Thursday, August 16, 2012

Friday 8.17.12

Pat Smulligan
1.  Dynamic Box Squats
6 x 2 at 60% including band tension

2.  Snatch 
9x1, OTM at 70%

3.  Clean and Jerk
9x1, OTM at 70%

4. AMRAP 8
8 Front Rack Reverse Lunges (4/side) 155, 105 - From the ground, no racks.  Back knee kisses the ground
16 Dead Lifts 155, 105
24 Leg Lifts - Lie on your back with legs extended, 1" off the ground.  Lift your legs to perpendicular.
32 Double Unders

Ali "Blades" LeBlanc





52 comments:

  1. For box squats, that is 60% of our box 1rm and 60% includes the tension?

    Thanks,
    Mike

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  2. 1.70kg
    2.40kg
    3.55kg
    4. 2rounds 4 lunges.

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  3. 1. 95#
    2. 4 @ 80#, 5 @ 70# - Really focused on better form
    3. 80# - again, focused on form
    4. 2 rounds + 8 lunges + 16 dl + 12 leg lifts

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  4. 60% of 1RM "Free" Squat. Set up the bands with no weight and stand on a scale. That will tell you how much "weight" is on the bar with the bands.

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  5. 1. 235 squat (down 20lbs for my back, used rather strong bands, theyre not rogue so I don't know what the color translates to)
    2. 155 snatch, down 10 for my back
    3. 205 c and j, again down 10
    4. 2.5 rounds in like 5.5 minutes, it was too much for my back so I finished the rest of the time with double unders

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  6. DBS: 105#
    snatch 70#
    C&j: 90#
    WOD: 2+ 44 rx

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  7. 1. 155#
    2. 120# (too light/easy)
    3. 165#
    4. 2 rnds + 8 lunges (scaled to #135)

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  8. 1. Dynamic Box Squats 155# (including bands)
    2. Snatch 90#
    3. C&J 135#
    4. AMRAP8: 2 + 5(64 singles)

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  9. 1. No time
    2. 175 across
    3. 210 across
    4. 4 even RX

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  10. 1. Dynamic Box Squats 170# (including bands)
    2. Snatch 95#
    3. C&J 135#
    4. AMRAP8: 2 + 27 Rx

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  11. 1. DBS - 185 + chains
    2. WOD - 2 rounds + 46 reps
    3. snatch - 135#
    4. c&j - 155#

    my butt hurts.

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  12. 1. Box squat @205 +2 sets of green bands on bar(was shooting for 255 equivalent)
    2.155
    3. 205
    4. 3 rounds + 9 deads

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  13. I thought that was Sonia's Nickname the original "Blade"

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  14. 1. Didnt' do
    2. Snatch 100
    3. C&J 160
    4. Amrap 8. 2+2
    5. Scap Retractions 3x15@#160
    6. bullet proof shoulders

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  15. No bands at home so just plain squats for me. No energy in legs today. 295 for 5 sets
    125 on snatches and 165 on c and j
    Couldn't get 155 with right leg on lunges so did 135
    3 rounds plus 50 reps

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  16. 1. 205 across still getting used to box squats so no bands
    2. 145x9
    3. 175x9
    4. 2 Rounds + 18 Leg Raises Fineshed the 3rd round@8:40

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  17. Snatch: 115
    C&J: 155
    WOD: 2 rounds rx
    Box Squat: 200 (including bands)

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  18. 2) 135x7, 145#, 155# (last one was a bit much. Need to focus more on speed under bar.)
    3) 175x4, 185x4, 195
    4) 1+27 Rx. Did 8 each leg on lunges 1st round and was super cautious on deadlifts. Still working on form.
    1) ~170#.

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  19. 1. Dynamic Box Squats: 195# 6*2
    2. Snatch: 140#
    3. Clean and Jerk: 175#
    4. AMRAP 8: 3 + 2 Rx

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  20. 1. 275 - definitely didn't do this one right I.e. I used 60% of my box squat from last week and did not measure the band weight.
    2. 195 snatch
    3. 225 c&j
    4. 3 + 45ish. Lost track of time and was starting round 4 at 8:40

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  21. 1. DBS 150
    2. Snatch 105
    3. CJ 140
    4. WOD 3+48 Rx.

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  22. Box sq: 165#
    Snatch: 105#
    C&j: 145#
    AMRAP: 2rds + 1 (Rx)
    The lunges were too heavy for me, I should've scaled them to 135#

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  23. 1. 225 with little red bands. This was more difficult than it looked. Having a seat and then standing back up again like on the box jumps the other day really changes the dynamic of the squat.
    2. Snatch - 9X1 - 135#
    3. C&J - 9X1 - 185#
    4. 3rds RX'd.

    M/35/179/5'10"

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  24. F/36/125

    1. Box squats - 145# + green bands
    2. Snatch - 105#
    3. c&j - 115#
    4. WOD as rx'd - 3 rds + 5

    Love this programming! Thanks for sharing with us!

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  25. 1. 225 no bands
    2. 115, 135 x 8
    3. 155, 175 x 8
    4. 2 rounds + 5

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  26. Snatch – 145
    C&J – 205
    WOD – 2+29Rx
    DBS - 247 (140plates+107band/bar)

    Thanks Ben for the DBS tip on aiming to get off of the box in 0.4 secs!

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  27. 9x1 Snatch: 135
    9x1 C&J: 175
    WOD: 3 rx
    Banded Boxes: 100 (bar and bands) + 100 = 200 across

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  28. 1. Dynamic: 205 w/band tension
    2. Sn: 135
    3. CJ: 175
    4. WOD: 3+19

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  29. 1. 125+bands
    2. Snatch #95
    3. C/J #115-125 last 3
    4. 3+20 Rx

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  30. 155# across with blue bands
    125#
    135#
    2rounds 4 reverse lunges

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  31. Banded Box Squats 195# w/ Band Tension
    Snatch 115#
    C&J 165#
    WOD 3+5 subbed Front Squats for Lunges (groin issue)

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  32. DBS 6x2 135+150 lbs of band tension
    I only have JS strong bands anymore so I had to go with it even though that's more band tension than I would like.

    Snatch- 110
    C&J- 165 Need to practice SJ footwork more.

    WOD- 1+8 lunges
    I should've scaled the lunges. It just reminds me how long I negelected lunges and unilateral work. At least I know where I stand now. Everything else felt OK.

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  33. BBS- 95+100 Band Tension. Didn't know what the bands would add so I stood on a scale with everything loaded and subtracted body weight and came out to 195 which was about 60%. It was weird weighing myself with a barbell and bands but seemed to make sense to quantify things.
    Snatch 110#
    C&J 135 (over 70% but due for a retest)

    WOD 2+62 reps RX'd

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  34. 1. 100 pounds
    2. 55 pounds
    3. 80 pounds
    4. 2 rounds- 95 pounds.

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  35. 1. D.B.S 180
    2. Snatch 115
    3. Clean and Jerk 145
    4. WOD 2+59 RX

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  36. 1. 205 on bar with green bands on each side
    2. 155 across
    3. 185 across
    4. 2 rnds +16 reps, felt slow from beginning, no energy, I need to eat more everything I think

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  37. Really tired coming into this tonight so not my best stuff

    1. Snatch #95 (not pretty though)
    2. C & J #155
    3. Wod 2 rds + 6 lunges (jump rope broke midway through)
    4. Box Squat 135+bands 6x2

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  38. 1. 6 x 2 245#
    2. had to skip
    3. Subbed Squat clean 10 x 1 @185#
    4. 2 Rounds + 20 reps

    This was difficult to complete because I was in the campus gym for my college but I did what I could, they do not allow any olympic movements overhead haha

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  39. 1. DBS: 135#
    2. Snatch: 80#
    3. Clean and Jerk: 115#
    4. Amrap 8: Scaled the Lunges to 115# and the rest was rx. 2 complete rounds.

    M/5'4"/27/135#

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  40. 1. #88 (guess at band tension? - red band)
    2. Snatch #68
    3. C&J #88
    4. Ran out of time for WOD, had to go to work.

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  41. 1) 135+ 50# band tension
    2) 145
    3) 185
    4) 2+ 62 (did all lunges with left leg, right Ankle still messed up from max lunge at a comp last sat)

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  42. 170 and green bands (no scale, may need to go lower next time)
    105
    150
    2 rounds and 12 leg lifts

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  43. 1. Bench: 70#, 17,23,20
    2. Elixir: 33/40, Strict C2B/95#PP
    3. Muscle Snatch: 33#
    4. DB Shrugs: 45# DBs, 3x12

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  44. 1. 285, no good place to set up bands
    2. 125
    3. 195
    4. 3 rounds + 4 Lunges RX

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  45. 1. 6x2 Box squats 215 + 55lbs of band tension @ top
    2. Snatch OTMx9- 165#
    3. C&J OTMx9- 205
    4. AMRAP- 3 rounds + 8 lunges

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  46. 1.) 100# plus green bands
    2.) 95#
    3.) 130#
    4.) 1.5 rounds

    double unders have been my goat lately, changing ropes, trying to dial in technique w new speed rope,

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  47. 1. 225# with blue bands. Not sure if i had enough tension.
    2. 140#
    3. 175#
    4. 2+31 reps

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  48. Dynamic = 125# + 90# band Tension
    2. 145#
    3. 195#
    4. 3 + 13 reps on leglifts.

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  49. 1. DBS (195#) - no bands, couldn't figure out a way to make it work.
    2. Snatch (115#)
    3. C&J (135#)
    4. As Rx'd except 135# on lunges - 3 rounds + 2 du's

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  50. 1. 225-225-225-205-205-205
    2. 150
    3. 185
    4. 2 RD + 13 DL

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  51. 1. 225 Across. Didn't have bands so I went as fast as possible.
    2. 145 across.
    3. 185 across.
    4. Did box wod. 7 min AMRAP - 7x 95lb power snatch, 7x 95lb OHS, 7x 24in box jumps. 4 rounds + 7 OHS.

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