Sunday, July 29, 2012

Monday 7.30.12


1.  Back Squat
work up to a 1 rep max

2.  Front Squats
3 x 10, across

3.  RDL
3 x 8-12 Romanian Dead Lifts, across - watch the demo video here.

4.  4 rounds of:
15 Weighted Abmat Sit ups 70/50 - anchored feet, keep weight high on chest throughout ROM.
12 Strict Toes to Bar - no swing, no kip, control the negative.
9 Second L-Sit

5.  Split Practice
Spend 8 minutes (4/side) working towards a split.

6. Recovery Row
7 min easy Row - no straps, no monitor
If you got it - 4 minutes per side.
If you don't got it - it's still 4 mins per side, but...
Modify by putting 2 abmats on boxes.
Attempt to square up hips and lift your torso.
Do as I say, not as I do.

76 comments:

  1. First time with the RDL. What type of % should we be looking at of our regular DL?

    Thanks for the programming. Looking fwd to it.

    These splits are going to be ugly.

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    Replies
    1. No %. That is why there is a rep range of 8-12. Warm up by climbing up in weight for a few sets of 4-6 and you should get a good idea of what to use for your working sets

      Delete
  2. I can't wait to do this tomorrow! I'm also curious as to what % we should use on the RDL's and the Front Squats?

    Had lots of practice working on splits today at the gymnastics cert, so tomorrow will be fun!

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  3. Forgot to add, what's rest in between lifts?

    And rest between sets for RDLs and FS?

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  4. lots of % questions...i am going to answer with my assumption that all movement should be using a heavy weight that you can complete all sets with the same weight...
    1. if Ben says "climbing" it means you are working up in weight
    2. normally he will say "across" or some other indicator that the sets are to be done with the same load...

    ....so go heavy :) but complete sets with the same weight...dont break form :)

    ReplyDelete
    Replies
    1. Cheryl is right.

      If there isn't a % posted, it is supposed to be as heavy as you can get. Across means the same weight for all sets, and climbing means add weight each set.

      Delete
  5. Thanks guys, that helped me out on the % question....but i'm also wondering if we should do this all in one session, or should we split it up into an a.m. and p.m. session?

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    Replies
    1. Code-man! Morning and Evening. That way you can go balls to the wall on all of it. Hold nothing back! I did all the heavy stuff this morning, then the core work, splits, and recovery row this evening.
      % stuff - 3X10 is usually around 70-80% of your 1RM. Usually. Some day are better than others, just like everything else. Today after the Back Squat, I had to use 70%. Only way I could get it done.

      Delete
    2. If it doesn't say "session 1" and "session 2" it should all be done in one training session. Having said that, if time is an issue do what you need to do.

      Delete
  6. I did it all in one session ... Took me almost 2 hours including warn up (3 xs cf warmup)
    1. Backsquat( high bar standards) 235
    2. Front squats 155 across
    3. RDL - 135 across will send video want to make sure I did these right
    4. Sit ups with 55# DB( we don't have 50#) ; ttb 12,6/6,6/6,6/6; l-sits on rings ( my wheelhouse for sure ) .. Spent the most time on ttb... Held the negative .... Nice burn!
    5. Surprised myself with this! Luckily had a former child gymnast do this with me... She showed me a good way to ease into it and that really helped.... I'll post a video later :)
    6. Recovery row- this is my favorite part!
    5

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  7. Back squat 300
    Fronts 175
    Rdl 205

    Had to modify sit up cause I'm a wuss.

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  8. 1. 340 (haven't done heavy BS in months and this is a 25# PR - I suck at BS....)
    2. 185 across. Tried at 225 and just too heavy after the BS.
    3. 135 across. First time doing these and kept it on the light side.
    4. Rx in about 11:45
    5. Broke it up into 1-2 min increments.
    6. Rx

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  9. 1. Back Squat: 315#, 325#, 335#(f)always tough doing this early Monday morning
    2. Front Squats: 205#, 3*10 across
    3. RDL: 3 x 8 @225# used straps on these
    4. 4 rounds completed Rx, this was tough never done strict t2b before
    5. Split Practice: not even close
    6. Recovery Row: skipped, no time

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  10. This comment has been removed by the author.

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  11. Going to commit to posting here for this Ha-Uge cycle in order to keep McD, Twins, Giorgio, Max all on their toes. You too Chris I. =)

    1. Back Squat: 305
    2. Front Squats: 185 185 195
    3. RDL: 185 205 225
    4. 4 rds rx-ish (L-Sits with bent knees)
    5. Splits
    6. Recovery Row

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  12. Going to give this programming a shot. Looking forward to it!

    1. Back Squat: 285 (tied PR)
    2. Front Squats: 175 165 165
    3. RDL: 135 155 165
    4. 4 rds with 60# weight
    5. Splits (forgot)
    6. Recovery Row (no time)

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  13. Oww.... legs. :) I'll be walking funny in the morning...

    1. Back Squat: 375#
    2. Front Squat: 230/225/225
    3. RDL: 135/135/135 Hams are smoked. :)
    4. 4rds - RX'd
    5. 4min ugly ass splits, each side. Learned I need more hip mobility. Noted.
    6. 7min recovery row.

    Thanks Ben! Keep 'em coming!

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  14. 1. Back Squat: 305, 320(F)
    2. Front Squats: 10×195, 10×205, 10×215
    3. RDL: 12×195, 10×205, 8×225
    4. 4 rounds of: (15) Weighted Abmat Sit ups 70 – (12) Strict Toes to Bar – (9) Second L-Sit (bent knees)
    5. Split Practice: Spend 8 minutes (4/side) working towards a split.
    6. Recovery Row: 7 min easy Row – no straps, no monitor

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  15. 1. Back Squat: 280
    2. Front Squats: 10×135 3 across
    3. RDL: 12×195, 10×205, 8×225
    4. 4 rounds of: (15) Weighted Abmat Sit ups 70 – (12) knees up – (9) Second L-Sit (bent knees)
    5. Split Practice: Spend 8 minutes (4/side) working towards a split.
    6. Recovery Row: 7 min easy Row – no straps, no monitor

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  16. 1. Back Squat 325
    2. Front Squats 185 across
    3. RDL 12x185, 12x185, 8x205
    4. 4 Rounds of : 15 Weighted Abmat Situps 70, 12 toes to bar strict, 9 second L-sit

    5. Split Practice: complete
    6. Recovery Row: 7min easy- 1528 meters

    The worst part was the 4 rounds of core work, splits are tough!!!

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  17. 1. Back Squat - 335, not sure what happened
    2. Front Squat - 215x 10
    3. RDL - 215 x 10
    4. Midline triplet - took forever, but check
    5. 4 min splits - check
    7. recovery row - check

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  18. Bs: 255
    Fs 3 x 10: 155 across
    Rdl 3x10: 155, 165, 165
    Splits to the floor 4 min/side
    Row 7 min recovery

    ReplyDelete
  19. I love you Ben Bergeron.

    1. Back Squat 315
    2. Started at 205 (4) dropped to 185x6., 190, 190
    3. 4 Rounds 12:13 genius! (although I nearly ripped a nipple off with the hex head 75!)
    4. Jumped into the splits like a rock star while playing air guitar.
    5. 21 s/m 1600m

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    Replies
    1. Forgot RDL- newer movement for me so did 8 reps, 135, 185, 235, 255. I consider myself a short haired Samson right now. Slowly growing and post WOD feel HA-UGE-er

      Delete
  20. Vacation this week in Vermont. Swore off barbells and any lifting for the whole week. Focusing on recovery! Had a great hiking day in the mountains today.

    Looks like everyone is crushing it. Looking forward to getting on this with you guys starting next week.

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  21. BS- 355# (failed at 365#)
    FS- 205# across
    RDL- 3 sets of 12: 135#, 185#, 205#
    4 rds- check. Last few rds of T2B and all rounds of L-sits not pretty.
    Had to skip splits and row due to time.

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  22. BS #255
    FS #155
    Strict T2B and L-sit holds 4 rounds
    Recovery row

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  23. BS 245
    FS 155, 165, 165
    RDL 175 across (12's)
    Only 1 round of the core stuff; Ben has me laying low on this stuff still.
    Airdyne metcon - 10 rounds max wattage OT20second
    Splits to the floor 4 min's/side

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  24. BS 125kg
    FS 80kg
    RDL 60kg
    4 rnds RX
    Split practice 4mins each side

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  25. BS 395# - Ran out of weight at the home gym. Think there was ~ 15 more there
    FS 275x10, 275x9, 275x6. Finished with 225x10. 255# across would have been the right weight.
    RDL - 245 across x 10. (New Movement)
    4 rds - Check
    Splits ~ check. Looked like a sampson stretch.
    Row - Check

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  26. 1. BS: 255#
    2. FS: 155#
    3. RDL: 135#x12, 155#x12, 185#x12
    4. 4 Rnds w/ 50# DB, l-sit was non-existent
    5. spilt stretch
    6. 7 min row

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  27. 1. Back Squat: 415# (felt incredible today a 10# PR)
    2. Front Squat: 225# (was surprisingly difficult after the 1RM really challenged me started feeling it around rep 5 and 6 in the 3rd set)
    3. Romanian Deadlift: did the sets at 12 reps at 225# it felt reasonably light but the motion felt super comfortable and really complimented the first two lifts...polished off my hams and glutes
    4. Went unbroken till last round... took decent rest before rounds didn't even clock it tried to focus hard on form...L Sit got sloppy on last round
    5. Used the box and abmats...didnt go too much better than the picture
    6. completed

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  28. BS: 170
    FS: 95
    RDL: 3x10 @ 135
    Midline triplet: check. Broke t2b into sets of 3 and 4 with a couple 6's in there.
    Splits: as close as I could get to the floor, broke it into 1-2 min increments
    Recovery: air dyne 7 min

    ReplyDelete
  29. BS 305
    FS 10x185 across
    RDL 10x205 across
    4 rds Rx
    4 min split
    7 min row

    ReplyDelete
  30. BS: 170
    FS: 115 (one round- time crunch)
    RDL: 145, 155, 165 x 12
    Midline 50#, broke up t2b 2 sets each round, 9 sec
    Splits on box

    ReplyDelete
  31. BS: 200 (not a good day for me on this...not even my 1rm from before)
    FS: 135/125/125
    RDL: 125 for 10 reps all 3 sets
    Midline: Scaled to 55#DB, t2b broke into sets of 6 on rounds 3 and 4, L-sit on parallets went great!
    Splits on box with abmats

    Skipped on the row because I did this after the morning class at the box...did tabata row, 30 push presses at 125#, and another tabata row. Legs were feeling it before I even started the heavy stuff, so I took a half hour of rest before starting with this.

    M/27/5'4"/132#

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  32. 1. BS: 255#
    2. FS: 135#
    3. RDL: 135#x12, 155#x12, 185#x12
    4. Midline Triplet check
    5. spilt stretch check
    6. 7 min row negitive

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  33. BS: 330# (15# PR)
    FS: 185, 195, 205x10
    RDL: 185x8
    midline: check
    working toward split: check
    row: check

    ReplyDelete
  34. Still not ready to hit it hard.
    1) BS: 185# felt it in my left piriformis
    2) FS: 135# across - hard. What's up with that. Didn't I just do this with rope climbs and shuttle runs?
    3) RDL: 155# across. Could have gone heavier, but no worries.
    4) 4 rnds of yikes! strict T2B and 9 sec L sit straight but then what's up with not being able to hold an LSit? Geepers.
    Had to work in the city so didn't do the splits or recovery row. Will get to that manana after a little metcon.

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  35. 1. Back Squat: 325 PR! went up fast 330 here we come
    2. Front Squats: 10×195, 10×205, 10×215 these were tough
    3. RDL: 12×195, 10×205, 8×225 these seemed light but grip issues with wide bar at globo
    4. 4 rounds of: (15) Weighted Abmat Sit ups 70 – (12) Strict Toes to Bar – (9) Second L-Sit
    the 12 strict toes to bars were nearly impossible ended up bending arms a bit and little/no control on the descent
    5. Split Practice: Spend 8 minutes (4/side) working towards a split. OMG
    6. Recovery Row: 7 min easy Row – no straps, no monitor

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  36. BS 375
    FS 225
    RDL 185 but I didn't hurt myself!
    Midline misery done
    Split work done
    Row done

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  37. Back 305
    Front 155
    RDL 215
    Midline 75#
    Splits were good
    and row

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  38. BS - 185
    RDL - 95, 115, 135x10
    Midline - 50
    Splits - eek!
    Row :-)

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  39. This comment has been removed by the author.

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  40. BS 405
    FS 225 (should have went heavier)
    RDL 185 (recovering from hamstring strain)
    Midline not timed
    Splits awkward
    Row

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  41. 1. Back Squat - 305, 50# PR since knee surgery
    2. Front Squat - 185 x 10
    3. RDL - 205 x 10
    4. Midline triplet - completed
    5. 4 min splits - completed
    7. Recovery row - completed

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  42. 1. Back Squat - 315
    2. Front Squat - 205,225,235#s
    3. RDL - 135,155,165#s
    4. Midline triplet - Rx'd
    5. 4 min splits - completed
    7. NO ROWER

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  43. 1. Backsquat 280# pr
    2. Front squat 155# just right for all 10 reps
    3. RDL 65# new movement played it safe
    4. 3 rounds 55 pound situps, t2b, l Sits
    5.split practice

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  44. BS: 285# (knee felt funny)
    FS: 135# (went lighter because of knee)
    RDL: 185# (hamstring pull from sprints)
    Midline Triplet: Rx'ed
    4 min Splits: Done
    7 min Recovery Row: Done

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  45. M/32/5'8"/168
    BS 315
    FS 185
    RDL 135,155,135 (new)
    Triplet: RX'd
    7min Recovery Row: done
    Splits: 2x at taekwondo class.

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  46. BS 335
    FS 185
    RDL 205
    complete
    complete
    complete

    ReplyDelete
  47. BS 190
    FS 105 across
    RDL 135 for 8's
    Strict T2B Hard, L-sits improving, love to hate the weighted situps 53# KB
    Row 7 min
    Splits Need this more often.

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  48. BS 255
    FS 135
    RDL 135x12 155x12 165x12
    WEIGHTED ABMAT SITUPS 2-30#DB, heaviest available, T2B very difficult needs improvement, L-SITs terrible needs work.
    SPLITS have lost some flexibility
    ROW 7 minutes

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  49. BS-375
    FS-185
    RDL-225
    Completed all three rounds of part 4 with 70#KB but untimed.

    ReplyDelete
  50. bs:325
    fs:215
    rdl:3x12@185
    abmat @70
    ttb 12/6.6/4.4.4/6.4.2
    l-sit: 9/one leg 9/ one leg 9/ one leg 9
    split work 2min each
    no row

    ReplyDelete
    Replies
    1. high bar back squat. core work took forevah!

      Delete
  51. BS: 225 PR
    FS: 135-125-125
    RDL: 115-135-155
    Abs: 12:15rx
    Did easy run
    Splits = yuck!!

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  52. BS: 365. Grinding slow, probably 10 seconds from bottom to top. 335 went easy though.
    FS: 155. No oly shoes because mobility needs work
    RDL: 225

    ran out of time, so assorted sit ups and l sits while incoming class warmed up

    ReplyDelete
  53. Drew: Atlanta
    Male / Weight 237
    Back Squat 345
    Front Squat 225 Across 3x10
    Roman Deadlift 225 Across 3x8
    Core Work and Row completed.

    ReplyDelete
  54. Julius: Copenhagen, Denmark
    Male / 210lb
    BS: 275
    FS: 175
    RDL: 175

    ReplyDelete
  55. BS: 315# almost 2xBW
    fs: 185# across
    RD: 185# across

    ab work sucked in a good way really heavy and hard

    after we unloaded all our new gear we did the row
    www.crossfitd6.com
    www.facebook.com/CrossFitD6

    ReplyDelete
  56. christopher

    1. 305
    2. 135 across
    3. 125 across

    upper back and shoulders burnt from work outting day before hurt so bad with barbell sitting on them

    ReplyDelete
  57. 1. High Bar BS 1 RM: 355
    2. Front Squat 3x10 @ 225
    3. overhand hook grip RDL 185x12, 215x10, 245x10
    4. The 4 rds of core work took about 13 min

    ReplyDelete
  58. BS 155 not a pr
    Front Squat- 75, 85,95
    RDL- 115, 125, 135
    core wod- 13:00
    splits and row done

    ReplyDelete
  59. BS – 375
    RDL – 205
    FS – 205
    4 rounds: 15 Weighted Ab mat sit ups 70; 12 strict T2B; 9 second L-Sit first round – the rest were knees bent.
    Split Practice: 8 minutes (4 per side) on boxes working towards a split.
    Recovery Row: 7 min easy row – no straps, no monitor

    ReplyDelete
  60. #180 BW

    BS 385# (Fail at 415#)
    FS 225#, across
    RDL, 3x8, 275# across
    Metcon 20:45 (slow on TTB)
    Splits - done
    Row - done

    ReplyDelete
  61. Coming back from injury and six months lifting no weights so gradually building up loads...

    1. BS - 265# (box squat)
    2. FS - 115# x10, across
    3. RDL - 95#, across (standing on 6" box)
    4. 50# DB (don't have 70#), otherwise as Rx'd,
    strict T2B and straight legs on L Sit.
    5. Only had time for 2 mins per side on split.
    6. 7 min easy row

    Great programming Ben, I am very excited about following your program for the next 12 months! I realize I am a month behind schedule, but I don't want to miss the Ha-uge portion, I need it!

    ReplyDelete
  62. So, a buddy and I started this programming back in January & started here. Being that it's in the heat of the open, my met cons definitely aren't what they should be. Whatever, I wasn't making regionals this year and strength was the biggest goat so this is where we started. We intend on working through this phase, the oly phase, and the kill the goat phase and then hop back on board with the daily programing after the games in July & perhaps make a run at regionals in 2014, we'll see where the determination gets us. I know there are lot of people out there with the same goal, but I'm not going to let that stop me from busting my butt and doing everything I can to make it to the next level. So, I'm going to log the next few months from behind. Not sure what I am accomplishing by posting my time to the comments, but I want to be part of this. You have an amazing program, Ben, and I'm stoked to be apart of it. Hopefully this helps SEO or something, cheers mate!

    1. BS 305 (PR tie)
    2. 135, 155, 155
    3. RDL, 155, 185, 205. Definitely should have gone heavier, just wanted to get the feel for the movement.
    4. Used a #60
    5. Done. I am not supple.
    6. Done. Give or take 1400M

    ReplyDelete
  63. Also just jumping on this as I was away at training and had to focus on work specific...but now I am jumping on board...so here is my first day...

    1. BS 335p
    2. 135p
    3. 185p (Also should of gone heavier, but wanted correct form on this.
    4. Done.
    5. Not done. Didnt even try. Was a former gymnast and have been through that pain before, never again.
    6. Done.

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  64. 1) 325
    2) 185 across
    3) 155 New movement not sure my form was so great
    4) done
    5). Sure
    6) done

    ReplyDelete