111125

WOD 111125:

Strength

1) 12 minutes to establish a 1RM Bench Press.
2a) 5XME UB Ring Dips – rest 60 sec.
2b) 5X5 Tempo Deadlifts (see notes) – heavier than last week but still PERFECT, use straps, rest 60 sec.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
3a) 5X5 Weighted STRICT Pullups – heaviest possible, rest 60 sec.
3b) 5X5 BB (clean grip) Bent Over Rows – heaviest possible, rest 60 sec.
Notes: Hold exact same position as when the barbell passes the knees on the clean. Do not use so much weight that you have to load the hips (i.e. “cheat”) to finish the lift.

Conditioning

Get stronger.

Same fucking guy. These videos are 4 months apart. How many Pullups do you have? Do you have a 4RM Deadlift of 850#?


15 responses to “111125

    • So are short torsos and long arms – you think he wouldn’t be crazy strong without anabolics? Point is; he trains heavy as fuck and he trains gymnastics. Almost like I recognize that concept from somewhere. Brandon, care to help…

  1. Got into the local meathead gym in Norwich, NY, all fat bars, one crap pull up station and signs posted up saying no chalk allowed!!! Man oh man…

    1) worked to 305#
    2a) 20, 16, 16, 15, 13 (all super strict dips at a dip station)
    2b) 295, 325, 345, 355, 365
    (This almost knocked me out. The think bar crushed my grip, and the focus on being perfect made these more intense than any metcon!)
    3a) 20×5, 15×5, 15×5, 20×4, 15×5
    (These were so hard for some reason. I think the dips left my arms pretty crushed. Also, pretty sure I was pulling an extra 15# of meat and pie from yesterday!)
    3b) 155, 185, 225, 225, 215

  2. 1a) 5XME UB Ring Dips – rest 60 sec.

    14/10/11/10/9

    1b) 5X5 Weighted STRICT Pullups – heaviest possible, rest 60 sec.

    53/40/40/35×3

    Conditioning
    ‘Abbate’
    Run 1 mile
    15 clean and jerk, 155/105#
    run 800
    15 clean and jerk
    run 1 mile

    23:55

    2) 5X5 Tempo Deadlifts (see notes) – heavier than last week but still PERFECT, use straps, rest 90 sec.

    215 – felt the back loaded on rep 5 last few sets still:/

    3) 5X5 BB (clean grip) Bent Over Rows – heaviest possible, rest 60 sec.

    135

  3. 1. 270#. PR by 5#.
    2a. 25, 17, 14, 10, 11
    2b. 275, 295, 315, 325, 325.
    3a. 70#x5, 70#x5, 65#x4, 60#x3, 55#x5
    3b. 165#x5, 175#x4 (cheated 5th rep), 165#x5 for last 3 sets

  4. 1) 285# (Left shoulder is tweaked from something, so this was awkward if I was in the wrong position. First attempt stalled on my chest, and I didn’t have anyone to spot me. Discovered that dumping weights on bench press is like a slow, painful train wreck…)
    2a) 28, 18, 17, 12, 14
    2b) 345# x 4, 365# x 1 (definitely easier w/ straps, but my back still loaded on 365#)
    3a) about 50# vest (should have gone heavier, probably)
    3b) 185# x 5 (ditto)

    Did that “Santora” hero wod for the hell of it after that stuff (and penance for thanksgiving pie, missing yesterday, and missing future days prepping for finals). Sorry Rudy:

    Three rounds for reps of:
    155 pound Squat cleans, 1 minute
    20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
    245 pound Deadlifts, 1 minute
    Burpees, 1 minute
    155 pound Jerks, 1 minute
    Rest 1 minute

    186 reps (75, 58, 53). Painful.

    M/F/S – 2/6/3

  5. 1) 250# No spotter so stopped here. I think I could have got 10# more
    2a) 25, 20,20,18,18
    2b) 245# x 1, 275#x4 (1st time to use straps and it was easier)
    3b) 185# x 5 (ditto)

    “Santora”
    Three rounds for reps of:
    155 pound Squat cleans, 1 minute
    20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
    245 pound Deadlifts, 1 minute
    Burpees, 1 minute
    155 pound Jerks, 1 minute
    Rest 1 minute

    176 reps (61,60, 55)

  6. DId a wod while away of 1/2 mile run, 20 lunges, 20/15/10 bench dips/box jumps then lunges, 1/2 mile run.

    1)300- Was happy with that, thought it was less.
    2a)25,17,13,12,12
    b)285×5- still fell glute, didnt want to go crazy
    3a)60, 50×4
    b) 185,205,215,225×2

  7. 1)235 PR
    2a)24-20-14-14-14 not sure what happened set 3 but should have been more
    2b)245-245-265-265-265 total is higher than last time but didn’t want to go because I started slightly rounding
    3a)44-35-35-35-25
    3b)115-125-125-135-135

    Conditioning/Skill
    Did a gymanstics wod:
    2×7 wall walk ups (w/ 5 second hold at top)
    3×8 pistols
    5×2 UB muscle ups (tried without false grip, wasn’t feeling it)

    shoulders felt pretty burned out…

  8. WOD 111125:

    Strength

    1) 12 minutes to establish a 1RM Bench Press.

    260#. Might have been able to do a tad more but ran out of time.

    2a) 5XME UB Ring Dips – rest 60 sec.

    20/12/9/8/8 Brutal.

    2b) 5X5 Tempo Deadlifts (see notes) – heavier than last week but still PERFECT, use straps, rest 60 sec.
    Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

    275#/295#/295#/295#/295# Got a little sloppy toward the last set.
    3a) 5X5 Weighted STRICT Pullups – heaviest possible, rest 60 sec. Did not do because I did 4×3 the day before @ 55#

    3b) 5X5 BB (clean grip) Bent Over Rows – heaviest possible, rest 60 sec.

    Notes: Hold exact same position as when the barbell passes the knees on the clean. Do not use so much weight that you have to load the hips (i.e. “cheat”) to finish the lift.

    135#/155#/165#/165#/165#

    Conditioning

    Pick a met-con from CFK’s arsenal. No met-con for me today. I had the little one with me at the gym and it was getting late. Also, tired as balls from getting up the night before at work.

    M/F/S

    7/8/2

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