Archive for the ‘Skill Work’ Category

October 22, 2012 – “Kelly”

Posted: October 24, 2012 in Metcon, Skill Work





30 box jumps

30 wall balls

I only did three rounds as my legs were pretty beat up from the squats the day before. Even then I can see that this is a pretty nasty workout. I did three rounds in about 16:00 which puts me well of the pace of my previous best Kelly time of about 24:30.

1RM Box Jumps – hit about 45 inches. May have been able to get more but didnt want to push it as my legs were toast.




Back Squats








500m row

10-7-4 Ring Dips

4×5 Ring Pullups

3×1:00 Wall sits

October 8, 2012


100 Dubs for Time 1:45

4×15 Shrugs 2×45#


October 9, 2012



10xBurgener Warm-up w/ bar

50 Air Squats for time 0:51

500m row



Back Squat







Metcon – “Agamemnon & Menelaus”

12 min AMRAP:

5 DL@275#

80ft Bearcrawl

8rds (40reps) – supposed to be a partner wod but nobody else was doing my weight so I mirrored somebody else.


Burgener Squat Program Week 11 Day 1

Back Squats 6×1 at 320 lbs

This was surprisingly easy. I took 4 days off for labor day weekend. Unfortunately (or fortunately) these rest days coincided with a minor sinus cold. Its pretty much gone now but there are still some traces of it. I felt great getting the weight up and Im sure the solid block of rest days did my legs a lot of good even though my diet was pretty crappy. I was glad to get back at it.

Metcon/Skill Work:

4 x 30 Dubs

2 x 500m row – emphasis on technique


Burgener Squat Program Week 9 Day 1

Back Squat 10×2 at 310 lbs

Heaviest weight I have had to squat to this point. I felt relatively comfortable. I find that the heavy loads on back squat are a significantly easier to fight through than heavy loads on front squat. A heavy workout on front squat is a war on most reps. It’s still not easy. I just find it much easier to fight through a tough rep on back squat. I think it may be because there are less “technical” cues to worry about for me on the back squat. That being said the second rep was always the most difficult. That may seem obvious but for me the second rep of the sixth set was tougher than the first rep of the tenth set. I think its not so much muscle fatigue. I think I lose a little integrity/position in my core when I do the first rep and it’s almost impossible to reset while under heavy load. I’ve heard Kelley Starrett talk about this before. I guess he was right.

Accessory/Skill Work

GHD Extensions: 4×15

Kipping HSPU: 8, 10, 5, 8, 5

It was only my third time doing kipping HSPUs and I am feeling more and more comfortable with them. Last week I was only able to get 4-5 in a row. I will keep at it. The goals are to be able to hit 21 in a row and then 21-15-9 with minimal rest between sets.


Burgener Squat Program Week 8 Day 2

Front Squats 6×2 at 280 lbs

Tough session. I really had to concentrate on my form to get through this one. There were a few second reps that I really had to fight through. Considering that this workout was done at 98% of my 1RM I have to be happy with the results. No failed reps.

Additional Work:

30 reps of kipping HSPUs

I worked on one of goats.  I trudged through 4-5 reps at a time but considering that I just learned to kip on these and I generally suck at HSPUs I am glad to see some minor progress.


10 DB Thusters @ 35#

10 Groiners

10 Shoulder Taps

10 Pushups

10 KB Swings @ 1.5pd

10 Air Squats

Skill Work

Muscle-Up progression.

I had no problem with hitting all the progressions. When it came time to do the full muscle up I wasnt getting my head through. Very annoying. I have no consistency with this movement.


“Watch the World Burn”

10-9-8-7-6-5-4-3-2-1: Wall Balls 20#/Squat Thrusts

4:49 RX