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Old 02-02-2009, 05:46 PM   #11
Aaron Austin
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January 29th

17 1/2 hour fast WOD at end

Split Jerk - 5 sets x 1 rep x 175 lbs.

Push Press - 3 sets x 5 reps x 135 lbs.

Metcon - 3 rounds for time
15 reps 55 lbs. DB Swing
10 reps 35 lbs DB Clean
time 7:38

L-Seat Leg raises 2 sets x 10 reps

January 30th

18 1/2 hour fast WOD at end

Snatch - 5 sets x 1 rep x 135 lbs.

Deadlift - 1 set x 5 reps x 285 lbs.

Ring Dips (bodyweight only) - 3 sets x 5 reps

January 31st & February 1st

Riding, alcohol and poor diet on weekend snowmobile trip to Quebec

February 2nd

No Fast

Handstand against Wall - 45 sec, 20 sec, 30 sec

Overhead Squat - 3 sets x 5 reps x 125 lbs.

Metcon - 5 rounds for time
5 reps 225 lbs. Deadlift
10 burpees
time 8:12
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Old 02-07-2009, 01:01 PM   #12
Aaron Austin
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February 3rd

WOD at end of ~17 hour fast

Shoulder Press - 3 sets x 4 reps x 100 lbs.

Metcon - 5 rounds for time:
24" Box jump - 12 reps
Clapping Pushup - 5 reps
time 4:36

L-Seat leg raises 10 reps x 1 set, 8 reps x 1 set

February 4th

WOD at end of ~18 hour fast

Clean - 5 sets x 1 rep x 175 lbs.

Back Squat - 3 sets x 5 reps x 255 lbs.

Weighted Pullups - 12.5 lbs. - 2 sets x 5 reps, 1 set x 4 reps

February 5th

Rest

February 6th

WOD at end of ~17 hour fast

Front Squat - 3 sets x 5 reps x 195 lbs.

Handstand against wall (some practice kicking up) - 25 sec, 30 sec x 2

Metcon - Tabata KB Swings (50 lbs. bell) - I decided to bring my own KB to the globogym - tired of using DB's. Score - 11, 10, 10, 10, 9, 9, 8, 8

February 7th

WOD at end of ~14 hour fast

Split Jerk - 5 sets x 1 rep x 175 lbs., 1 set x 1 rep x 185 lbs. (went up nice )

Metcon - 21, 15, 9 reps
50 lbs. KB Swing
Burpee
time 7:44

GHD Situps - 3 sets x 25 reps
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Old 02-08-2009, 10:00 AM   #13
Aaron Austin
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February 8th

WOD at end of ~16 hour fast

Snatch (Power - need to grow some sack and get under the bar) - 5 sets x 1 rep x 135 lbs., 1 set x 1 rep x 140 lbs.

Deadlift - 1 set x 5 reps x 290 lbs.

Weighted Ring Dips - 5 lbs. (not much but more than last time - 3 sets x 5 reps
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Old 02-09-2009, 01:49 PM   #14
Aaron Austin
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February 9th

Rest / Skill day

Practiced Butterfly Kip for 15-20 minutes. First time working on this skill - seemed to come pretty good but I need quite a bit more practice to string together more than 3-5 at a time. It's a good start though.
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Old 02-23-2009, 05:08 PM   #15
Aaron Austin
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February 10th

Overhead Squat - 3 sets x 5 reps x 135 lbs.

Handstand against Wall - 25 sec, 25 sec, 30 sec

Metcon - 3 rounds for time - Run 400m; DB Clean (35 lbs.) 10 reps - Time 9:18

February 11th

Shoulder Press - 5 reps x 80 lbs., 5 reps x 90 lbs., 4 reps x 100 lbs.

Metcon (from CA WOD) - 5 rounds for time - 5 reps each - burpee; ball slam (6kg); two hand KB swing (50 lbs.); box jump (12 shims + step) - Time 6:54

GHD Situps - 3 sets x 25 reps

February 12th

Clean - 5 sets x 1 rep x 185 lbs.

Back Squat - 3 sets x 5 reps x 260 lbs.

Weighted Pullups - 12.5 lbs. - 2 sets x 5 reps, 1 set x 4 reps

February 13th - 17th

No WOD's on my snowmobile trip (last one of the year - My sled broke and I had to get towed 255 km's back to my truck. Very cold and gave me lots of time to think)

February 18th

Front Squat - 3 sets x 5 reps x 200 lbs.

Handstand against wall - 20 sec x 2

Metcon - 3 rounds for time - row 250m; 10 clapping pushups - Time 5:00

February 19th

Split Jerk - 2 sets x 1 rep x 185 lbs., 3 set x 1 rep x 175 lbs.

Metcon - 6 round Tabata Pushups - 18, 10, 7, 6, 4, 3; Tabata Squats - 19, 19, 18, 16, 15, 15

Hanging Knee-up - 2 sets x 10 reps

February 20th

Snatch - 2 sets x 1 rep x 135 lbs., 3 sets x 1 rep x 140 lbs.

Deadlift - 1 set x 5 reps x 295 lbs.

Weighted Ring Dips - 7.5 lbs. - 1 each x 5, 4, 3 reps

February 21st

Rest

February 22nd

Overhead Squat - 2 sets x 5 reps x 140 lbs., 1 set x 4 reps x 140 lbs.

Metcon - KB circuit (16kg) - AMRAP 10 minutes - one arm swing, around the body, one arm swing, around the body, two arm swing - 4 rounds plus 10 each arm swings

Handstand against Wall - 3 x 30 sec

February 23rd

Today was my Press day so I went with the CF Mainsite WOD with scaled reps.
For time:
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Row 500 meters
115 pound Push press, 9 reps
Row 500 meters
115 pound Push press, 6 reps

Time 15:25
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Old 02-24-2009, 11:22 AM   #16
Aaron Austin
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February 24th

Clean - 1 set x 1 rep x 185 lbs., 4 sets x 1 rep x 195 lbs.

Back Squat - 3 sets x 5 reps x 265 lbs.

6 minutes practice BFK pullups (need more practice)
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Old 02-26-2009, 11:07 AM   #17
Aaron Austin
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February 26th

Front Squat - 1 sets x 5 reps each at 185 lbs., 195 lbs., 205 lbs.

Metcon - 3 rounds for time - 50 lbs. KB Swing; Mid thigh box jumps - 21, 15, 9 - Time 5:15

Handstand against wall - 30 sec x 2, 45 sec x 1 (My kick up is getting much more refined several times I was able to kick and gently pull my heels to the wall)
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Old 02-27-2009, 10:35 AM   #18
Aaron Austin
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February 27th

Jerk - Light work today things just didn't seem to be clicking worked up to 1 set x 1 rep x 165lbs.

Metcon - KB circuit (16kg) - AMRAP 10 minutes - one arm swing, around the body, one arm swing, around the body, two arm swing - 5 rounds plus 17 seconds to spare
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Old 03-01-2009, 06:56 AM   #19
Aaron Austin
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February 28th

Worked out with my sister today she doesn't know how to snatch yet so I did cleans with her instead. We did progressive loading instead of sets across. I'm scheduled to run a 5K May 3rd so I am going to switch up my training a bit. I am going to use the MEBB template to allow for more metcon into the mix.

Clean - 1 rep x 205 lbs.

Deadlift - 5 reps x 300 lbs.

Some dips, negative dips, butterfly kip pull ups and L sits playing on rings
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Old 03-03-2009, 01:06 PM   #20
Aaron Austin
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March 2nd

CF Mainsite WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

Time 13:18 (This felt sucky after a long day of work)

March 3rd

CF Mainsite WOD
Deadlift 1-1-1-1-1-1-1 reps
275 lbs. / 295 lbs. / 315 lbs. / 335 lbs. / 355 lbs. / 365 lbs.(X) / 365 lbs. (PR by 30 lbs. bodyweight @ 177 lbs. on Saturday)
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