october 22, 2015

1 min row max meters  
310m

Rest 3 minutes

7 min for max thrusters 75/55
*10 sit ups at the top of every minute, but only thruster reps count
 80 thrusters

Rest 3 minutes

6 min AMRAP
200 DU or 400 singles
ME back squat 115/75
57 back squats

may 7, 2015

A. Jerk Dip + Jerk Drive; 3.1 x 3 sets; rest 2-3 min- progressive, start near 100% these really sucked. 170, 180, 190

B. emom- 8 min
odd- 1 rope climb
even- 12 cal row done 

+
20 min easy aerobic I was craving an amrap so I did a made up one pretty slow and leisurely. Like 65%ish
20 min AMRAP 
30 sit ups 
20 lunges 
30 box jumps 
2 rope climbs 
80 singles 
3+23

march 20, 2015

A. Aerobic warm up of your choice - 500 singles, easy pace

+

Open 15.4 @ very easy pace (saved this until after the row and AD, did a few HSPU, nothing major)

+

Row 300m - all out
rest 5 min
x2 sets 59.7 sec, 59.8 sec

+

30 sec AD @ 85%
30 sec AD @ easy spin
x6-8 sets 7 sets

march 14, 2015

Open 15.3 -  Scaled

14 min AMRAP
50 wall balls 10# to 9'
200 singles
897

march 13, 2015

A. Aerobic warm up of your choice Row 2k, every 500m get off and complete: 10 air squats, 50 singles

B. Open 15.3 very easy pace 3 rounds plus 25 wall balls = 775 (wall balls 10's, singles 100/100, then 50/50/50/50, then 198/2) I think I might do 15's on Saturday because of how light the ball is and how unaffected I felt by the 10's. Maybe 15/15/10/10. The singles will be determined by how much time I have left to complete the round and how they're feeling. All three variations feel fine. I'm shooting for over 1000.

C. AD 30 sec @ 75,80,85,90%
rest/walk 30 sec
x 20
inc pace every 5 rounds
done

march 3, 2015

Austin's Programming

RTW - 1 min each of...
AD
Jump rope
Row
Pistol practice Left leg significantly weaker
Jogging
Crab Walk
x 6-8 7 rounds - 42 min

september 24, 2014

She/Function (shoulders hurt too bad to do the full She today)

A. FS 20X1; 2, 2, 2, 2; rest 2-3 minutes 85% (Not 85%,155)

B. CGBP 4, 4, 4, 4; rest 2-3 minutes 80% (Not 80%, 85)

C1. 4 sets 35 UB DU; rest 10 seconds (UB all sets first attempt)

C2. 1 1/4 squats x 8 (85#); rest 2 minutes (these were good! man it makes your legs burn even at a light weight. all sets unbroken)

+

3-5 sets of: (4 total)

80 singles

20 russian kbs (did sit ups instead, didn't want to mess with anything shoulder-intensive)

80 singles

20 db hang power clean (25#)

80 singles

20 box jumps

rest 3-5 min (only do rounds 4 and 5 if you've maintained same pace per round so far)

Did 4 rounds, had to leave to get Hallie. Three minutes rest.

1- 5:25

2- 5:12

3- 4:51

4- 4:32

Saw Brian (ART) today, right shoulder has chronic tendonitis (tenosis) and left shoulder has joint issues, possibly a problem with the labrum. Begin heat/ice, no stretching for now, short arc drills at 30 degrees away from body with red band at least 2 times a day, once before the first workout of the day, and continue stabilization drills on left shoulder. Mainly dumbbell presses.