Sunday, September 16, 2012

Monday 9.17.12

Ally B.
1.  Back Squats
work up to a 3RM

2.  Front Squats
3x10

3.  Sumo Deads
3x6

4.  200's
10 x 200m Run, OTM - record your fastest and slowest times.

Chris I.

41 comments:

  1. 1. 415x3
    2. 325x6 (realized afterwards that these were sets of 10)
    3. 375
    4. Ran outta time

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  2. 1. 110kg. PR
    2. 70kg 80kg 80kg
    3. 6 @ 110kg
    4. Best was 30 secs. Slight incline and asphalt. Awesome gasser.

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  3. 1. BS 180# x 3, 185 x 2- 3rd not deep enough
    2. FS 3 x 10 @ 135# only 8 reps in last set
    3. Sumo Deads 3 x 6: 205#, 220#, 220#
    4. :37- 1:16 lost it.

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  4. 1. BS: 225#x3, kept light due to back
    2. FS: 3x10, 185# across
    3. Sumo Deads: 3x6: 315# across
    4. :37 - :55

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  5. Bs-405x3pr
    Runs- :32-1:04. Went out too hard and blew upon round 9 and 10
    Skipped Fs
    Sumo deads-315x6,365x6,415x6

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  6. 1.315x3 That was my 1rm on day 1-I'll take it!

    2.FS-185,185,205

    3.SDL worked up to 365 then joined others for run wod

    4.never came in over :50 not sure what fastest was-a few times we had to deal with several cars in the parking lot-Great stimulus though!

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  7. Back squat - 205 x 3 PR
    Front squat 115, 115, 105
    Sumo deadlift - 185, 205, 225
    Runs - Fastest :46 and slowest :56

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  8. 1. 315x3, *20#PR; used a belt on final 2 sets

    2. 185x10, 205x10, 225x10. Used belt on final set.
    Last week on FS: 205x6, 225x6, 245x6.

    3. 255x6, 275x6, 305x6, 325x6. Started out too light bc I felt pretty smoked after the squats, but I felt like I got stronger each set. Could have gone heavier, but I had already done 4 sets.
    On 8/27, I got 3x12@225,255,275.

    4. Ran inside on treadmill, couldn't run outside at my work. Fastest- :41 & Slowest :61.

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  9. 1. BS 3@144/2@154
    2. FS @ 99x3
    3. 176/198/198
    4. 40s/1:05s

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  10. Back Squat 315# x3
    Front Squat 185,215,225 each by 10
    Sumo DL 225, 315 365 each by 6

    10 X 200m OTM
    Fastest: :44
    Slowest: :57

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  11. Back Squat 285 x 3
    Front Squat 185 x 10
    SDL 275 x 6
    Subbed Row x 200m OTM 10min hit 1:19 pace lowest, 1:41 highest

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  12. 1. 330#
    2. 225# across
    3. 245/255/255
    4. :44/1:00..... treadmill. Box is 2nd floor in town.... still smoked though.

    M/35/180/5'10"

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  13. 1. 210# ...didn't try 215 ...220x2(f)
    2. Front Squats 165 across
    3. 235/255/255 overhand grip
    4. :40-:45
    I felt consistent, and pushed hard!

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  14. 3RM 215
    Front Squats 145-145-150 (improvement!)
    SDL 235-245-265
    Did them on 1:15 - our 200 may be long but I still could be slow...
    Fastest 1:03
    Slowest 1:12

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  15. 1. 265#
    2. 135-175-175
    3. 265-310-310
    4. best: 32s worst: 37s - this was hard.
    (treadmil around 19,19.5 and 20 km/h)

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  16. 1. 335 x3, 350 x2
    2. 185 3 x10
    3. Skipped, no time
    4. Ranged between :35 and :53

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  17. Back squat - 310 x 3 PR
    Front squat 185, 190, 195
    Sumo deadlift - 285, 295, 305
    Runs - Fastest :40 and slowest :59

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  18. Back Squat: 155
    Front Squat: 105
    SDL: 155, 175, 185
    4x400 with :90 rest between rounds: 1:47-1:57

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  19. BS 3RM- 355 (this was my max single before)

    Tried to go to Sumos but my knee felt tweaked as I was just starting to work up to a working weight.

    The game plan was to do sumos then FS but I skipped them and decided to see what I could do on the running.

    200mx10 OTM- 47.97-1:00.15 Legs were smoke before and after

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  20. Back Squat - 245#s (careful with back, which felt great)
    Front Squat - 175, 175, 185 (should have gone 185 across)
    Deadlift - did not do
    200mx10 OTM - 35 to 50 seconds

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  21. Backsquat: 300# x 3 (300# was my 1rm recently, so felt good)

    Front Squat: 185# x 3 (should have tried heavier)

    Sumo Deadlifts: 185x6, 225x6,225x6

    200m OTM: :46 fastest, ~1:20 on the slowest. By the end it looked like I was out for a leisurely jog minus the exhausted look on my face and the heavy breathing! (clearly need to focus on cardio)

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  22. 1. Back Squat 3rm: 235#, stayed light because my back just didn't feel right.
    2. Front Squat: 135/145/155 Could've gone at least 20#s heavier but played it safe because of my back.
    3. Sumo Deads: 225/235/240 Once again I played it safe and listened to my back.

    M/28/5'4"/138#

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  23. Stayed light on everything. Sore back and right leg gave out on BS.

    Run- fastest 48 slowest 60. Rested minute 7 and then sped up a lot for the next 3.

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  24. Back squat- 335
    Front- 185
    Did not do dead lift lower back is fucked hopefully tomorrow it will feel better

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  25. Back squat 355x3
    Front squat 235 for 3x10
    SDL 315x6, 325x6, 335x6
    "Sprints" 0:40-0:46 I just could get my legs to move any faster.

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  26. 1. Back squat 3RM

    320 (15# pr)

    2. Front squat 3x10

    205-210-215

    3. Sumo DL 3x6

    275-315-315

    4. 10x200m sprint OTM

    Fastest :45 sec
    Slowest :57 sec

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  27. BS 3 rep - 365 Pr
    FS 3x10 - 185-225-235
    Sumos 3x6 - 275-315-335
    Sprints completed but not easy more like jogs half way though with no rest

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  28. 1-
    315
    335x2
    2-
    135
    185
    205
    3-
    135
    225
    275
    4-
    Tweaked left hammy on last set of sd so opted out on 200msprints.

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  29. 1) 300x3
    2) 185/205/215
    No time for DL or sprints. Will do tomorrow am.

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  30. BS - 315x3 (365x2, PR)
    Skipped front squat, collarbone
    10x200m - 41-55s
    Sumo DL - 315x3x6

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  31. 1: 345
    2: 185
    3: 225,245,245
    4: 25.1; 29.0

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  32. 1) 275lb x 3 (big pr)

    2) 175lb across

    3) 255-275-305

    4) 200 m rows otm between 1:35 and 1:49 whole time

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  33. 1. 315 - knee got a little tweaky and didn't want to go higher. I think I got 325 at least, maybe 335
    2. 225, 230, 235
    3. 315, 335, 355
    4. First one was 35 secs, all others b/w 40 and 43 secs. Out and back run.

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  34. 1) 3RM Back Squat: 385
    2) Front Squat: 225x10x3
    3) Sumo Deads: 275x6x3
    4) 200's: Min=39s, Max=43s

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  35. Back squat 355x3-felt scary w no box to hit.
    Front squat 245x10
    Sumo 325x6

    200's all sets
    34-50sec

    JC

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  36. 1. HB Back Squat 3 RM- 347#
    2. 3x10: 215/235/235#
    3. Sumo DL 3x6 @ 365 across
    4. 30 power cleans for time @ 215

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  37. 3RM 170
    Front Squats 115-115-120
    SDL 185-195-205
    200M
    Fastest 0:38
    Slowest 1:00
    Took break on 7th minute, ran an extra after the 10th to try to make up for the skip :-)

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  38. BS 355x3 PR
    FS 225/230/230
    SDL 335/345/355
    :36 fastest
    1:20 slowest (recovery run as legs were getting jello)

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  39. 410x3

    3x10x225

    315, 345, 375

    Fastest 29, slowest 34

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  40. 1) BS - 250#
    2) FS - 115#/135#/155# x 10
    3) SDL - 275#
    4) Ran out of time, will hit this on next rest day...

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  41. 1. 285
    2, 135, 155, 185
    3.The sumos were really bothering my knee for some reason. Did regular deads. Worked up to 335 for 6. Could have gone heavier but the knee thing was causing me some concern.

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