111005

There’s a glitch in the Matrix.

There has been some “free interpretation” of some of the movements over the last week. I have tried to post videos, or at least give you guys links to sites that had them, but it seems everyone may not be on the same page. I understand some of the movements are difficult to understand, so here’s what I’m going to do…

Beginning next week I will have the blog done a week in advance and posted the night before. If there is need; I will shoot a video to accompany the lift/movement for the day. Yes, this is a pain in my ass, but I’d rather have you guys doing everything correctly.

What yesterday should have looked like:

111005:

(Again, don’t freak out about the percentages. All of you are at a different place.)

Strength

1) 10 minutes to establish a 1rm Weighted Muscle-Up.
2a) Back Squat: 1X5 @ 60%, 1X5 @ 70%, Max Effort @ 80% – rest as needed.
2b) Bench Press: 1X5 @ 60%, 1X5 @ 70%, Max Effort @ 80% – rest as needed.

Conditioning

5 rounds for time of:

7 HSPU (reg. standard)
14 KB Snatch 24/16kg (7r/7l)
21 Slapping Pushups (hands slap the chest, NOT clap)

Midline

3X Max Effort Weighted Plank @ 45lbs

6 responses to “111005

  1. 1) 25# weighted vest
    2A & B) legs practically buckling from doing the Again Faster WOD before the MU max. Going to try and fit it in later in the week.

    Conditioning
    14:49
    1st set of pushups took 2min and 8 sets so switched to doing them on my knees and they still took 4-5 sets per round. HSPU round 1,2,5 UB & 3,4 one break. 

    Midline
    1:13/1:03/1:07 – great core work

  2. 1) 5, 10, 15, failed 25 4x (using a belt with plates, hung the weights from behind to protect my junk and ended up crushing my low back pretty good on those misses, pissed me off a bit…

    2a) 285×5, 305×3, 345×12 (felt strong beyond belief on these!!)
    2b) 207×5, 222×3, 250×6

    MetCon:
    15:28
    This crushed my shoulders like mad. Each round I moved the HSPU set up to a head higher position and was still not able to get more than 2 at a time. Snatches were fine, and the push ups were fine as well. I think I just had tons of energy given the amount of time I was taking on the HSPU’s

    Midline:
    (with a 52# sandbag)
    1:09, 1:32, 1:39

    M/F/S – 3/2/3

  3. 1) 24# (only hit one… then missed all other attempts)

    2a) 255#, 315#, 340# x 10

    2b) 185#, 215#, 240# x 6

    Conditioning — 14:58 (ugh… too much time staring at the pushups and HSPUs)

    Midline — 2:05, 1:35, 1:28

    M/F/S – 2/6/7 (feel beat up)

  4. 111007
    1) Dips – 70×5, 75×3, 87×5
    2) PU – 82×5, 87×3, 105×5
    Conditioning – 11:02 Rx
    If the pool had not have been 3.5′ deep, I probably would have drowned.
    MFS – 2/2/2

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s