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

november 26, 2015 (thanksgiving)

3 person team workout (Tom, Andrew, and me) 45 min AMRAP

Athlete 1- 800m run with med ball 20/14 = 25 pts
3 runs total

Athlete 2- Accumulate as many points as possible in Gymnastics movements:
20 sit ups = 2 pts 4 sets total
1 rope climb = 5 pts 1 total
8 pull ups = 5 pts 4 sets total
15 HRPU = 5 pts 3 sets total
20 kb swing = 10 pts 2 sets total
30 air squats = 10 pts 3 sets total
108 pts

Athlete 3- Accumulate as many points as possible in Barbell movements 95/65:
Ground to overhead = 3 pts 65 reps total (all C&J)
Ground to shoulder = 2 pts 20 reps total (PC)
Ground to hips = 1 pt 115 reps total (DL)
Thruster = 3 pts 0
350 pts

All athletes switch stations when the athlete running gets in from their 800m run.
Team total: 1375, individual total: 533

november 20, 2015

10 min @ 85%
30 DU
10 KBS, american- 44#
7 T2B
3 box jumps, step down- 24"
rest 5 min
x2 
4+30
4+32 

Row 500m @ 2:08 pace
rest 3:00
x6 sets

rest 5 min

Row 500m @ 2:08 pace
rest 3:00
Completed in an evening session

november 13, 2015

8 min amrap- 85%
350m row
15 KBS- 44#
10 box jump, sd- 20"
5 db snatch/arm- moderate
rest 5 min
x2
2+130m
2+120m 

Rested a few hours

Class WOD
5 x 3 bench press, progressive 125
In a team of 3, 20 min to find each person's 1rm deadlift- only one works at a time 280 PR, changed up some form stuff and it's the first time I've deadlifted heavy with no low back pain/soreness in the following days. 

october 30, 2015

8 min amrap- 85%
10 PC&J-95#
8 box jumps, sd- 20"
6 KBS- 53#
rest 5 min
x2
3+14, 3+9

october 19, 2015

A. back squat @20x1; 10-10-10; rest 2 min 125

B. back squat @30x1; 4 reps x4; rest 3 min- 87% of last week's A. 155

C1. strict pull ups- supinated; 3 reps x3 sets; rest 60 sec 3 ub/3 ub/2 ub, 1 red band
C2. strict pull ups- pronated; 3-5 x3; rest 2 min 5 red band/4 red band/3 red band- all ub

+

25 min amrap- stay aerobic, HR monitor if needed
Row 600 had to run 600, rowers being used in class
20 Push Press- 75# 5s
AD 20 cals
20 KBS- 35# 10s
50 DU more trouble in paradise here
20 box jump, sd- 20# sloooow
* Break up reps to stay aerobic or close to it! ! used my HR today, harder than I thought to stay aerobic. ended up with: avg HR 156, max 175 (ironically probably on the run even though I was going super slow!)
1+3 box jumps

october 12, 2015

A. back squat @20x1; build to a 7 RM 175 tough, left hip bugging me.

B. back squat @30x1; 5 reps x3; rest 3 min- 85%+ of A 150

C1. strict pull ups- any grip; amrap -2 set x3; rest 30 sec 2/2/2 - sup.
C2. weighted pull up- pronated; 3-5 reps x3; rest 2 min did these with a thin black band, kind of the equivalent of 2 reds. 4/3/2, added red band, 2 more - trying to do a wider grip to force the lats into doing work

+

24 min amrap- stay aerobic or close to it, HR monitor if needed
Run 400m
15 wall balls- 14# to 9'
10 kbs- 35#
5 t2b
4+1 t2b

august 5, 2015

3 sets- not for time:
30 double-under
2-4 skin the cat (strict as possible) 2's (can't reverse through this)
24-36 sec arch hold 30/24/24
12-18 sec/leg - hold bottom of pistol 18s
5/leg kb romanian deadlift 30#

A. Back Squat @20x1; no failures
4 reps @ 70% x3; rest 2 min 155
3 reps @ 80% x4; rest 3 min 180
2 reps @ 90% x5; RAN 200 

+

FT- 100% effort
16 cal AD
14 KBS- 53#
12 ring push ups
rest 3-4 min
x3-5 sets
2:22/2:59/3:11

july 29, 2015

Today was a bad day.

3 sets- not for time:
30 double-under UB
2-4 skin the cat (strict as possible) 2
24-36 sec arch hold 30/30/28
12-18 sec/leg - hold bottom of pistol 18/18/R-15, L-18
5/leg kb romanian deadlift 30#

+

A. Back Squat @20x1; every 2 minutes for 4-5 sets: 5-8 reps @ 190#
3, break, 2/5/4, failed fifth/5

B. oly skill work- do what you can with your calf, stay light
Skipped

+

For Time- 100% effort:
10 DB burpee over box- 20#/h
10 KBS- 53#
10 cal row
rest 4-5 min
x3-5 sets if they are consistent
* All out efforts here. Push the pace.
You can yell at me all you want, but this just wasn't happening today. Body wasn't cooperating, I had nothing left in the tank, and had already cried out of frustration by this point, so I just did 5 rounds straight through at about 80%. Time: 19:41

june 18, 2015

A. Jerk Dip + Jerk Drive; 2.1 x4 sets- heavy but perfect form; rest 3 min 135/155/175/185

B. 6 min emom- split jerk from blocks x2 @ 120# done

C. tng squat clean 95-115# x3 every 45 sec for 7 sets 105 10 min @ 80%

+

10 min @ 80%
Row 250m
5 T2B UB all
10 KBS- 35#
25 DU UB all
3+9

rest 5 min

10 min @ 80%
7 pull ups UB all
10 S2OH- 95# 5/5
15 goblet squats- 35#
10 cal AD
2+32+6 cal AD

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

april 15, 2015

10 min 70-80% effort

Row 20 cal 

AD 20 cal 

30 DU
2+13 cal

rest/walk 2 min 

10 min 70-80% effort 

10 walking lunges 

10 sit ups 

10 kettlebell swings 35#
8+25

+

15 min Z1
(400 m slow jog, 100 single unders) x 2; (400 m slow jog, 50 DU) x 2 

april 2, 2015

15 min aerobic warm up
(5 rounds for time:
10 wall balls
10 pull ups
250m run) 13:30

+

12 min AMRAP (65-75%)
300m row
10 kettlebell swings 26#
10 back squats 95#
10 med ball push ups
3+75m rowing

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

january 31, 2015

Workout of the Day
 
A.
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….
4's plus 1 PC

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

B.
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)
3+5

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….
8's plus 3 thrusters

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D.
Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups
2+32

january 14, 2015

Work for today will include snatch skill work and some light WODs.

Snatch skill work:
Dip snatch
Tall snatch
High pull
Pause in bottom position


8 minute AMRAP
10 KB Swings 53/35
7 box jumps
8+8

 rest 5 minutes

8 minute AMRAP
20 sit-ups
20 DU
10 wall balls 20/14
5+13 (20# ball for first round, 14# after, and all UB DU)

 rest 5 minutes

 8 minute AMRAP
200m run/row
5 C2B 55# dip snatch
10 HRPU
15 air squats
2+4

Did first and second AMRAP at a moderate pace, went slow for the last AMRAP.

january 7, 2015 (invictus open cycle)

Workout of the Day

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM 125 unbroken
*Set 2 – 10 reps @ 60% 155 unbroken
*Set 3 – 10 reps @ 65% 165 unbroken
*Set 4 – 8 reps @ 70% 175 unbroken
*Set 5 – 6 reps @ 80% 205 unbroken
Rest 2-3 minutes between sets.

B.
For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
Run 400 Meters
10 Wall Ball Shots

Unbroken wall balls, 9:23. The wall balls got a little tough past 15 each time, but I'm fairly proud of myself for keeping them unbroken. Rowed 400 m, there's snow on the ground. 

It’s not required, but it should be considered implied that the wall ball shots should be unbroken for each set. If weather doesn’t permit running, you have two good options: (1) move to San Diego and train at Invictus; or (2) substitute a 400m row if you’re 175 lbs or less and a 500m row if you’re over 175 lbs.

Rest until the clock reaches 12 minutes, and then…

C.
Five rounds for time of:
30 Double-Unders
15 Kettlebell Swings (32/24 kg)

9:31, all unbroken DU, and I broke the kb swings in the second and fourth round. So, 15/8+7/15/8+7/15. Those killed my grip toward the end. Didn't move particularly fast in either one of these WODs, just tried to stay consistent. 

D.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1  Blue band
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111 Got about a 30 degree angle here, couldn't do them Rx
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012 15 pounds, had a hard time staying to tempo. Right quad was killing me where it was smashed against the pad. 
Rest 45 seconds

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 2, 2014 (whole30)

Powerfit WOD 4

4 x 40' sprint
20 kettlebell swings
20 sit ups
Time: 8:40