april 4, 2016

First (day of the first week of the) month of level 2 programming.

Snatch pause at knee + 2 hang snatch above knee
2x1 36 (60%)
7x1 39 (65%)

Back squat 2 min rest btw sets, no less than 70% 1rm
5x8 73 (right at 70%)

Snatch deadlift
Supposed to be a bunch of sets at percentages but since I didn't have a 1rm yet here, I tested that. Result? 98

Jumping squats 7x3 on the min
Empty bar

You choose accessory work:
3 sets
GHR x 10
Single arm DB row x 6 each side, 55#

november 24, 2015

A. Snatch DL with 2 sec pause just off floor + hang snatch high pull + hang squat snatch; 2.2.1 x 4-5 sets; rest 3-4 min- perfect mechanics focus 55, 65, 75, 85, 95

B. 14 min emom-
odd: 10 wall balls- 20# to 9' I'm a masochistic idiot. I thought this said 20# to 10' for some reason, so that's what I did. That sucked a lot more than 20 to 9. 
even: 10 cal row

+

2 min amrap- hard effort
8 pc&j- 85#
6 burpee over bar
4 box jumps, step down- 20"
rest 1 min
x 3 sets
1+8
1+7
1+5

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

may 10, 2015

A. Hang Snatch Ladder - start at 35#, build by 10# every 75 sec until failure Last time I tested this I think it was 105. Today I made 115, which was great because that's my squat snatch PR and it's always super finicky. Sometimes I make it, sometimes I don't. Today felt the best form-wise that it ever has. Got 3 tries in of 125. First time I landed it and my elbows just buckled. Next two times I got it up there every time but just didn't get it quite back far enough--missed it in front. Each lift looks like I have it... until I don't. While it's frustrating that I missed it today, I've never attempted 125 before and I'm actually getting under it instead of freaking out and hip banging it up into a power snatch (which is what I did the only two times I've ever hit 120). 

B. BB Split Squats @ 20X1; 6-8/leg x 3 sets; rest 2 min 85 x 8 each leg, each set.

C. GHD Sit ups; 6-8 reps x 2 sets; rest 1 min done, 8's

+ 

20 sec AD ALL out

rest 3-5 min

x3-5 sets

done, 3 sets

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.

november 11, 2014 (whole30)

Workout of the Day

A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
40, 45, 55, 60, 65F, terminated because I failed twice at 65 in the same 90 seconds.

and then…

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position 86 (85)
*Sets 3-4 – 80% with a 2-3 second pause in receiving position 93
*Sets 5-6 – 85% 97 still paused
*Sets 7-8 – 90% 103 didn't pause set 7, but did pause set 8
Need to work on keeping the bar closer to my body. This is a priority.

B.
Three Wise Men Tribute Workout
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (Elite = 185/125 lbs; RX = 135/95 lbs)
10 Burpees Over the Barbell
2 rounds

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs; RX = 135/95 lbs)
20 Pull-Ups
1 + 13

Rest 2 minutes, and then…

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”)
30 Wall Ball Shots (Elite & RX = 20/14 lbs)
1 + 33

C.
Four sets of:
Seated Overhead Dumbbell Press x 6-8 reps @ 2011
Rest as needed
Chinese Planks x 60 seconds
Rest as needed
Did not do this for time's sake. Perhaps move to tomorrow?

october 31, 2014

A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the six sets. Try to exceed last week’s loads.
I can't remember all of this and for some reason I didn't write it down. I know I struggled past 90#, I think I ended up at a solid 85#, tried to go up, and then just went back down to 85#.

B.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Run 800 Meters
2 Legless Rope Climbs (15′)
10 Strict Handstand Push-Ups
15 Ring Dips
20 Burpees Box Jump-Overs (24″/20″)
The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the reps or distances so that you get a bit of rest.
So I started this but just terminated after about 3 sets. This really sucked and I had to so severely scale things that they were basically pointless. Not a good day, again.

october 20, 2014

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.

Couldn't be happier with this EMOM. Did it with just a pound over 85% of 115: 98#. Struggled with the first two reps, then figured out that I need to pull a helluva lot harder than I thought. Finally started getting them. Did almost all of them as a power, in about a quarter squat landing. Felt more stable that way.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%

80#, the second rep was difficult during each set and I failed once in the middle.

C.
“The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)
(Compare results to September 1, 2014.)

Well, didn't finish this crap. Did the T2B on the rings because my shoulders hurt too much on the kip, did the HSPU with 2 ab mats, then tried to do them kipping in the second round, and then just couldn't anymore. My wrist hurt so bad I thought I was going to break it into two. OHS only did one round at 105.

D.
Three sets of:
Weighted GHD Hip Extension x 10 reps @ 2013 40#
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111 30#
Rest as needed
Weighted Plank x 45-60 seconds 40# for 60 sec all 3 rounds
Rest as needed

october 13, 2014

A.
Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch. (80% - 93, 1 miss on a hang snatch somewhere in the middle)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%
(88% - 75#, struggled but finished all reps)
(remember, these numbers should be based off of your tested 1-RM on September 22…not a number that you hit or dreamed of hitting many moons ago)

C.
Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause @ 1112
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause @ 1112
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.
Don’t cheat the dips just to get more rounds. Stay strict to the tempo.
(Ring dips with 1 red band, lunges as rx. Finished the round of 6's + 8 dips, 4 lunges.)

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
(struggled with these, went down maybe 45 degrees)
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111
(20#, could have done more)
Rest as needed
Strict Toes to Bar x 8 reps @ 3110
(couldn't do full rep, straight legs above 90 degrees)
Rest as needed

RUN
5 miles - 52:58, holy shit this was hard. 10:36 total pace.

october 6, 2014

A.
Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch. (85#)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90% (72#)

C.
Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups (bar MU, green band)
6 Ring Dips (blue band)
12 Kettlebell Swings (32/24 kg)
(3+1)

D.
Three sets of:
Weighted GHD Hip Extension x 8-10 reps @ 2013 (40# 6, 8, 8)
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111 (25#)
Rest as needed
Weighted Plank x 45 seconds (40#)
Rest as needed