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

july 8, 2015

A. Every 75 sec- 2 tng squat snatch- add weight each set- 8 sets 55/65/75/80/85/90/95/105 (missed the second rep.. tried again, missed the second rep again)

B. 20 sec Prowler Push- heavy Rest 2:40 x3 sets 140 not including sled

Rest as Needed

For Time:

25 Pull Ups
+
2 Rounds
400m Run
25 Box Jumps- step down 24"
25 DU's
+
25 T2B
13:05

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