november 23, 2015

A. Front Squat @20x1; Buld to an 8 RM in 12 minutes 165

B. strict pull ups- any grip; 90 sec amrap x3 sets; rest 2 min 8, 7, 5

C. kipping pull ups; 30 sec amrap x3 sets; rest 1 min 15 ub, 13 (12 ub + 1), 14 (12 ub + 2)

+

18 min amrap
15 box jump, sd- 20"
12 S2OH- 75#
9 T2B
5 + 4 box jumps

november 20, 2015

10 min @ 85%
30 DU
10 KBS, american- 44#
7 T2B
3 box jumps, step down- 24"
rest 5 min
x2 
4+30
4+32 

Row 500m @ 2:08 pace
rest 3:00
x6 sets

rest 5 min

Row 500m @ 2:08 pace
rest 3:00
Completed in an evening session

november 9, 2015

A. Snatch DL +  snatch high pull + power snatch; 2.2.2 x3-4 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, 65, 75, 85

B. every 90 sec for 8 sets:
4 tng squat cleans- 135#
40 DU
I ended up doing this as every 2 minutes. I finished each set within 90 seconds, but barely... and I wouldn't have been able to sustain 10 seconds of rest each time. This was TOUGH.

+

4 sets @ 95%
10 squat snatches- 75#
5 T2B
10 s2oh- 75#
5 burpees
rest 5 min
3:24, 3:28, Switched to no hook grip, man my thumbs hurt like hell from the weekend- 3:00, 2:45

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

august 30, 2015

Swim lesson - Swam ~1000 yards over an hour

3 sets- not for time:
65 DU first round UB
1-3 strict toe-to-bar- legs straight as possible 1, about halfway up
10 back + hip ext. on floor
2-3/leg negative pistol (10 sec descent) 2 each leg, 10 sec
20' seal walk

A. Hang Snatch High Pull + Hang Squat Snatch; Build to a moderately heavy single in 12 min 105, no misses

B. 12 min emom:
odd: 8-10 burpees AFAP 8, averaged 19-21 seconds
even: 6-8 T2B AFAP 3/2/1, 3/2/1, 3/2/1, 6, 3/2/1, 2/1/1/1/1

+

15 min amrap @ 80%
200m run
12 wall balls- 14# to 10'
10 pendlay rows- 75#
8 box jump, sd 20"
4 + ~25m on the run

august 8, 2015

3 sets - warm-up pace:
12 hollow body rock
6 belly facing wall shoulder touches
1 negative ring dip (aim for 10 sec descent)
1-3 neutral grip pull-up on rings- strict
Done

A. bench press; 10-8-6; rest 2-3 min 75/85/95
B. emom 10 min
odd- T2B amrap -3 6/5/5/5/5
even- in place reverse lunge- dbl kb fr; 14-16 total- 35# 14s
+
30 sec AD @ 110% for cals
rest 3-4 min
x4-5 sets
24/21/15/14
+

20 min aerobic work @Z1- your choice Run/walk

august 6, 2015

6th
3 sets- not for time:
30-45 sec belly facing wall hs hold 35/35/35
3-5 ring chin-up 5/5/5
3-5 dips @ 3010 5/5/5 all strict this time
10 arch to hollow swings on rings 10/10/10

A. Strict Press; 6,4,2,6,4,2- waveload; rest 2-3 min 60, 70, 80; 65, 75, 85 no misses

B1. FW; 100m x3 sets- tough; rest 30-45 sec 70# had to break about every 25m
B2. Russian KBS; 35 reps- 44# x3sets; rest 30-45 sec done
B3. Seated banded face pulls @31x2;8-10 reps x3 sets; rest 90 sec. 10/10/10
C. 5-8 min head and hands free standing tripod hold practice done

+

10 min @ 80%
row 250m
10 DL- 115#
6 T2B- UB
3+9

july 30, 2015

3 sets- not for time:
30-45 sec belly facing wall hs hold 35/35/35
3-5 ring chin-up 5/5/5
3-5 dips @ 3010 5/5/5
10 arch to hollow swings on rings 10/10/10

+

A. Strict Press; 5,3,1,5,3,1- wave load, don't hold back, go for it if feeling it; rest 2-3 min 65/75/85; 75/85/95 fail

B1. FW; 100m x3 sets- tough; rest 30-45 sec 53#
B2. Russian KBS; 30 reps- 44# x3sets; rest 30-45 sec done
B3. Seated banded face pulls @31x2; 6-8 reps x3 sets; rest 90 sec. done

C. 5-8 min head and hands free standing tripod hold practice done

+

10 min @ 80%
20 cal AD
10 Wall balls- 14#, 10'
6 T2B- ub
3+9 cal

rest 5 min

10 min @ 80%
row 250m
10 OHS- 55#
3 C2B- ub
3+part of the row

july 18, 2015

3 sets- not for time:
30-45 sec belly facing wall hs hold 36/45/45
3-5 ring chin-up 5
3-5 dips @ 3010 5
10 arch to hollow swings on rings 10

+

A. Strict Press; 5,4,3,4,3,2- waveload; rest 2-3 min 65/70/75, 70/75/80

B1. FW; 50m x3 sets- tough; rest 20 sec 70lb kettlebells
B2. Lying prone row @3032; 5-6 reps x3 sets- bench at 45 deg, pronated grip; rest 60 sec. 20# db

C. 5-8 min head and hands free standing tripod hold practice This was interesting. 8 min here, got better as time went on. For a while I couldn't put my feet straight up without toppling over onto my back. 

+

10 min @ 80%
Run 200 kept it easy here bc of calf
10 Wall Balls- 14# 10'
3 T2B
4+1 (completed run)

july 8, 2015

A. Every 75 sec- 2 tng squat snatch- add weight each set- 8 sets 55/65/75/80/85/90/95/105 (missed the second rep.. tried again, missed the second rep again)

B. 20 sec Prowler Push- heavy Rest 2:40 x3 sets 140 not including sled

Rest as Needed

For Time:

25 Pull Ups
+
2 Rounds
400m Run
25 Box Jumps- step down 24"
25 DU's
+
25 T2B
13:05

june 29, 2015

Granite Games Qualifier WOD 15.2

0:00 - 6:00 establish a 1rm snatch 115
6:00 - 14:00 AMRAP 30 DU, 15 chest to bar, 30 DU, 15 toes to bar 2+13 (214)
14:00-20:00 establish a 1rm snatch 120


----


Class WOD

7 x 2 back squat progressive 125/145/155/165/175/185/195 no belt, no lifters, no knee sleeves. 

3 rounds for time:
30 DU
10 FS 65#
20 sit ups
4:18

june 18, 2015

A. Jerk Dip + Jerk Drive; 2.1 x4 sets- heavy but perfect form; rest 3 min 135/155/175/185

B. 6 min emom- split jerk from blocks x2 @ 120# done

C. tng squat clean 95-115# x3 every 45 sec for 7 sets 105 10 min @ 80%

+

10 min @ 80%
Row 250m
5 T2B UB all
10 KBS- 35#
25 DU UB all
3+9

rest 5 min

10 min @ 80%
7 pull ups UB all
10 S2OH- 95# 5/5
15 goblet squats- 35#
10 cal AD
2+32+6 cal AD

may 23, 2015

Everything felt shitty going into today. Did some extra cardio/squats with the team and it affected me more than I anticipated I guess.

A. FS- build to a 1RM 195, 5# below PR. Attempted 205 twice.

B. CGBP x1- emom 8 min- build to a 1RM within emom 115, 5-10# below PR.. I can't ever remember what my old PR is. 65/75/85/95/105/115/125-F/120-F

C. Powell Raises @30x0- 10% of max CGBP- amrap each arm 10#

+

18 min amrap

15 Box Jumps- Step Down 20”

12 S2OH- 75#

9 T2B

*must step down for box jumps
6+2

may 6, 2015

A. BS @ 20X1; 5, 3, 2, 1, 1; rest 3-4 min low bar back squat today because my quads were protesting a little. 135, 155, 175, 195, 215

+

30 sec amrap T2B 9/10/11
rest 30 sec
30 sec amrap dips 6/6/4-total muscle failure on last set 
rest 30 sec
30 sec amrap pull ups 9/8/9 these were worse than I'd anticipated. Just couldn't hold on. 
rest 30 sec
30 sec army push ups did these close grip as I suspected that would be the safest way to ensure I hit depth. 12/10/8 just got fatigued with the other work. 
rest 30 sec
x2-3 sets

march 11, 2015

A.emom 10 min- 3 tng squat clean @60% 1rm (around 105 lbs.) 105

B1. double DB OH walk 25m- heavy but perfect form; rest 60 sec. 30# this was a lot more difficult than I thought it would be.

B2. strict pull up clusters 1.1.1- control negative; rest 12 sec btw cluster; rest 90 sec; x2 sets Still really struggling here. It's more like 20 sec between reps otherwise I fail. And I'm having a hard time starting the rep. I'm really frustrated.

+

Have to go to practice, will do this after I coach tonight. Left shoulder is bothering me so I'm going to feel out the overhead stuff.

5 min amrap @ 85%

AD 15 cal

8 s2oh- 65#

4 T2B

2+9 cal

rest 5 min

5 min amrap @90%

row 150m

8 HPS- 55#

6 box jumps- 20”

3+row

rest 5  min

5 min amrap @95%

5  thrusters- 65#

6 bar facing burpees

30  DU

4+1? Pretty sure I got the 1 in just as time expired but not 100% sure

march 2, 2015

Open 15.1 and 15.1a... attempt 2

9 min AMRAP of...
15 toes to bar
10 deadlift 75#
5 snatch 75#

Immediately followed by 6 minutes to...

Establish a 1RM clean and jerk

15.1 - 150 reps (5 rounds even)
15.1a - 157 lbs (cleaned 162, missed the jerk. Missed 1 clean at 162.)

february 28, 2015

Open 15.1 and 15.1a

9 min AMRAP of...
15 toes to bar
10 deadlift 75#
5 snatch 75#

Immediately followed by 6 minutes to...

Establish a 1RM clean and jerk

15.1 - 132 reps (4 + 12) 
15.1a - 157 lbs (cleaned 167, missed jerk. Missed 2 subsequent cleans at 167.)

february 23, 2015

Austin's Programming

A.Build to a heavy squat clean & PJ in 12 min 165, PJ pr

B1. wall walk x2 + 20 sec. hold at top after each walk; rest 1 min done

B2. T2B clusters 4.3.3 x3 sets; rest 7 sec. btw cluster, rest 2 min btw sets done, had trouble with rhythm in the clusters of 3.

+

3 sets 80% 90% 100% effort
20 burpees
20 PS- 55# (set 1: 3/3/3/3/3/3/2) (set 2: 4/4/4/4/4) (set 3: 5/5/5/3/2)
20 wall balls 14# 10′ target (set 1: 7/7/6) (set 2: 10/10) (set 3: 10/10)
10 pull ups (strategize here) (set 1: 2/2/2/2/2) (set 2: 3/3/3/3/3/3/2) (set 3: 4/2/4)
70 DU -- these were all over the place. had a hard time regulating, but they were consistently like that and didn't really affect much overall.
rest 3 min btw sets

8:28
8:11 -- Well, I'm a little bit of an idiot, in the second set I accidentally did 20 pull ups instead of 10. Hence why the second time was so close to the first even though I went faster.
6:43
 

february 16, 2015

15 min row -- 3,300 meters, 202 cal, 2:15 overall pace.

Austin's Programming

A. Build to a heavy PC tng PJ in 6 sets 85/95/105/115/125/135
B1. wall walk x2 +1- 20 sec. hold at top; rest 1 min
B2. T2B clusters 3.2.3 x3 sets; rest 10 sec. btw cluster, rest 2 min btw sets
done b1 and b2 

+

3 sets 80% 90% 100% effort:
Row 500m
18 box jumps 20″ sd
18 ball slams
18 wall balls 14# 10′ target
65 DU (focus on the breathing/rhythm)
rest 4 min between sets
-show decrease in time per set
set 1: 7:20 
set 2: 6:27 
set 3: life got in the way, had to leave the gym for the evening. I definitely had more to give though, I think I would have gotten a little under 6.

february 9, 2015

Austin's programming

A. Build to a moderately heavy PC in 10 min 155
B1. wall walk x1 + 20 sec. hold at top; rest 1 min
B2. T2B clusters  2.2.2 x3 sets; rest 10 sec btw cluster, rest 2 min btw sets
B1 and B2 done, no issues.

+

3 sets 80% 90% 100% effort:
AD 25 cal.
15 burpees
15 Ball Slams- moderate 20#
15 PC and jerk 85#
60 DU
Rest 4 min between sets
- show decrease in time per set
set 1 - 7:43 c&j 2/2/2/2 then singles because I think I was going too fast.
set 2 - 7:18 c&j 3/2/3/2/3/2
set 3 - 6:09 c&j 5/5/3/2
DU not unbroken, struggled here and there with them. Not super strong doing them fatigued. Broke 2 or 3 times each set.