october 27, 2015

A. back squat @20x1; 8-8-8; rest 2 min 135#

B. back squat @30x1; 3 reps x4; rest 3 min- 90% of first week's A. 160#

C1. strict pull ups- supinated @30x3; 3 reps x3 sets; rest 60 sec 3/3/3
C2. strict pull ups- pronated @20x3; 2-3 x3; rest 2 min 3 w/ 2 red bands, 3 w/ 1 red band, 3 w/ 1 red band

+

30 min amrap
1k row
10 air squats
5 push ups
3 wall walks
* stay close to aerobic, HR monitor if needed, doesn't have to be perfect, just not muscle endurancy, consistent movement
2 rounds with 1k row, 2 rounds with 800m run (because Craig can't count and someone stole my rower)

june 17, 2015

A. BS @ 20X1; 5 reps x 3 sets- stay below 70%, work speed out of bottom; rest 2-3 min 95/115/135

B. Wtd strict pull up- build to a 3 RM 5# shockingly

C. 2 amrap sets of 80% of B; rest as needed even more shockingly, 4/3 at 4# 

D. lying prone row on incline bench- semi-supinated grip @31X2; 4-6 reps x 3 sets; rest 90 sec 20# x 6/6/6

+

FT @ HARD effort:
9-6-3
Row cals
burpee over rower
2:28

Rest 5 min

3 sets @ hard effort:
2 wall walks
25 DU all UB
6 DB man maker- moderate 20#
10 cal row
rest walk 3 min
2:44/2:38/2:26
I had 10 min rest between sets 2 and 3 because someone walked in looking for info. 

june 8, 2015

A. Halting snatch DL 5 x 3, control negative; rest 3-4 min 95/105/115/125/135 struggling with making my body do what I want on these. I'll do more research/video watching.

B1. DB bench press @ 30X2; 6-8 reps x 3 sets; rest 45 sec 30#, 8 each time
B2. Wtd dip cluster @20X2; 2.1.2.1 x 3; rest 10 sec between clusters; rest 90 sec Did this at just body weight today; I was unsure I'd be able to do all the reps with any sort of weight. Made all reps, but not easily.

+

8 min @ consistent pace
10 ring rows - straps as vertical as possible
2 wall walks
10 GHD sit ups
2+17

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
 

february 16, 2015

15 min row -- 3,300 meters, 202 cal, 2:15 overall pace.

Austin's Programming

A. Build to a heavy PC tng PJ in 6 sets 85/95/105/115/125/135
B1. wall walk x2 +1- 20 sec. hold at top; rest 1 min
B2. T2B clusters 3.2.3 x3 sets; rest 10 sec. btw cluster, rest 2 min btw sets
done b1 and b2 

+

3 sets 80% 90% 100% effort:
Row 500m
18 box jumps 20″ sd
18 ball slams
18 wall balls 14# 10′ target
65 DU (focus on the breathing/rhythm)
rest 4 min between sets
-show decrease in time per set
set 1: 7:20 
set 2: 6:27 
set 3: life got in the way, had to leave the gym for the evening. I definitely had more to give though, I think I would have gotten a little under 6.

february 9, 2015

Austin's programming

A. Build to a moderately heavy PC in 10 min 155
B1. wall walk x1 + 20 sec. hold at top; rest 1 min
B2. T2B clusters  2.2.2 x3 sets; rest 10 sec btw cluster, rest 2 min btw sets
B1 and B2 done, no issues.

+

3 sets 80% 90% 100% effort:
AD 25 cal.
15 burpees
15 Ball Slams- moderate 20#
15 PC and jerk 85#
60 DU
Rest 4 min between sets
- show decrease in time per set
set 1 - 7:43 c&j 2/2/2/2 then singles because I think I was going too fast.
set 2 - 7:18 c&j 3/2/3/2/3/2
set 3 - 6:09 c&j 5/5/3/2
DU not unbroken, struggled here and there with them. Not super strong doing them fatigued. Broke 2 or 3 times each set. 

september 26, 2014

Well today was terrible. Started doing the strength from She and just blew up. Been having a super shitty day/week. So instead of getting super mad and frustrated, just did the gym WOD. Turns out, it was KILLER. And I didn't do so hot.. I'm just super slow!

12 minute AMRAP

200 m run

5 DL (110)

1 wall walk

Score: 6+6

Rest 5

4 minute AMRAP

10 UB wb

10 UB kbs 35#

Score: 4+10

Rest 5

8 minute AMRAP

5 DL (95)

50 DU

5 DL (110)

50 DU

5 DL (135)

50 DU

5 DL (155)

*keep doing 50 DU and 5 x 155 DL until time expires*

Score: 30 (15 at 155)