november 28, 2015

10 min at 85%
10 cal AD
8 burpees
6 pull ups
1 clean and jerk at 80% 145, full
3+2
3+6

Oof, just not feeling so hot today. Shoulders hurt on every jerk, and I feel like a lead balloon on the pull ups. But, no fails on the C&J; shoulders felt better as the time went by but not great. Tomorrow's build to 1RM jerk might be embarrassing. 

november 18, 2015

A. Snatch DL with 2 sec pause just off floor + hang snatch high pull + hang squat snatch; 2.1.1 x 3-4 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, 65, 85
 
B. every 2 min for 10 sets:
8 tng PC&J- 115#
30 DU
I finished the first set at 1:59. Needless to say that was the only set I finished in 2 minutes. So I did 6 sets on 2:30 minutes, and then the last 4 sets were more like 3:00 minute average. All sets- 4 C&J unbroken, then a combo of 2s and 1s to finish out the 8.
 
+
 
4 sets @ 95%
12 OHS- 85# too much shoulders, changed to back squat
6 pull ups, unbroken
12 S2OH- 85#
6 burpees to 6"
rest 4 min
4:21 (failed the OHS and had to adjust)
3:06
2:55
2:42  

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

november 1, 2015

AM
500m row at 2:08 pace
Rest 3:00
x5 max HR 163, avg HR 133

rest 5 min

500m row at 2:08 pace
Rest 3:00
x5 max HR 164, avg HR 128

Swim

PM 
A. strict press cluster @31x1; 1.1.1.1.1.1. x3; rest 10 sec btw clusters; rest 2-3 min- easiest to be done of blocks 85, 83, 83 - no fails

B. Front Squat @32x1; 10-12-14; rest 2-3 min- speed out of bottom 115, last set had to rerack at 10. Picked it back up 20 sec later to finish last 4.

C. 8 min emom-
odd: HSPU negatives for 30 sec 3 negatives each time, first two rounds to ab mat+skull mat, last 2 rounds to ab mat.
even: burpees x6-8 afap 8s
*should make the negatives harder, try to focus on breathing

+

3 RFT
15 ring rows- feet elevated, tough used small red box this time, rxed more to chest
15 push press- 95# sets of 5
15 ghd sit ups
21:21 (rd1- 6:04, rd2- 7:50, rd3- 7:27)

200 DU 3:34, whew arms were dead

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 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 1 and 2, 2015

august 1

Easy team WOD at an out of town gym.
10 min AMRAP
athlete 1- 5 burpees
athlete 2- 10 wall balls
athlete 3- 15 sec plank
athlete 4- rest
*everyone switches when everyone's done

august 2

Built to heavy bench- 125
Built to heavy snatch- 115

july 27, 2015

3 sets- not for time:

50 double-under sub with step ups if calf is bothering you 50 DU
1-3 strict toe-to-bar- legs straight 3 attempts, got within 6 inches of the bar twice 
10 ghd back extension
1/leg negative pistol (10 sec descent) left 9-10 sec, right 8-9 sec
5/leg kb deadlift 30#

A. Push Press; 3 reps every 30 secs; start at 35# build by 5#'s every set until failure 115 (1 at 120)
B. emom- 8 min
odd: 4-8 pull ups UB all 8s
even: 1 rope climb + amrap burpees until :45 sec mark 7 (shoe malfunction)/8/9/10

+

Row 3k @ 2:20 pace
every 500m perform 20 sec front plank on rings done, total time about 23 min

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. 

june 25, 2015

Did the class WOD instead of doing nothing.

6 min AMRAP
3 snatch 95#
6 burpees
100m run
*snatches increase by 3 each round, everything else stays the same
40 reps (one snatch in the round of 12)

rest 6 minutes

6 min AMRAP
3 OHS 95
6 box jumps 24
200m run
*ohs increase by 3 each round, everything else stays the same
39 reps (got back in the door to start the 12's, but couldn't get to the bar fast enough)

rest 6 minutes

3 min AMRAP
5 pull ups
10 sit ups
15 DU
102 reps (3+12)

may 28, 2015

3 sets FT:

250m row

15 kettlebell swings 53

25 burpees

15 kettlebell swings 

250m row
*rest 12 min btw sets
- score each round separately

5:49

5:43

5:55

may 2, 2015

A. Hang clean ladder,  start at 55#, increase by 10# every 75 sec until failure Last success at 175. Failed at 185, poor elbow position in the catch. Tried again before the 75 sec expired and back collapsed/went soft as I caught it in the bottom. Straightened my back out, but by then I couldn't drive out of the hole. Last attempt (my rule is only 3 attempts before leaving it to another day) was a minute later and I caught it better so I was able to drive up faster. Upper back rounded a bit as I stood, I need to work on that. But I'm happy, that's a 10lb PR. I have 145 and up on video I think. 

B. Banded FS @ 20X1, 5 reps x 3 sets, rest 2-3 min 125, blue band. These were killer. 

+

3 sets increasing effort
12 cal row
10 thrusters 65#
10 box jump- sd 20"
10 burpees
Rest 3-4 min
3:28/2:55/2:18

march 23, 2015

10 min amrap @ easy pace- flush/warmup
25m bear crawl
10 ball slams 20#
5 push press- 55#
15 cal AD

2+10 cals

+

3 RFT @ consistent steady pace- only go for it the last round  if feeling it10 alt pistols20 burpees30 cal row

13:45, hit the last round semi-hard

+

10 min AD cool down done

february 25, 2015

Austin's Programming

A. 10 min EMOM squat snatch TnG x 3 @ 70% 1RM 80#
B. Snatch grip DL 3, 2, 1, 1 heavy, rest 2-3 min 135/155/175/185 -- last one was really heavy, probably toward the uppermost of my limits with the snatch grip while maintaining good form.

+

5 min AMRAP -- 90%
8 thrusters 65#
8 burpees
30 DU
rest/walk 2 min
x 2

3+2, 3+5 -- Wore lifting shoes for the first 5 min because I thought it would help the thrusters more than it would hurt the DU, and that was a mistake. Changed shoes for the next 5 min and all DU were unbroken. I don't remember thrusters being quite so shitty, and I was sucking wind the entire time. I found calm in the heavy breathing though because I knew I just needed to keep pushing for a few more minutes. I'm glad for that presence of mind at the very least. I also only really anticipated 2+something for these so I'm pleased with 3 full rounds plus a few thrusters.

--------

15 min row: 213 cal, 3494 m

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 14, 2015

Austin's Programming

A. Back Squat clusters @20X1- 3.3.3 x 3 sets- speed out of bottom focus, speed over weight; rest 10 sec btw cluster; rest 3-4 min 125/145/165

+

5 min AMRAP @ 85-90%
15 kbs 35#
35 DU
15 cal AD
rest walk 2 min
x2
2+8/2+3 (DU only broke in very last set)

rest 5 min

5 min AMRAP @85-90%
row 250m
15 box jumps sd 20”
10 burpees
rest walk 2 min
x2
2+10m/2+30m

- Working consistent turnaround btw movements and steady smooth pacing

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. 

december 31, 2014 (invictus skills & conditioning transition week) New Year's Eve!

**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 – 2-3 Rope Climbs (15′) 1 RC (wrong shoes) 
Minute 2 – 10 Meters of Handstand Walk Attempts galore, not even one successful step 
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension 6 static dips 
Minute 4 – 30-40 seconds of Hollow Rocks or Holds 30 sec hollow rock 

B. Five sets of:
10 Shoulder to Overhead (135-155/105-95 lbs)
Rest 2 minutes

Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.

1) :26 2) :23 3) :21 4) :20 5) :18

This was fascinating. I can't believe I got faster every time, just kept learning. Needed a belt, this helped stabilize my core when I received the bar and didn't affect breathing. Also learned that in order to keep these fast I need to keep my head at a 45 degree angle the whole time. Catching on flat feet helps me transition faster, and I keep a better rhythm if I slow the descent just slightly.

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Kettlebell Swings (24/16 kg – full vertical bell)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (heavy!)
Minute 3 – 15 Burpees to 6″ Overhead Target

I didn't have the time for the full 30 min EMOM, so I made it a 10 minute AMRAP. 3 + 34. No weight on the lunge, did 35# kb, and jumped to a pull up bar. 

Optional Additional Conditioning Session * Did not do this, but I need to start making time for these additional sessions. 

Four sets of: 400 Meter Sled Drag (you choose the loading)
Rest half the time it took you to drag

november 28, 2014 (whole30)

3 rounds

100 DU
Waiter's lunge 75m
50 kb swings
25 burpees

Can't remember my time, but I was only one of 2 to do the waiter's lunge with 35lb.

november 18, 2014 (whole30)

Workout of the Day

A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters ~5 attempts with at least 1 step. need to practice this nearly daily to get comfortable. also practice more freestanding handstands to get comfortable with maintaining hollow position
L-Sit x 15.15.15 2 x (10.10.10) in an actual L, then 1 x (15.15.15) in the tuck position.
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps 1 attempt-50, 1 attempt-40, 2 attempts-50
(no more than two attempts per set)

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep 35/45/55/60/65/70 no failures
(build over the 6 sets to something heavy for today)

and then…

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch 85
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch 90
*Sets 5-6 – 85% 95
*Sets 7-8 – 90% 100

I don't even want to talk about these. Just terrible. I have GOT to stop bouncing the bar off of my hips into an arc. No more full snatching until I fix it. I tried every rep to figure it out, resulting in multiple failures at weights I should be getting reliably, and only got it ONCE. That one time I literally saw the bar as I passed under it. It was close to me and incredibly easy. 

C.
Five sets of:
Unsupported Seated Strict Press x 5 reps Supposed to do: 75/80/80/85/85 and that didn't happen. Instead, 75/80x3 fail on rest/70/70/75 Not sure why these sucked today.
(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

Goal is to perform 5% more than was performed on November 4.

D.
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups Subbed negatives. It was a bit of a cop out. Do the damn seated DB press already, I know. And yet, they were still difficult.
10 Burpees

1+4

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb Dumbbell Man-Makers

So these were terrible. 30# DB x 14 reps. Lots of trouble with the left arm row. 

Man-Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.