april 30, 2015

A. BS @ 30X1; 6, 4, 2, 2; rest 3-4 min 105, 125, 145, 165 (felt good, vertical, did them in flat shoes.)

B1. DB bench press @ 21X2; 6-8 reps x3; rest 45 sec 25# DB, 8 reps, can probably go up next time
B2. DB Russian step ups; 6-8 reps x3; rest 45 sec 25# DB, 8 reps, 20 in box

C. Sit ups- feet anchored- 20 sec x 8 sets; rest 10 sec 14/15/14/14/14/14/14/14

+

5 min AMRAP
30 DU
10 HPC 55#
4 alt kb snatch 26#
4+31

february 11, 2015

Austin's Programming

A. emom 10 min- squat snatch tng x3 reps @60% 1 rm 75# no misses. Accidentally did a little over 60%, about 65%. Making mistakes seemed to be the name of the game today.

B. snatch grip DL- 3, 3, 2, 1; rest 2-3 min- perfect set up and pulls Yeah, wrote this down wrong. Ended up doing: 3 at 115, 3 at 135, 3 at 155, 2 at 165. I'm a nerd. These felt good though.

+

For time

Row 30 cals ~800-900 cal per hr

30 hang PC 75-85# 105# 5/5/5/5/5/5 (felt like 105 was a good mod to hvy weight)

30 wall balls 14# 10′ target 10/10/10 (these were awful)

50 DU 10/10/15/15

20 wall balls 14# 10′ target 10/10

50 DU 47/3

10 wall balls 14# 10′ target 10

30 hang PC 75-85# 105# 5/5/5/5/5/5

Row 30 cals ~900-1000 cal per hr

- weight on HPC’s should be moderate to heavy, pick/adjust accordingly
time: 18:44