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