december 30, 2014 (invictus skills & conditioning transition week)

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March! 

Workout of the Day

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121 Crossover symmetry, purple bands Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps Bodyweight, two pull ups each round except the last. These were particularly difficult.
Minute 3 – Strict Handstand Push-Ups to 2″ Deficit x 8-10 reps Did two negatives, then two seated DB press. The negatives sucked.
Minute 4 – L-Sit x 30-40 seconds Tuck hold, one leg out on the last set. 10 sec

B.
Three sets of:
Tall Jerks x 3 reps 45#, unsteady at first.

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.)

Use Jerk Blocks if possible.
Rest as needed
65 x 4/85 x 4/105 x 4/125 x 4/135 x 2 (fail on third)/135 x 3 *These were actually good. I'm getting more and more comfortable punching my head through and landing hard. Using blocks is great on that last rep.

C.
Three sets of:
Row 1000 Meters 500 all rounds
30 Box Jump-Overs (24″/20″) 1-6 jump and step down, 7-30 complete jump over each round. 
20 Deadlifts (225/155 lbs) singles 
20 Strict Pull-Ups 30# seated DB press 10/12/13 
Rest 4 minutes

These sets should not exceed 9 minutes. Please reduce the reps of the strict pull-ups as necessary to keep your efforts under 9 minutes for each set.

I changed this up a little. Made it a 500m row because my hip flexors were killing me, and changed the strict pull ups to seated DB press because I need that shoulder work. I also gave myself a 9-minute cap. Kept this at an 80%, constant effort.

D. Accessory work.
Handstand walk, butterfly pull up

november 24, 2014 (whole30)

A. Every 2 minutes, for 10 minutes (5 sets):
Back squat
*Set 1 - 6 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 2 reps @ 85%
*Set 4 - 2 reps @ 90% fail second rep
*Set 5 - 1 rep @ 95% didn't attempt, terrible day

followed by...

One set of:
Back squat x Max Unbroken Reps @ 87% (athletes are allowed only one 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)

Didn't attempt

B. Three sets of:
Tall jerks x 3 reps

Empty bar

Immediately followed by...

Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed.

Increase by 5% on last weeks results. Use Jerk Blocks if possible.

Inc by 5% on all, no misses

C. Four sets for time of:
Row 250 meters
12 Thrusters (95/65)
12 Chest to bar pull ups
Rest 2 minutes

Tough, around 3:40 each round

D. Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat wings x 5 @ 1515

Not done.

(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo - 5 second rest at the bottom, 5 seconds hold at top.)

Go heavier on both movements than you did on November 3.

november 17, 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 @ 85% 187 x 6 (athletes are allowed only one 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)

B. Three sets of:
Tall Jerks x 3 reps empty 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.)
77x4/87x4/102x3/112x4/122x4/133x4

Rest as needed

Increase by 2% on last weeks results. Use Jerk Blocks if possible.

C. Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans (205/135 lbs)
4 Muscle-Ups (4 hip to ring+4 dips as mod)
1+4, the hang squat cleans were difficult
Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (155/105 lbs)
8 Chest-to-Bar Pull-Ups
1+6, C2B pronated, G2O was clean and jerk

D. Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111 25#
Rest as needed

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

november 3, 2014 (whole30)

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% 143 (145)
*Set 2 – 4 reps @ 75% 165 (165)
*Set 3 – 2 reps @ 80% 176 (175)
*Set 4 – 2 reps @ 85% 187 (190)
*Set 5 – 1 rep @ 90% 198 (200)
(all percentages should go off of last week’s tested 1-RM, or if you’re new to the program, your most recent tested 1-RM…not a weight that you think you could have hit for a 1-RM)

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80% 176, got 7 reps, last 2 had kind of crummy form.
(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 70% of your 1-RM 154 (155 x 7)

B.
Three sets of:
Tall Jerk x 3 reps Empty bar, I think that's all you're supposed to do it with.

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75% 104-120 (110)
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

C.
CrossFit Invitational Event #1
For time:
45 Pull-Ups
45 Thrusters (95/65 lbs)
10:17 (pull ups were in 3/2, thrusters were 10s then 5s then 8/7)

D.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013 Sandbag
Rest as needed
Bat Wings x 5 reps @ 1515 20#
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed