Thursday, September 27, 2012

Friday 9.28.12

M.A. Jen and Heather. 
1.  Dynamic Box Squat
6 x 2, OTM at 60% + band tension - Set the box at 1" below parallel.  These are still about SPEED.  If the weight isn't moving fast decrease the load by adjusting the band tension.

2.  Snatch
9x1 at 80%, OTM

3.  Clean & Jerk
9x1 at 80%, OTM

4.  3 RFT:
500m Row
12 Deads, 265/185
Becca's time: 8:31

41 comments:

  1. Ben... i have a question.. I was weighing 109 and considered a Ninja.. Now I'm averaging a weight of 121-124... Am i now a Beast???? Or should i continue to wear the vest til 125-130? Please advise

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  2. Patti - this might be the best question I have ever gotten.
    Ninja vs. Beast is as much about strengths and weaknesses as it is about bodyweight. If you are better with a barbell than with your own bodyweight you are creeping towards beast. Obviously we want the appropriate blend of Beast and Ninja.

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    Replies
    1. Just on that as well. Do we keep eating big for the next stage? Are we still aiming to put weight on?

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  3. Are we still using the abmat on the box?

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  4. 1. 90kg+band
    2. 70kg
    3. 86kg
    4. 9:59

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  5. 1. 200# + red bands
    2. Snatch 150#
    3. C&J 210#
    4. 9:21rx'd

    M/35/180/5'10"

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  6. 1. 135# + red bands
    2. 110#
    3. 185#
    4. 10:30rx

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  7. 1. 155# + red bands
    2. Snatch: 120#
    3. C&J: 165#
    4. Comp WOD: 11:09 Rx

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  8. 1. 85# + red bands
    2. 85#
    3. 115#
    4. 10:52 rx

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  9. 1. 135+red bands
    2. Can't snatch
    3. 160 CJ across
    4. 8:47 Rxd.

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  10. 1. 185# w/ red bands
    2. Snatch: 160#
    3. Clean & Jerk: 215#
    4. 3 RFT: 8:55 Rx

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  11. Snatch
    9 X 1 115# These felt good

    Clean and Jerk
    9×1 155#

    3RFT
    500m Row 12 DL 265#
    8:29 RX

    No time for DBS

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  12. 1. 185+37lbs of chain
    2. 165 Felt Good
    3. 200 Felt Good
    4. 8:50

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  13. 1: 250+1 inch bands
    2:165 OTM felt good!
    3:215 OTM felt good!
    4: 7:55 Rxd

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  14. 1.) 195 + Green, felt fast today
    2.) Just Cleans, working on perfecting form, 185 x 3 then dropped down to 165, doesn't have to be heavy to make progress
    3.) 8:42 RX, felt slow on last row, the deadlifts were good but lost grip on them.

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  15. 1. 225 + purple band
    2. 185
    3. 235
    4. 8:58 or 9:58 (dont really remember at this point but deads are my biggest weakness) RX

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  16. 1. 245+100lbs in band weight
    2. 195
    3. Can't C&J
    4 8:11

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  17. 1. box squats @140 +bands
    2. 9x1 snatch @110
    3. nx1 c&j @150
    4. 7:59- so mad my phone only got part of it! ran out of space...but ah well...i hate rowing but deadlifts are a strength of mine...guess its good to have short legs!

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  18. 1. 245 & green bands
    2. 185
    3. 245
    4. 6:49 ran 400m instead of row

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  19. 1. 150# + 1inch bands
    2. 125# OTM
    3. 155# OTM
    4. 3RFT: 9:13/ used 245# for deads, didnt want to use more than 80% of my 1RM

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  20. 1. #106 & green rogue bands
    2. #76
    3. #88
    4. 13:47 RX

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  21. 1. 185 + chains
    2. 125 otm
    3. 155 otm
    4. 9:43 RX'd but didn't realize the rower was left on 10 from the morning crew. Definitely added some suck to the deadlifts. My fault for not setting up right.

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  22. No squats, hip tweaky
    Snatch (power)-185x4, 195x3, 205x2
    CJ (power)-255 across
    Wod-6:57rx

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  23. DBS - 175 (stayed light)
    Snatch - 175
    C&J - 240
    WOD - DNF, at 7:30 was on 10th DL on last set when my lumbar tweaked out.

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  24. 250+ 1 inch Bands
    Snatch 150#
    Clean/Jerk 185#
    3RFT 8:40


    M/41/195/5'8

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  25. 1. 155 + 1" bands
    2. 110 across... Not good today
    3. 140 across
    4. 10:35...deadlifts felt weak.

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  26. Squats 215 with 1.5 inch bands
    Snatch 165
    Clean and Jerk 235
    WOD 8:08

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    Replies
    1. Oops, they were 1 inch bands. I am a liar.

      Delete
  27. 1.185 green bands 1.5inch
    2.165 snatch
    3.wod 9:50. (f'ed up my world for 20min after)
    4. 30 min later c+j 215 push jerk

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  28. Box Squats- 225 raw no bands today

    WOD- 8:51

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  29. 1. Dynamic Back Squats: 140#
    2. Snatch: 100#
    3. Clean and Jerk: 140#
    4. No rower so did Diane instead. 5:15 first time rx!

    M/28/5'4"/138#

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  30. 1. 140 with 1.5 inch bands (a question....should we have 60% of our Box squat 1RM on bar in addition to bands?) If so I went too light as my box squat max is 335 but it was FAST!!
    2.Snatch 140
    3. C&J 185
    4. 7:53 Rx

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  31. 1. 115
    2. 65 OTM
    3. 90 OTM
    4. 175 deads... 16:01. Not my day :(

    F/41/5'1/120

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  32. DBS: 185+blue bands felt fast
    9x1 Snatch: 135 felt solid
    9x1 c&J: 195 felt good too
    back tweeky so did 1000m row 3:36

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  33. 1. DBS: 185#+130#band tension(greenRFbands)
    2. Snatch: 110# (felt very good. form is improving. first time not messing up any reps)
    3. C&J: 190# (felt kinda weak on these today. got them all ok, but just felt harder than expected)
    4. 12:03 RXed, should have gone faster. Didn't get out of breath. I was focusing on having good form with the deads. (Felt good afterwards)

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  34. 140 plus bands
    165 9x1 otm snatches
    205 9x1 c&j otm
    10:00 min rxed not my best day but got it in
    46 196# 5' 10"

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  35. 95 plus red band
    75x6,70x3
    95
    Took an adult gymnastics class
    10:24 155 pounds

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  36. I did this today. Yesterday I was running on empty and needed sleep!
    Didn't do Dynamic Box Squat
    9x1 85# Squat Snatch OTM
    9x1 105# Push and Split Jerk OTM
    Row/Deads: 12:29 Rx

    Is it a bad idea to try to do today's ( Saturday's) as well? I think my first week of this program is still getting a little used to. Body is more achy!

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  37. Dont have bands... yet
    255 6x2 OTM
    9x1 Snatch@ 165
    9x1 CnJ@ 195
    Row/Deadlifts(275pounds)
    9:46

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  38. DBS: 250# no band
    Snatch: 160#
    CJ: 200#
    9:10 Rx

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