march 31, 2016

Re-load day 3

Snatch, every 2 minutes for 20 minutes (10 sets)
3x2 at 70% 42
3x2 at 75% 45
2x2 at 80% 48
2x1 at 85% 51

Clean and jerk, every 2 minutes for 20 minutes (10 sets)
5x1 at 75% 61
3x1 at 80% 65
2x1 at 85% 70

Back squat
8x3 at 80% 83

Kettlebell swing
Go through a circuit for 20 min at a HR of 120-150 or an RPE of 4-6/10
Swing x 10
Snatch x 5/ea
Swing x 10
C&J x 5/ea
for 20 min

Hollow rocks
5 sets x 30 sec

Push up to down dog
5x10

august 14, 2015

3 sets - warm-up pace:
16 hollow body rock done
8 belly facing wall shoulder touches good
2-3 negative ring dip (aim for 10 sec descent) 3 each time, solid 6 seconds
1-3 single leg deck squats per leg 3 each time, first set was ugly then I figured it out, no issues after that

A. Power Clean; Build to a 1 RM 175, 8lb PR (3 attempts at 180) 

B1. DB bench press @31x0; 8-10 reps x3 sets; rest 45 sec. 10 each time, 30#/h (we don't have 35# db sadly, otherwise I would go up)
B2. bb front rack- in place reverse lunge; 4-6/leg x3 sets; rest 90 sec. Unsure of a good weight for this, so went light figuring I can work up- 65# for 6 each leg each time.

 +

50m shuttle run @ 100%
rest 3 min
x4-5 sets
25m out, 25m back
10.03
9.97
9.97
9.93
10.15

august 8, 2015

3 sets - warm-up pace:
12 hollow body rock
6 belly facing wall shoulder touches
1 negative ring dip (aim for 10 sec descent)
1-3 neutral grip pull-up on rings- strict
Done

A. bench press; 10-8-6; rest 2-3 min 75/85/95
B. emom 10 min
odd- T2B amrap -3 6/5/5/5/5
even- in place reverse lunge- dbl kb fr; 14-16 total- 35# 14s
+
30 sec AD @ 110% for cals
rest 3-4 min
x4-5 sets
24/21/15/14
+

20 min aerobic work @Z1- your choice Run/walk

july 25, 2015

3 sets - warm-up pace:
12 hollow body rock done
6 belly facing wall shoulder touches done
1 negative ring dip (aim for 10 sec descent) 6-7 sec avg
1-3 neutral grip pull-up on rings- strict 3/3/2

A. bench press; emom 8 min; 2 reps @100# no failures
B. emom 10 min
odd- ball slams x10-12 12's @ 20#
even- in place reverse lunge- single kb; 6-8/leg- 35# 8's

+

30 sec AD @ 110% for cals
rest 3-4 min
x4-5 sets
25/24/17/14

+

20 min aerobic work @Z1- your choice walked

july 19, 2015

3 sets - warm-up pace:

12 hollow body rock done
6 belly facing wall shoulder touches done
1 negative ring dip (aim for 10 sec descent) 7/7/6 sec
1-3 neutral grip pull-up on rings 3 (Are these supposed to be strict? I've been kipping but since you've put so few in I'm second-guessing myself.)

+

A. Power Clean Bench press; Build to a 1 RM 125, not close grip. Can't do PC because of calf. 
B. FT: 25 PC Bench press @ 75% A. 93# 4:55

C1. DB bench press skull crushers @31x0; 8-10 reps x3 sets; rest 45 sec. 10# dumbbells at same tempo
C2. in place reverse lunge- single kb; 4-6/leg x3 sets; rest 90 sec. 26#, can go up.

+

30 sec AD @ 90%
30 sec AD @ easy spin
x21
done

april 20, 2015

A. PS + Above Knee Hang PS + High Hang PS; 1.1.2 x5 sets; rest 2-3 min- build but keep perfect form especially with the bar in the hip pocket 55, 65, 75, 85, 85 (shaky form so I didn't want to keep increasing)

B1. BB Good Morning @30x0; 6-8 reps x3 sets; rest 45 sec. 65#, 8's

B2. Chin ups cluster; 1.1.1.1 x3 sets; short break btw reps; rest 45 sec.- control the negatives First set was slow, 30-45 sec between reps and my left shoulder really hurt. So the next 2 sets I used a red band and kept it to about 10-15 sec between reps.

C. Hollow Rocks/Hold; 20 sec x4 sets; rest 10 sec. done

+

10 min easy AD done

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