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

june 18, 2015

A. Jerk Dip + Jerk Drive; 2.1 x4 sets- heavy but perfect form; rest 3 min 135/155/175/185

B. 6 min emom- split jerk from blocks x2 @ 120# done

C. tng squat clean 95-115# x3 every 45 sec for 7 sets 105 10 min @ 80%

+

10 min @ 80%
Row 250m
5 T2B UB all
10 KBS- 35#
25 DU UB all
3+9

rest 5 min

10 min @ 80%
7 pull ups UB all
10 S2OH- 95# 5/5
15 goblet squats- 35#
10 cal AD
2+32+6 cal AD

june 11, 2015

A. Split Jerk- Build to a tough single 165 B. Take 70% A. and perform 3 sets of 3; fast and snappy; form driven 115 C. emom 8 min- squat clean- 95# x3 TnG Done + 10 min @ 80% Row 300m 10 wall balls- 14#-10’ 30 DU 3+9
rest 5 min 10 min @ 80% 5 pull ups unbroken 10 DB strict press- 25#, first set 10 straight, second set 10 slower, third set 7/3, fourth set 3/3/2/2, last set 3/3 10 box jumps- sd 20”
4+11

may 25, 2015

A. Squat Clean- build to a 1RM (film) 170, 5# below pr. I know this is ugly.



Rest 2 min

B. 8 min amrap of 90% of A (film) 13 reps. I also know all of these are ugly.



+

Row 500m 1:50.3
rest 90 sec in row
Row 500m 1:53.3

- Set rower up with distance and rest intervals
- record each row as a separate score

march 25, 2015

A.emom 10 min- 3 tng squat clean @70% 1rm 125, this just really sucked.

B1. scap shrugs @ slow tempo- set up like about to do a pull up and engage scap and shrug, 8 reps,  rest 60 sec. 8/8

B2. strict pull ups amrap -1, do until 1 rep  short of failure, rest 60 sec. I didn't really realize until today that I wasn't sure if you meant this to be unbroken on the bar or with short breaks, so I did both. First set 3 singles, ~30 sec rest between each. Second set 2 without dropping. I was just sort of guessing I'd fail or almost fail the 3rd one since I both suck at these and the 2nd was a little bit of a struggle. Starting the pull up is getting easier though!

B3. Prone DB rows @21x2- bench about 45 deg, chest on bench, palms facing each other;, 8-10 reps; rest 90 sec., x2 sets 10 reps with 15# dumbbells. I don't feel my left shoulder blade sliding/moving like it should... I'll talk to Brian about it this week when I see him. No pain, just doesn't feel right.

+

8 min amrap

100 DU DU sucked today

45 Thrusters- 65# 7/7/7/7/7/5/5

amrap burpee box jump overs- facing box- in remaining time 20

- pick up speed every 2 min I'm not very good at that. Maybe I start too fast?

march 18, 2015

A. EMOM 10 min 3 tng squat clean @ 65% 1RM 115

B1. Single arm DB OH walk 25 m/hand; heavy but perfect form; rest 60 sec 30#

B2. Scap shrugs slow tempo, AMRAP 2 sets; rest 60 sec 10,8/10,8 These were good in a terrible sort of way. Left shoulder struggles here, but I know this is what I have to work on big time.

B3. Banded face pull @ 3121, 8-10 reps, rest 90 sec; x2 Used crossover bands 7# (purple), these are good too, the slow tempo forced me to ensure I was retracting my scaps.

+

6 min AMRAP 

7 thrusters 65#

7 box jump 20"

7 alternating kb snatch - mod weight 26#

Increase pace every 2 min, last 2 min all out

5+14

march 11, 2015

A.emom 10 min- 3 tng squat clean @60% 1rm (around 105 lbs.) 105

B1. double DB OH walk 25m- heavy but perfect form; rest 60 sec. 30# this was a lot more difficult than I thought it would be.

B2. strict pull up clusters 1.1.1- control negative; rest 12 sec btw cluster; rest 90 sec; x2 sets Still really struggling here. It's more like 20 sec between reps otherwise I fail. And I'm having a hard time starting the rep. I'm really frustrated.

+

Have to go to practice, will do this after I coach tonight. Left shoulder is bothering me so I'm going to feel out the overhead stuff.

5 min amrap @ 85%

AD 15 cal

8 s2oh- 65#

4 T2B

2+9 cal

rest 5 min

5 min amrap @90%

row 150m

8 HPS- 55#

6 box jumps- 20”

3+row

rest 5  min

5 min amrap @95%

5  thrusters- 65#

6 bar facing burpees

30  DU

4+1? Pretty sure I got the 1 in just as time expired but not 100% sure

march 4, 2015

A. Build to a heavy 3 rep TnG squat clean 135 felt heavy today

B1. barbell OH walk 25m- heavy; rest 60 sec. 85, then 105. 105 made my right wrist hurt, wasn't supporting the weight properly. Wrist is a-okay now.

B2. strict pull up clusters 1.1.1.1.1- control negative; rest 7 sec btw cluster; rest 90 sec; x2 sets Well these were humbling. First set had to do about 10-12 sec rest btw clusters. Second set, failed at 3. Had to take 40 sec or so to get rep number 3, then had to do reps 4 and 5 with a mixed grip. I suck.

+

5 min amrap @ 85%

20 cal AD

10 box jumps- 20”

2 + 9

rest 3 min

5 min amrap @90%

Row 15 cal

8  burpees over erg

3 even

rest 3 min

5 min amrap @95%

8 thrusters- 65#

25 DU
Holy suckfest. 5+4, all thrusters and DU unbroken.

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
 

september 17, 2014

She

A. FS @ 31X1; 3, 3, 3, 3; rest 2-3 min (82.5%) 145# felt incredibly heavy
B. 8 sets - every 45 seconds CGBP x 1 (75%) 90# felt good
C. 3 RFT:
10 strict pull ups
10 squat clean 135# these felt insanely heavy; singles
31:31
+
AD 22 sec 97%
rest/walk 2:48
x 6
Not done