november 24, 2014 (whole30)

A. Every 2 minutes, for 10 minutes (5 sets):
Back squat
*Set 1 - 6 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 2 reps @ 85%
*Set 4 - 2 reps @ 90% fail second rep
*Set 5 - 1 rep @ 95% didn't attempt, terrible day

followed by...

One set of:
Back squat x Max Unbroken Reps @ 87% (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)

Didn't attempt

B. Three sets of:
Tall jerks x 3 reps

Empty bar

Immediately followed by...

Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed.

Increase by 5% on last weeks results. Use Jerk Blocks if possible.

Inc by 5% on all, no misses

C. Four sets for time of:
Row 250 meters
12 Thrusters (95/65)
12 Chest to bar pull ups
Rest 2 minutes

Tough, around 3:40 each round

D. Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat wings x 5 @ 1515

Not done.

(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo - 5 second rest at the bottom, 5 seconds hold at top.)

Go heavier on both movements than you did on November 3.

november 8, 2014 (whole30)

Workout of the Day (this was programmed for Nov 7, but since I rested I just made it up the next day)

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90% 144; videoed these. I struggle here at heavy weight on the jerk, the main take away is that I need to punch my head through faster. 

B.
Three sets of:
185/125 lb Push Press x Max Reps @ 13X1 Reduced the weight to 85 to legitimately test muscle endurance like I think it was meant for. I didn't write down the numbers, but I got between 12 and 13 each set.
Rest 3 minutes
(Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)

C.
For time:
Row 500 Meters
10 Muscle-Ups Ring thing, strict
Run 400 Meters
20 Strict Handstand Push-Ups seated DB press, 25#
100 Double-Unders
40 Ring Dips tricep push ups, no hand release

D.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013 No weight, wanted to focus on the precision of the movement
Rest as needed
Bat Wings x 5 reps @ 1515 Didn't do this because of all of the scap stuff I've been doing. Probably should still do it though, mental slap on the wrist.
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

Same movements as Monday – let’s get these perfect, and if you feel good with mechanics, increase the load.

november 3, 2014 (whole30)

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% 143 (145)
*Set 2 – 4 reps @ 75% 165 (165)
*Set 3 – 2 reps @ 80% 176 (175)
*Set 4 – 2 reps @ 85% 187 (190)
*Set 5 – 1 rep @ 90% 198 (200)
(all percentages should go off of last week’s tested 1-RM, or if you’re new to the program, your most recent tested 1-RM…not a weight that you think you could have hit for a 1-RM)

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80% 176, got 7 reps, last 2 had kind of crummy form.
(athletes are allowed only on 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)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM 154 (155 x 7)

B.
Three sets of:
Tall Jerk x 3 reps Empty bar, I think that's all you're supposed to do it with.

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75% 104-120 (110)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

C.
CrossFit Invitational Event #1
For time:
45 Pull-Ups
45 Thrusters (95/65 lbs)
10:17 (pull ups were in 3/2, thrusters were 10s then 5s then 8/7)

D.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013 Sandbag
Rest as needed
Bat Wings x 5 reps @ 1515 20#
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed