october 31, 2014

A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the six sets. Try to exceed last week’s loads.
I can't remember all of this and for some reason I didn't write it down. I know I struggled past 90#, I think I ended up at a solid 85#, tried to go up, and then just went back down to 85#.

B.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Run 800 Meters
2 Legless Rope Climbs (15′)
10 Strict Handstand Push-Ups
15 Ring Dips
20 Burpees Box Jump-Overs (24″/20″)
The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the reps or distances so that you get a bit of rest.
So I started this but just terminated after about 3 sets. This really sucked and I had to so severely scale things that they were basically pointless. Not a good day, again.

october 13, 2014

A.
Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch. (80% - 93, 1 miss on a hang snatch somewhere in the middle)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%
(88% - 75#, struggled but finished all reps)
(remember, these numbers should be based off of your tested 1-RM on September 22…not a number that you hit or dreamed of hitting many moons ago)

C.
Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause @ 1112
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause @ 1112
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.
Don’t cheat the dips just to get more rounds. Stay strict to the tempo.
(Ring dips with 1 red band, lunges as rx. Finished the round of 6's + 8 dips, 4 lunges.)

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
(struggled with these, went down maybe 45 degrees)
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111
(20#, could have done more)
Rest as needed
Strict Toes to Bar x 8 reps @ 3110
(couldn't do full rep, straight legs above 90 degrees)
Rest as needed

RUN
5 miles - 52:58, holy shit this was hard. 10:36 total pace.

october 6, 2014

A.
Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch. (85#)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90% (72#)

C.
Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups (bar MU, green band)
6 Ring Dips (blue band)
12 Kettlebell Swings (32/24 kg)
(3+1)

D.
Three sets of:
Weighted GHD Hip Extension x 8-10 reps @ 2013 (40# 6, 8, 8)
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111 (25#)
Rest as needed
Weighted Plank x 45 seconds (40#)
Rest as needed