for 12 minutes:
Minute 1 – 4-8 Muscle-Ups 2-3 Dips+1-2 Strict Pull Up
Minute 2 – 20 Double-Unders + 10 Overhead Squats (135/95 lbs) OHS 65# + ME DU to :45
Minute 3 – 20 Double-Unders + 10 Toes to Bar T2B + ME DU to :45
Minute 4 – 6-8 Roll to Candlestick
1) 3/2, 16 DU, 8 T2B no DU, 8
2) 3/2, 13 DU, 3 DU, 8
3) 3/1, 12 DU, 13 DU, 8
*Biggest lesson learned here--it's worth it to hang on for 4-5 reps at a time on the T2B, and I need to go back to working on my strict pull up. Sheesh. 

B. Four sets of: 135/95 lb Ground to Overhead x 8 reps
Rest 2 minutes
*Sets 1&3 – Snatch Technique 1:52/2:38
*Sets 2&4 – Power Clean & Press Technique :46/:34 
*95# is a lot for me snatch-wise, so I had to drop and reset on each rep. Did all the reps power snatch. Felt fatigued toward the end of set 3. I may not have done the clean and press technique right, considering I can't press 95#, but I did a clean and jerk. Was able to get a fairly easy 5 UB here, though I noticed that the C&J got me out of breath quickly. 

For those of you who have not been to an Invictus Athletes’ Camp, barbell cycling is all about establishing rhythm and strategies that work best for you based on your unique attributes as an athlete. You need to practice and experiment with different techniques. Note times for each set, the goal being to establish the most efficient technique – not just the fastest.

C. Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters 20 Unbroken Wall Ball Shots (30/20 lbs) 15 Unbroken Wall Ball Shots at 20 lbs
*If the ball hits the ground between the first and 20th wall ball shot, you must begin the set over again. If you know that you cannot complete 20 unbroken with the 30/20 lb ball, either alter the reps down (15 or 12 unbroken) or use a 20/14 lb ball. Note in comments what weight and rep scheme you followed.
This was fairly difficult--the 20 lb ball really sucked. Kept all rounds unbroken, and stayed fairly consistent in my run and WB. Dad predicted 7 rounds max (2 min run, 1 min wall ball) and I finished with 6 full rounds starting my 7th round run. 
1) 1:58 avg hr 165/:51 avg hr 183
2) 2:11 avg hr 182/1:07 avg hr 182
3) 2:06 avg hr 185/1:07 avg hr 181
4) 2:13 avg hr 185/:58 avg hr 170 (paused for a bathroom break)
5) 2:13 avg hr 181/1:06 avg hr 179
6) 2:13 avg hr 184/1:01 avg hr 179
7) Finished 110m before time expired--finished the 400 in 2:19 avg hr 181

D. My accessory work...
Handstand walk Carl Paoli's drill, sucked. 
Butterfly pull up Did great the first time I hopped up, then sucked it up. 
Shoulders were getting sore, decided not to push it. 

november 17, 2014 (whole30)

Workout of the Day

A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% 145
*Set 2 – 4 reps @ 75% 165
*Set 3 – 2 reps @ 80% 175
*Set 4 – 2 reps @ 85% 190
*Set 5 – 1 rep @ 90% 200

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85% 187 x 6 (athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Three sets of:
Tall Jerks x 3 reps empty bar

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps (Dip and hold for 2 seconds at the bottom of the dip, then drive.)
77x4/87x4/102x3/112x4/122x4/133x4

Rest as needed

Increase by 2% on last weeks results. Use Jerk Blocks if possible.

C. Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans (205/135 lbs)
4 Muscle-Ups (4 hip to ring+4 dips as mod)
1+4, the hang squat cleans were difficult
Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (155/105 lbs)
8 Chest-to-Bar Pull-Ups
1+6, C2B pronated, G2O was clean and jerk

D. Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111 25#
Rest as needed