january 7, 2015 (invictus open cycle)

Workout of the Day

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM 125 unbroken
*Set 2 – 10 reps @ 60% 155 unbroken
*Set 3 – 10 reps @ 65% 165 unbroken
*Set 4 – 8 reps @ 70% 175 unbroken
*Set 5 – 6 reps @ 80% 205 unbroken
Rest 2-3 minutes between sets.

B.
For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
Run 400 Meters
10 Wall Ball Shots

Unbroken wall balls, 9:23. The wall balls got a little tough past 15 each time, but I'm fairly proud of myself for keeping them unbroken. Rowed 400 m, there's snow on the ground. 

It’s not required, but it should be considered implied that the wall ball shots should be unbroken for each set. If weather doesn’t permit running, you have two good options: (1) move to San Diego and train at Invictus; or (2) substitute a 400m row if you’re 175 lbs or less and a 500m row if you’re over 175 lbs.

Rest until the clock reaches 12 minutes, and then…

C.
Five rounds for time of:
30 Double-Unders
15 Kettlebell Swings (32/24 kg)

9:31, all unbroken DU, and I broke the kb swings in the second and fourth round. So, 15/8+7/15/8+7/15. Those killed my grip toward the end. Didn't move particularly fast in either one of these WODs, just tried to stay consistent. 

D.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1  Blue band
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111 Got about a 30 degree angle here, couldn't do them Rx
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012 15 pounds, had a hard time staying to tempo. Right quad was killing me where it was smashed against the pad. 
Rest 45 seconds

november 10, 2014 (whole30)

Workout of the Day

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% 145
*Set 2 – 4 reps @ 75% 165
*Set 3 – 2 reps @ 80% 175
*Set 4 – 2 reps @ 85% 190
*Set 5 – 1 rep @ 90% 200

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83% 182.6 (183) x 5
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM 160.6 (161) x 5

B.
Three sets of:
Tall Jerks x 3 reps just done with bar

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
75 x 4, 85 x 4, 100 x 4, 110 x 4, 120 x 4, 130 x 3; these were awesome, I felt really fast up until the last 2 reps of 120. This is where I suffer and lose speed.

Use Jerk Blocks if possible.

C.
For time:
I substituted same number of C2B and T2B instead of MU. So instead of 5 MU, I did 5 C2B + 5 T2B
10 Thrusters (135/95 lbs)
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up
Did all C2B pronated in twos and threes. Had Dad video me to see how my C2B look and ended up stringing 4 together. Very happy, need to continue working on these. Total time 8:30 something.

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Supine Ring Row x 8-12 reps @ 2111 Only did 2 sets, I was hitting failure and not being productive here.
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed