120106

Kevin Simons preposterous 6:15 on 120102:

Jay Rhodes even more preposterous 6:11 on 120102:

WOD 120106:

Strength

*If last week’s High-Bar work seemed easy you may raise your base number approximately 5%. If it was difficult stay right where you are.

1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.

Notes from last week on performing the High-Bar Squat.

2a) 4X5 Shoulder Press @ 85% of last week’s 3rm, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

Conditioning

Choose one…

Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at approximately 90-95% RPE.

Skill

5 minute AMRAP of STRICT Muscle-Ups.

Notes: If you do not have strict Muscle-Ups work on as little kip as possible. All reps should be performed with a full turnout and extended arm to start.

93 responses to “120106

  1. WOD from 1-04 done 1-06

    5×3 T&G PC 205,215,225,235,235( last rep was shit landed extremely wide)
    5×3 Push Jerk. 185,195,205,215,215 (Weight stayed in rack position on my shoulder for all three reps per set. I never set the weight down. Not sure if that was right)

    No Rope so did Tommy V “ish” from your outlaw crossfit site.
    Thrusters/Wall Walks (FML this sucked)
    10:48 .. First time with wall walks didn’t fare to badly, I fucking hate thrusters!.

    3×10 Good mornings (No GHD today) @ #135
    3×25 UB KB swings 70,80,80.. Last set was rough, lost alot of power in my hips..
    Feeling good so far, this programming is tough but is well within the range….
    1/2/2…Hips are a bit tight still from the last squat workout.

  2. From 120104

    TnG power cleans x 3
    225
    235
    245 equals PR
    250 x 2 (no attempt, lost grip at the bottom)
    250 PR

    Push Jerks x 3
    225
    245
    250
    255 equals PR
    260 x 1,f (caught the first one overextended, wasted energy stabilizing)

    Tommy V
    12:50 PR (May 17, 2010 – over 31 minutes)

    1 set of
    10 GH raises
    25 UB swings at 80#

    Rushed into this. Less than 10 min after tommy V. Didn’t want to make the owner stick around any longer. Last 5 were brutal. I think fresh I could get the 100# for 25.

    Back home tomorrow. Couldn’t have dreamt up a better scenario to train down here.
    Gary of CF Predators is awesome !!

  3. Strength

    1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.

    1 = 10 x 102.5kg, 8 x 120kg, 8 x 127.5kg, 8 x 135lg

    2a) 4X5 Shoulder Press @ 85% of last week’s 3rm, rest 60 sec.
    2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

    2a = 60kg
    2b = 5 x 90kg, 5 x 97.5kg, 2 x 5 x 105kg

    Conditioning

    Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

    1 = 3:26.3, 2 = 3:28.3, 3 = 3:28.7 – no burpees!!

    Skill

    5 minute AMRAP of STRICT Muscle-Ups.

    Total = 12 with no kip at all

    MFS = 346 = high hamstring and adductors were screaming throughout, slight twinge in right tricep towards the end of the press sets

  4. Strength
    1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.
    100#, 115#, 125#, 130# (there were not any 1# weights for my correct %s)
    2a) 4X5 Shoulder Press @ 85% of last week’s 3rm, rest 60 sec.
    65#
    2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
    90#, 95#, 105#, 105#. Need to focus on pushing my knees out.

    Skill
    5 minute AMRAP of STRICT Muscle-Ups.
    10 without kipping, but didn’t have full extension of arm.

    Will do my conditioning work later in the afternoon. So far, great 1st day🙂

    • M/S/F- 6/3/4

      Conditioning: 4*800m (1:1 rest)
      3:48, 3:53, 3:49, 3:45
      I can’t remember the last time I ran…it was quite an experience today. haha.

  5. Strength
    1) 160, 185, 195, 210
    2a) 115 for all sets
    2b) 155, 170, 185, 185
    Conditioning
    I ran the 800’s
    = 2:50, 2:47, 2:48, 2:52( NO burpees, runs felt good and strong)
    Skill
    Can’t manage strict MU’s yet, so I did the smallest Kip possible
    I did 15.

    1/2/2

  6. Great job Jay and Kevin-freaking studs!

    1: 250×10; 290×8; 320×8; 340×8
    2: 4×5 @ 155
    3: 210×5; 230×5; 240-2×5

    4: MU’s had a small kip; still struggling with strict MU’s don’t know how many total. Tried to do negatives as slow as possible coming down out of MU.

    Due to a wrestling match this evening and sleeping in this morning I was rushed during my off period at school and had to resort to a work/rest ratio of 1:1

    3:07; 3:11; 3:07; 3:15*last 2x laps a kids class ran on the track with me-slowed me down a bit. But, it was fun having the little kids race me.

  7. 1) 145, 170, 180, 195 – only got to my 4th rep on the last set. i did something to my knee while i was on that rep. i think i’m trying to bounce too much. i don’t seem to have enough control in the drop when the weight gets heavy. no bueno.

    2a) 76#
    2b) 126, 136, 150, 150

    i am going back this evening for the conditioning and the skill work. someone walked in the door with a 6 week old black lab puppy and that was it for me. i will forever choose puppy dogs over running/rowing.

  8. 1) 225×10, 245×8, 265×8, 285×8

    2a) 145 for all
    2b) 185, 195, 210, 210

    Run: 3:12, 3:11, 3:20, 3:20

    Muscle Ups: 16

  9. 1. 200, 235, 250, 270. I realized during that 80%x8reps is fucking difficult.

    2a. 115 for all 2b. 150, 165, 170

    Run: 3:11, 3:11, 3:20, 3:17. Did me some burpees.

    Strict Muscle Ups: 23. Since Rudy informed me on Saturday that I’m too muted and need a bigger kip on my MU’s, this one came natural.

  10. 1. 280, 300, 320, 340
    2a. 145
    2b. 200, 215, 230, 230

    Row 3:18, 3:44, 3:42 Blew my load round 1 haha

    Strict MU = 2

    annnnnd I’m spent. You’re doing a good job of kicking my ass Rudy.

  11. Squat work
    225, 265, 280, 300
    Shoulder Press:
    140#
    Front Squat:
    190, 205, 225, 225

    Conditioning:
    Row 1) 3:38 2) 3:35 3) 3:32

    MU Amrap: 15

  12. back squats: worked up to 255×5 (not really sure what my 1RM is now so tough for me to choose the correct weight percentages. only 3rd time back squatting and shoulder still gets a good stretch when doing these, felt good though)
    press: 115. up 10lbs from last week. hoping to get most the strength back before open starts. was around 155 for 5 pre-injury
    front squats: 185×5, 205×5, 215×5, 225×3.

    conditioning:
    did gym wod. 12 min amrap: 7 hang pow clean(135), 14 kbs(53), 2 rope climbs. really wanted to test out rope climbs. first time doing them since surgery, felt slow as shit, def a lot of pulling strength to regain. 5 + 3 HPC.

    muscle-ups: don’t have enough ROM for these yet.

  13. Strength: l
    Moved all my high bar up 10-12% from the last effort. Still a little too light.
    230, 240, 265, 285
    Press: 165
    Front: Went light at 210. I’m going to do the Wod Club Open on Sunday so I’ll be doing plenty of front squats then.

    Run: Slow. My body performs exceptionally in the 1 to 10 second time domains. Sprints, jumps, explosive lifts. Beyond that time frame I stink. That being said, loved this wod SPECIFICALLY because I suck at it.

    MU amrap: Didn’t do this as an amrap but more of a “practice strict muscle-ups for 5 minutes”. Did 10.

  14. Strength:
    1. 135, 155, 170, 180
    2a. 80
    2b. 120, 130,140,140

    Conditioning:
    Row 1k x3 4:03, 4:02.6, 4:01.3 yay no burpees!

    Skill: I don’t have MU consistently. 11 with purple band. Went slow and worked transition.

  15. 1. 150, 175, 185, 200

    2a. 80
    2b. 125, 140, 150

    Conditioning
    Row – 3:49; 3:45; 3:48

    Skill
    I experimented with as little kip as possible and did some non-kipping, but they weren’t from a fully-extended arm (slight bend, standing on toes).

  16. 3x 1000m row rest 1:1
    Legs did not have anything in the tank probably because I cleaned my house all day yesterday instead of ready.
    I was so slow. 4:16, 4:27, 4:28 very disappointed. 60 burpees.

    BB Gymnastics
    1. 145, 165, 175, 175 (6) went too heavy
    2. A. 95, 95, 95, 95 felt great and light
    B. 145, 160, 170, 170

    Skills
    5:00 Strict MU full turnout
    14

    MFS- 1, 3, 5 legs are sore!!

  17. 1) 185×10; 210×8; 225×8; 240×8

    2a) 135×5
    2b) 175;190;205×2

    3x1k Row 3:37.3; 3:37.4; 3:37.4

    Actually got 5 legit strict MUs. I was expecting a big fat zero on it.

  18. 1: High-Bar Back Squat
    1×10 @ 90kg, 1×8 @ 105kg, 1×8 @ 110kg, 1×8 @ 120kg

    2a: 4×5 Shoulder Press @ 55kg

    2b) Front Squats @ 72.5kg, 77.5kg, 2x 85kg

    Conditioning

    Row: 3X1K – 3:29.8, 3:31.8, 3:33.1

    Skill

    5 min amrap Muscle Ups – Worked on progressions

  19. 1. 150-175-190-195
    2.a 90
    b 135-140-150-150

    Run 3:04-3:06-3:12 right calve really tight on 3rd run so I stopped, but I did my 25 Burpees

    Skill…worked on Strict almost there

  20. 1) Back Squats- 225, 245, 275, 300- almost fainted on last set

    2a) 135 all sets
    2b) 185, 205, 205, 225

    Conditioning:
    Swim- 1:1 rest
    1:20, 1:19, 1:21, 1:23, 1:21
    Good to be back in the pool again and happy no burpees.

  21. 1) Based these off of last hi-bar max 235 (I know, f’ing horrible) and it was too easy.
    140, 160, 175, 185
    2a)105, 115, 125, 135 (3/1/1) this pissed me off. I’ve hit 135×5 before.
    2b)135, 145, 155×2 based on 215. too easy.

    Conditioning:
    20min AMRAP
    10 115# Push Press
    10 PullUps
    10 24″ Box Jumps
    Did 10rds+8PP
    All was easy and unbroken. Just ran out of gas last 5-8 minutes.

    224

  22. 1) 215, 245, 265, 285
    2a) 135
    2b) 175, 185, 205

    Conditioning:
    Row- 3:52, 3:54, 3:52

    Skill: 13 strict muscle ups

  23. 1) 215#, 250#, 265#, 285#

    2a) 130#
    2b) 200#, 220#, 265#?, 265#?
    Totally screwed up the math on this and went 30#’s too heavy on the final 2 sets. Tough but got it done. I think I saw God on the last rep.

    Ran 800’s: 3:29, 3:27, 3:28, 3:25…No burpees! amazing!
    MU AMRAP
    14 Strict MU’s. Did singles. Dropped off each time and gave myself between 15-20 seconds between efforts. Failed on one attempt about 3/4 through the time.

  24. Strength

    1) 170, 195, 210, 225..Upped my TM 5% from last week.
    2a) 115
    2b) 145, 160, 170×2

    Skill
    Did 5 sets of MU’s(took roughly 5 minutes)
    3,2,3,3,4

    Conditioning
    partner WOD
    5 Rounds(one partner on each station)
    5 Tire Flips
    10 GHD Sit-Ups

    cash out is 200 Double Unders as a team. Took my team around 8:40 ish..

  25. 1. hb squats-170, 195, 213, 230

    2a.125, 125, 120, 120
    2b.162, 175, 190, 190

    800s-4:02, 4:00, 4:04, 3:38

    strict muscle up attempts didnt go so good.

  26. Press – 95

    Conditioning – did the swim. WOW! I found another goat…. And, I grew up on the water?

    1:59, 2:00, 2:00, 2:01 – we miscalculated and did 4 instead of 5. just realized that. man!

    Strict Muscle-ups with full turn out – 14 failed 1

  27. 1. 185×10 210×8 225×8 240×8
    HB much easier than LB. I must be cool.
    2a 135
    2b 165, 175, 190, 190
    Fast

    800m’s
    3:34, 3:24, 3:32, 3:34
    Im not the biggest fan of running. I did burpees once I saw the + on the explanation above. That’s what I get for pacing too much.

    Skill. Didn’t count. Got about 5 or 6 doubles and a bunch of singles. Prob around 17. No rush.
    1/2/4

  28. 1. 145, 170, 185, 200
    2a. 100 for all
    2b. 145, 160, 170, 170

    22 Strict. My kip cam into effect towards the end. Probably about 13-15 true strict.

    No time for conditioning. I’ll make this up in the morning as a modified warm up.

  29. 1) 140 165 175 190
    2a) 90
    2b) 135 145 160

    Conditioning
    Rows – 3:56 3:57 3:57 – these are slow for me and it’s annoying
    Runs – 3:18 3:14 – almost hit by a car on the 1st one, but felt comparatively painless next to the rowing

    Skillz

    13 – Started with turn out on tip toes and zero kip, but a pike through the transition…video on my blog.

    MFS: 3/5/4 – Still sick:/

  30. hi bar squats based % off 325 felt like I was getting legit work done using 325 as my max as oppose to 300

    press 130 for all sets (right shoulder still not all there)
    front squats based off 265 all sets felt good. I need to redo my 1rm for FS

    800m run 3:21, 3:17, 3:10, 3:08

  31. 1.) 215, 250, 270, 290
    2a.) 3×8 @ 105, 4th set failed at 4
    2b.) 170, 185, 200, 200

    Squats are feeling money!

    Row:
    Did only 2 sets, Legs were just dead 3:19 and 3:23

    Muscle Ups
    Goat, work with bands was plan, however, got major calf cramp that would not go away. Still hobbling hours later. WTF. Will hit these tomorrow to get the skill work in.

  32. 1) 185, 210, 225, 240
    2a) 120
    2b) 155, 165, 185, 185
    4 x 800 run-(track was actually 0.48 instead of the full 0.50)- 2:39, 2:40, 2:44, 2:41
    Strict MU- 8, got first 3 consecutive then 2, 1, and 1

  33. 1. 135, 155, 165, 180
    2a. 80 on all sets
    2b. 115, 125, 135, 135

    Conditioning: 800’s 3:20, 3:23, 3:25, 3:19 I think our corse is a little short of 800 but it has a little hill. I did 25 burpees.

    Skill
    4 Strict MU’s (First 2 were ugly but later figured out how to lean back a little and transition over the rings better)

  34. 1. 140, 160, 175, 185 95% of 245
    2a. 60#
    2b. 120, 130, 145, 145 95% of 215

    800 m run: lapped the school parking lot twice, so not exact. But not too far off. My PR for 800 is 2:30’s on a 200 meter turnaround path. Times today: 2:34, 2:31, 2:33, 2:38–hamstrings were feeling F-A-B-U-L-O-U-S. No burpees.

    Muscle-up practice tomorrow. Had to go teach bootcamp.

    M/F/S: 1/1/2 felt GREAT after rest day

  35. Thougt I posted earlier but I dot see it, ether I fucked up and posted it somewhere else, Or I neglected to hit the whole “post” button. Oh well.

    1) 240, 285, 305, 325 (yeah, that final 8 sucked some serious ass, holy cow!)
    2a) 155, 150, 150, 150 (last set was easier than the first by a long shot)
    2b) 190, 205, 220, 220 (feeling better)

    Conditioning – swimming bitches! Oh wait, I suck at swimming…
    1:54, 1:56, 1:56, 1:58, 1:56

    Muscle ups – 3 with a little kip. Oy

  36. 1) 225, 260, 275, 285 – last set was suppose to be 295 but 275 felt like a house, last set was much slower than the first three, had to pause between every rep. I was surprised I got all 8 with 285.

    2a) 145 all sets, these felt good 3rd set was a little difficult
    2b) 190, 205, 225, 225 – these are getting a lot better, they aren’t as fast as I think they should be, but I am able to keep my elbows up and ass back the whole time.

    Runs – 2:39(we realized this was obviously a little short, so we lengthened it) last 3 were 2:51, 2:56, 2:53. These were difficult, but after every run except the last one I felt like I should have pushed harder. This is one of the reasons why I hate running.

    Skills – I think I finally got the technique on strict MUs, got 2 in the first minute and then I failed about 4 times the next 2 minutes. Then a light bulb went off and I realized what I was doing wrong, and I got 4 more in the next 3 min. I know it was a total of 6 min but I was happy I could consistently get them.

  37. High Bar Back Squat – 200, 230, 250, 265 (last set was difficult, glad that it appears I’m not alone feeling that way)

    Press – 4 x 5 @ 135
    Front Squat – 170, 185, 2 @ 200

    4 x 800m run – 2:39, 2:39, 2:41, 2:42

    Had to leave the gym to get the runs in. Will do the strict muscle ups tomorrow.

  38. Posting reluctantly only because Rudy requested we post….not because I’m proud of these times or numbers…work in progress.

    HBBS 70, 75, 80, 90 (using an old 1rm, need to retest that)
    FS 70, 75, 85, 85
    SH PRESS 55 for all (neck still strained scared of big weight over head)

    row 4:19.5, 4:21.6, 4:21.8 the threat of burpees actually motivated me incredibly!

    no time left for mu’s and probably couldn’t have done many after the row but did one for fun between my squats….

  39. 1) 130, 140, 150, 160
    2a) 75
    2b) 120, 130, 140, 140 – Easy reps.

    Row: 4:27-4:25-4:23 (85%)

    Skills – Shoulder’s a bit aggravated, skipped the MU.

    ….a bit off today.

  40. 1) 205 – 240 – 255 – 270 last set was dirty!

    2a) 115 across – shoulders felt tired
    2b) 180 – 195 – 210 – 210

    3x1k row – 3:42, 3:40, 3:40

    M/U – no rings, so practiced on a bar. Got 4 then failed for the last 3 minutes. Weak!

  41. 1)205,235, 250,265- wasnt high enough before. Fixed it, felt a ton better
    a)145×4
    b)200,220,235

    conditioning:
    3:00, 3:02, 3:04, 3:00- Real happy with it. Had a high school soccer player run with me thinking he would help..but then he gassed out haha.

    MU’s-8..should of practiced technique more before I started. missed over 5. Did extras to fix that.

    ghd’s-red band

    Weighted swing. 100lb DB (fuck yeah), 80lb kb x2

  42. I’m new to the program. I’ve been following the program for about a week now with my amazing fellow trainers. I love it!

    These are my numbers as of today’s WOD:

    HBBS: 195×10, 225×8, 245×8, 260×8
    Front squat: 165×5, 180×5, 195×5, 195×5
    Press: stayed at 115 for all 4 sets

    Conditioning:
    Row 3x1k
    4:10
    4:04 (penalty)
    4:06

    Did 30 burpees penalty with #20 vest

    5 min amrap: 5 strict MU + 5 Kipping

  43. 1)205,250,270,290 Screwed up on the first set weight (fast up and down Felt good)
    2a 130 for all
    2b 215,235,250,250 (felt good, all were fast up and down)

    Run was a bit over 800- 3:46.9, 3:45.3, 3:46.5, 3:38.4(WTF?) Started these with no warm up. Felt like I Pushed it on the first three and then on the last one I kept telling myself No burpees. That went well for me. Obviously not very bright or I would have walked the last ten meters. Burpees to start the morning.

  44. HBBS- 10×185,8×215,8×230,8×245
    F.SQ- 5×185, 5×200,5×215 ,5×215
    S.Press- 125x4sets
    3 x1k row 3:45, 3:45 ,3:42
    MU Practice
    Just learning these didnt do 5minamrap- just did as many as i could 2-2-2-2-3Pr all with a big kip

  45. hbbs: 245, 275, 305, 325 felt great might go a bit heavier next time.
    press: 155 could be better
    Front squat: 225, 235, 255, 255

    had to set up a basefit system had to row after shift, not much energy left
    3.21, 3.28 (penalty), 3.34 (penalty) almost got it just couldn’t hold the pace. def went out too fast on 1st interval. need to be more consistant with the row. It’s 2359 ran out of time for mu’s.

  46. 1) 255, 275, 305, 325, 340 (f@8) (based off 425-430 1RM)

    2a) 145
    2b) 235, 250, 275, 275

    Conditioning – Running
    — 2:46, 2:49, 2:51, 2:50 (eeked in there)

    Muscle-ups: 9 strict (first time getting those… not even sure if they were truly strict), did about 10 more non-strict just out of frustration

    M/F/S – 2/4/5

  47. Strength:
    1) High-Bar Back Squat (335 max): 200×10, 235X8, 250X8, 275X8. Squats were fairly easy. I will go up 5% on my max for next week.

    2a) 4X5 Shoulder Press (145 3RM) – 130×5, 130×5, 130×5, 130×4+1. R120
    2b) Front Squats: skipped b/c I’m doing WODclub Open WOD 1 tomorrow morning with a ton of front squats in it.

    Conditioning:
    Run: 4X800m – 2:40, 2:39, 2:45 (barely made it!), 3:04.(I ran streets, not a track so the run distance might not have been exact.) I turned the corner halfway through my last run only to run into a street festival/parade thing. Who the eff has a parade rolling through town at 9pm??? After having to walk through everyone for not quite a block I sprinted it back to the gym as fast as possible. I gave myself a free pass on the burpee penalty due to an act of God.

    Skill
    5 min MU AMRAP – skipped due to elbow/bicep pain. Still needs more rest.

  48. Strength
    1) 175, 205, 220,235 (felt good, 235 was tough)

    2a) 135 x 4
    2b) 155, 170, 185, 185 (felt stronger on these than last week)

    Conditioning

    Row 3X1K 3:35, 3:40, 3:44

    Skill

    6 strict MU. Did my first strict MU tonight!

    Thanks

    M/F/S 2/4/5

  49. 1) High bar back squat (170/200/215/230)
    2a) Shoulder press (110)
    2b) Front squat

    Row (3:46/3:45/3:48)

    Strict MU 7 (2+1+1+3)

  50. Here you go fuckers…
    I have never “turned and coughed” before, but here are my ridiculously awesome numbers.
    Back squat
    10@#130
    8@ #140
    8@#150
    8@#160
    8@#170
    Press
    4×5@ #65
    Front squat
    5@#95
    5@#100
    5@#110
    5@#110
    3k row
    4:23
    4:12
    4:14
    Dirty burpees
    I can’t do muscle up, attempted to try amrap butterflies, I was done after 30 seconds! Boom!
    PS… I am not an owner, I am level 1 and kid certified. I was coaching at cf Pleasanton, just recently started coaching at cf Tracy, in california!

  51. 1) Olympic Squat
    255×10, 315×8, 337.5×8, 360×8
    Getting harder but not bad.

    2a) Press
    175x5x3, 185×5
    Should have done all sets at 185. Last set was cake.

    2b) 240×5, 260×5, 280x5x2
    These feel too easy, but I’m basing my numbers off what is probably a bit more than my 1RM..?

    Coward’s Practice
    -Had to remeasure since I knew my times couldn’t be right. Actually 705m instead of 800m.
    2:35, 2:31, 2:32, 2:29
    That last one hurt.

    Strict Muscle-ups
    18 – Embarrassing for an ex-gymnast. Especially since one of the 8-year-old kids I coach did 15 in 2:45 last week. Ouch.

  52. 1)195-225-238-255
    2a) 105
    2b) 135-145-160
    Run – 3:12-3:09-3:09-3:11
    I got two strict MUs. This is the first time I have ever got a strict MU.

  53. 1) 105, 125, 135, 145
    2a) 65
    2b) 80, 85, 95, 95

    Row: 4:46/4:50:4:49 slow but consistent!

    Practiced MUs, no strict

    Mfs: 3/4/5

  54. 1) 145-175-180-3×190
    2a) 95
    2b)135-135-140

    row 3:39 – 3:49 – didn’t do the 3 round. 40 afterwards I still had a pukie feeling

  55. 1) weight calculated off of 315 1rm hb back squat. 2) 140 shoulder press, front squats calculated off of 290 1rm front squat. 3) 3x1k row – 3:35,3:36,3:34. 4) amrap5: strict muscle up-3

  56. Everything in kg’s today.

    1) 95, 110, 117.5, 125
    2a) 65, 60, 60, 60
    2b) 80, 87.5, 95

    Started too high on presses. 60 was actual % of last weeks 3rm. I got 65 for the full 5 anyways. Figured out something with form on the last set that made it way easier. Something may have just suddenly clicked in my head. We’ll see how it changes things next press day. Last set of squats at 125 was getting rough.

    Conditioning:
    Row: 3x1000m with 1:1 work/rest.
    3:40, 3:40, 3:39

    First row was totally cold. I did the strength work and then had to coach some classes so near the end of the Oly class I was coaching I jumped on the rower while my guys were squatting and did the rest of the workout.

    5 min AMRAP MU:
    19

    I learnt Muscle Ups false grip strict baby. It’s the kipping neutral grip ones I flipping hate.

  57. 1. 225, 260, 275, 295
    2a. 135
    2b. 175, 185, 200

    Ran 1 800 felt like my hamstrings didn’t work so I stopped. Would like to attempt a halfway rested PR tomorrow.

    Strict MU – 13

  58. 1) High-Bar Back Squat (1-Arm)
    225×10 // 265×8 // 280×8 // 300×8

    2a) SUB: 1-ARM Strict DB Press
    75×5 // 75×5 // 75×5 // 75×5

    2b) Front Squats (1-Arm)
    195×5 // 210×5 // 225×5 // 225×5

    Conditioning

    1-Arm Row: 3X1000 – work:rest 1:0.75
    4:17.2 // 4:12.5 // 413.2
    My PR is 3:21 for 1000m. The above is with only one hand, but I’m disappointed…thought I would break 4 minutes.

    Skill

    5 minute AMRAP of STRICT Muscle-Ups. SUB – Bowflex 1-Arm MU approximation
    105×35
    This was half-bodyweight. I know its not a real muscle-up, but it is patterning it.

    • Good seeing you posting here man! Such a bummer about the broken hand, but it’s awesome you’re staying motivated and training hard. And at least you’re still able to squat. Keep it up!

  59. 1) 190X10, 205×8, 220×8, 235×8, 250×8 based off of 315 High Bar Back Squat

    2a) 125 all sets
    2b) 155, 170, 190,190 Based off of 260 Front squat

    Conditioning – Running
    — 2:49, 2:52, 2:54, 2:54

    Muscle-ups: 4 strict (I’m not very good a MU so I new this wasn’t going to good..)

    M/F/S – 3/5/5
    Cliff Lewis

  60. 1) 155#, 180#, 195#, 210#
    2a) 4 x 5 x 105#
    2b) 135#, 145#, 155#
    +
    Rowing Intervals – 3:59.9, 4:02.1, 4:02.9 (could have gone harder on these but wasn’t sure about pacing, form was good)
    +
    Bar Muscle-Ups (strict): 14 in 5 min

  61. High Bar BS:
    185×10,205×8,225×8,255×8,295×8

    Shoulder Press/Front Squat:
    Press-4×5@ 165
    FS-1×5@135,145,155,165

    Row 3x1k:
    2:47,2:44,2:42

    Didnt do MU since I dont have rings set up in garage yet.

  62. Friday was my first day following your programming. I am pumped about this.

    High Bar BS: 170×10, 200×8, 215×8, 225×8

    4×5 Shoulder Press: 115
    Front Squat: 125×5, 135×5, 145×5, 145×5

    3x1K Row
    3:54, 3:56, 4:05
    30 Burpees

    5 Min AMRAP MU
    Did not due as I have a shoulder injury.

  63. HBS: 185, 205, 215, 225. Still taking it easy for my knees, but they’re gradually getting better with all the mobility work I’ve been doing.

    Shoulder presses: 115
    FS: 155, 165, 175, 175.

    3x1k Rows: 3:52, 3:55, 3:56

    MFS:263

  64. 1 hi bar back squat 70 kg 75 kg 80 kg 85 kg
    2 shoulder press 50kg
    3 front squat 50 kg 60kg 65 65 kg
    Ran 4 x 800m
    No mu up yet so practised doing with band

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