april 11, 2016

Day 1

Snatch with pause at knee + above knee hang snatch (1+2)
3x1 at 65% 39
7x1 at 70% 42

Back squat, 2 min rest, no less than 70% 1RM
5x8 75

Snatch grip deadlift, 6 second negative
1x3 at 90% 55
1x3 at 95% 57
1x2 at 98% 59
1x2 at 105% 63

Jump squats, on the minute
7x3 at 20kg

Accessory hamstring/back
3 rounds
8 GHR (2nd hole)
8 ring row

february 25, 2015

Austin's Programming

A. 10 min EMOM squat snatch TnG x 3 @ 70% 1RM 80#
B. Snatch grip DL 3, 2, 1, 1 heavy, rest 2-3 min 135/155/175/185 -- last one was really heavy, probably toward the uppermost of my limits with the snatch grip while maintaining good form.

+

5 min AMRAP -- 90%
8 thrusters 65#
8 burpees
30 DU
rest/walk 2 min
x 2

3+2, 3+5 -- Wore lifting shoes for the first 5 min because I thought it would help the thrusters more than it would hurt the DU, and that was a mistake. Changed shoes for the next 5 min and all DU were unbroken. I don't remember thrusters being quite so shitty, and I was sucking wind the entire time. I found calm in the heavy breathing though because I knew I just needed to keep pushing for a few more minutes. I'm glad for that presence of mind at the very least. I also only really anticipated 2+something for these so I'm pleased with 3 full rounds plus a few thrusters.

--------

15 min row: 213 cal, 3494 m

february 18, 2015

Austin's Programming

A. emom 10 min- squat snatch tng x3 reps @65% 1rm 75#

B. snatch grip DL- 3,2,2,1 heavy, rest 2-3 min- perfect set up and pulls 125/145/165/175

+

From 0:00-3:00
2 rounds
30 Double unders
10 Deadlifts – 95#

From 3:00-6:00
2 rounds
35 Double unders
12 Deadlifts – 95#

From 6:00-9:00
2 rounds
40 Double unders
14 Deadlifts – 95#

From 9:00-12:00
2 rounds
45 Double unders
16 Deadlifts – 95#
And so-on until failure to complete work in allotted time cap…
Finished 12:00-15:00 round of 50 DU/18 DL, then 1 round plus 16 DL

february 11, 2015

Austin's Programming

A. emom 10 min- squat snatch tng x3 reps @60% 1 rm 75# no misses. Accidentally did a little over 60%, about 65%. Making mistakes seemed to be the name of the game today.

B. snatch grip DL- 3, 3, 2, 1; rest 2-3 min- perfect set up and pulls Yeah, wrote this down wrong. Ended up doing: 3 at 115, 3 at 135, 3 at 155, 2 at 165. I'm a nerd. These felt good though.

+

For time

Row 30 cals ~800-900 cal per hr

30 hang PC 75-85# 105# 5/5/5/5/5/5 (felt like 105 was a good mod to hvy weight)

30 wall balls 14# 10′ target 10/10/10 (these were awful)

50 DU 10/10/15/15

20 wall balls 14# 10′ target 10/10

50 DU 47/3

10 wall balls 14# 10′ target 10

30 hang PC 75-85# 105# 5/5/5/5/5/5

Row 30 cals ~900-1000 cal per hr

- weight on HPC’s should be moderate to heavy, pick/adjust accordingly
time: 18:44