june 1, 2017

Catalyst Daily

Power snatch + snatch @ 70% - 1+1 - x5 70% was 95, did 75
Power clean + power jerk @ 70% - 1+1 - x5 70% was 130, did 105

Both felt okay, just relearning the movements. Watch mobility in left arm--everything seemed to be leaning that way a little. Get back into core strength warm ups beforehand AND after. 

april 13, 2016

Day 2

Power snatch, on the minute
4x3 at 65% 35
4x2 at 70% 38 -- I misread what I'd written and ended up doing 7 sets of 3 at 39

Snatch push press + 3 OHS, don't go to failure (Need to clarify. I did 1+3, but maybe it's 3+3?)
5x3 at 65% 25, 29, 32, 35, 38

Front squat, use 35-60% of 1RM, on the minute
10x2 55

Turns out I cannot keep my HR between 130 and 150 doing the cycle that's prescribed. Dan said to instead spend a month doing 20-30 minutes on the assault bike or rower within that range.
30 min assault bike
8.3 miles
161 cals
Avg HR 138, max 147

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

october 28, 2015

A. Snatch DL +  snatch high pull + power snatch; 1.1.1 x4-5 sets; rest 3-4 min- not TnG, perfect mechanics focus 35, 55, 65, 65, 75

B. 14 min emom-
odd: tng squat clean x3- moderate, build per set 95, 105, 115, 120, 125, 135, 140
even: 35 DU all UB

+

4 sets @ 95%
6 snatch- 75#
8 burpees over bar
10 cal AD
rest 5 min
1:25, 1:25, 1:20(idk wtf happened here), 1:33

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

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 3, 2015

Workout of the Day

A. 

Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps 2 then fail, 1 then fail.
Double-Unders x 50 reps 50/50
Bar Muscle-Ups x 3-6 reps C2B

For each of these movements, work on movement efficiency – make these as effortless as possible. If you’ve been following the program, you’ll know that we haven’t performed kipping handstand push-ups in a long time, but we need to make sure you’re prepared if they come up in the Open.

B. 

Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

70/75/80/85/90/95/100/105/110/115(F), 115(F), 115

C1.
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
135/95 lb Power Snatch x Max Reps

5 or 6

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

C2.

Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps

8

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

C3.

Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Strict Handstand Push-Ups x Max Reps

Just rowed.

D. No time

Four sets of:
Chinese Rows x 5 reps
Rest as needed
Tempo Ring Dips x 8-10 reps @ 1112
(pause one second at the bottom, and two seconds at the top)
Rest as needed

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 28, 2015

Workout of the Day 

A.
Three sets, not for time, of:
Tempo Muscle-Ups x 4-7 reps (pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs) 7/7/7 with 25# on the ring thing
Unbroken Double-Unders x 50 reps (set your goal number and establish a good consistent rhythm to keep unbroken each set) 50/50/16, 38, threw rope in fit
L-Sit x 40-50 seconds (accumulate time if necessary) 40/40/x

B.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95% 103 only one miss, but made it up immediately

C.

C1.
For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs) 75#
20 Toes to Bar
6:00

When the clock reaches 8:00, complete the following…

C2.
Row 500 Meters
15/10 Muscle-Ups 10 on the ring thing, no weight added
30 Shoulder to Overhead (155/105 lbs)
7:45 (15:45 total)

When the clock reaches 16:00 (17:00), complete the following…

C3.
Row 500 Meters
20 Toes to Bar
30/20 Strict Handstand Push-Ups Did max effort till the 8 min was up... only got 1 on 1 ab mat.

When the clock reaches 24:00 (26:00--1 min rest), complete the following…

C4.
Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips On the ring thing, no added weight
14:41 (40:41)

january 10, 2015 (invictus open cycle)

No go on the workout today, I'm going to need to take a rest day, I've got some shoulder/back issues I'm trying not to aggravate. Trying to work smart so that I don't injure myself before the Open. I'm also going to have to take it light next week because of my meet on Saturday. 

Workout of the Day

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Handstand Walk x 10-15 meters
Toes to Bar x 10-12 reps

B.
Five sets for times of:
5 Power Cleans (225/145 lbs)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds

Rest 5 minutes, and then…

C.
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs)
Rest 60 seconds

Rest 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs)
10 Pull-Ups
20 Double-Unders


Optional Additional Session

Perform only if you have time for a second session 3-4 hours after you complete the first session.

Five sets, not for time, of:
Chinese Rows x 5 reps
L-Sit Press to Handstand x 1-2 reps
2 Minutes of Ankle Mobility Drill of your choice (60 seconds on each)
Strict Pronated Chest-to-Bar Pull-Up x 2-3 reps @ 2113
(pin your chest to the bar and hold with chest in contact for 3 seconds)
Freestanding Handstand Hold x 45 seconds (accumulated is fine)

september 23, 2014

She

A. 8 sets – every 2 min – Jerk x 1 (build from 60-85%) 95, 105, 115, 125 - Had to stop at 125, the pain in my shoulder was unreal. Power jerked all of these with a narrow grip, couldn't split.
B. HPC + Hang clean (from blocks, bar at above knee) – build to a heavy set (6-8 sets) 95, 115, 125, 135, 145, 155 -  Failed at the power clean. Caught 165 at basically parallel, so I didn't count it and just terminated the set
C. Emom 16 min -
Min 1 – Amrap HSPU in 30 sec 5 every time at 2 ab mats
Min 2 – Tng PS x 5 55#, shoulders already shitty, didn't want to push it
Min 3 – 10 TTB Holy shit hands hurt, made this 10 v-ups instead
Min 4 – AD 20 sec HARD
+
3 rounds for time:
1 PC into 10 Tng push press (want unbroken, adjust weight accordingly) 55, and shoulders were still screaming. Just not a good shoulder day.
10 burpee box jump over 20 inches
100m double KB front rack carry AHAP 26# and only went 50 m. Shoulders again.

MU Progression, day 2. 

3 x 10 ring pull ups (5, 3, 2) (3, 2, 2, 2, 1) (3, 4, 3)

2 x 15 arch to hollow (15) (8, 7)

3 x :30 on :30 off hollow hold hands and feet

3 x 6 arch to hollow med ball

3 x 6 arch to hollow bar

august 26, 2014

AM (7:30 am)
1 burpee
sprint 50m
2 burpees
sprint 50m
... up to 
10 burpees
sprint 50m
rest 6 minutes
x 3 Planned on doing this 5 times, but couldn't fit it in the time I had available. But jeez, 3 was enough. 7:48/8:34/8:44 (on the first set I miscounted and missed the set of 8 and the sprint)

PM (7 pm)
A. 1RM Power snatch wow, wow, wow.. this was awful. didn't warm up with full snatches and just felt terrible. 105#
B. 5RM TnG power snatch 95#, this was my goal and I'm happy with it
+
10 min max calories AD actually felt ok, didn't really push it as hard as I could have, but still got 130 calories