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 16, 2015

15 min row -- 3,300 meters, 202 cal, 2:15 overall pace.

Austin's Programming

A. Build to a heavy PC tng PJ in 6 sets 85/95/105/115/125/135
B1. wall walk x2 +1- 20 sec. hold at top; rest 1 min
B2. T2B clusters 3.2.3 x3 sets; rest 10 sec. btw cluster, rest 2 min btw sets
done b1 and b2 

+

3 sets 80% 90% 100% effort:
Row 500m
18 box jumps 20″ sd
18 ball slams
18 wall balls 14# 10′ target
65 DU (focus on the breathing/rhythm)
rest 4 min between sets
-show decrease in time per set
set 1: 7:20 
set 2: 6:27 
set 3: life got in the way, had to leave the gym for the evening. I definitely had more to give though, I think I would have gotten a little under 6.