Wednesday, December 5, 2012

Thursday 12.6.12

Bubba.

1.  Snatch 
5 x 1, across off blocks at the knees.

2.  Front Squat
10 x 1 across, OTM

3.  30-25-20-15-10-5 rep for time of:
Wall Balls, 20/14
Burpees

4.  Goat Training
Pick two of the following, base on greatest weakness...
A.  Box Jumps
For time:  10 x 12 unbroken Reps - you choose the height.

B.  Double Unders
For time:  10 x 20 unbroken reps

C.  Rowing
For time:  3 x 500m, OT3M

C.  Running
For time:  4 x 400m, OT3M

D.  Strength
Deadlift 3-10-10

44 comments:

  1. Replies
    1. The rep scheme. Do a 3 rep max, and then 2 x 10 reps as heavy as possible.

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    2. 3RM touch and go? Or every rep starts from a ground position?

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  2. What should the height of the blocks be?

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  3. Is the snatch above or below the knees from the blocks?

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  4. 1. 185#

    2. 265#

    3. 13:00

    4.
    C. 1:44/1:39/1:42/1:43
    A. X5 at 20".... :16/:16/:16/:16/:18, X5 at 24".... :20/:20/:20/:23/:19

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  5. 1. 185
    2. 275 (dropped from 315 to save legs for comp. this weekend)
    3. 13:16 - holy shoulders that was tough!

    Takin' it easy here because my abs were strained badly from last weekends comp. Hats off to Ben, CFNE, and this community though - my partner and I took first in all 3 events and won the Garage Games X&Y competition last weekend.

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    Replies
    1. Great work man. It's awesome seeing people on the same programming kill it in competitions.

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  6. 1.195
    2. 264
    3. 10.43
    DU to finish...just started to follow from across the pond...help me get teady for London Throwdown...cheers ben.

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  7. Kinda followed along today

    A.split snatches from boxes. Up to 185. First time doing these over 95. Felt decent. Didn't want to push it
    B. otmx10- did 1front squat, 1 split snatch from boxes at 135 to drill technique. Squats 275-305
    C. 5 rounds 10x30#wb, 20 du's. All unbroken. Not sure of time- 3 something maybe
    D. Started to do the 400m runs but I was wasted so stopped after 1. Not 100% back from the flu

    Wimpy numbers these days but im just trying to be smart and get healthy. feels good to be moving.

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  8. 1. 165
    2. 315 across
    3. Will do later with Chris (just wanted to get my numbers down so I didn't forget)
    4. 3RM DL@365 & 10RMx2 @315

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  9. 1. 110 across... did 1 power snatch+ 1 snatch.... working on extension ... I tend to sneak under the bar instead of opening my hips!
    2. 185 across ... stayed at around 85% exertion... working on sitting back in the front squat versus coming straight down which is more taxing on the trunk but I think it will help in the long run ... knees feel stronger in this position
    3. 11:28- doing this in a Florida drizzle on the side of a brick garage really sucked! felt good about my wallballs... burpees were steady
    4. will finish in afternoon.

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    Replies
    1. chose box jumps
      sets 1-5 at 26.5", all rebound
      set 6-7 @ 28.5"rebounded but then knees started hurting badly from rebounding do started stepping down on last 3 reps of 7th set
      set 9 & 10 30.5" stepping down but steady pace
      goat 2... none of these were particularly a goat for me .... or so I thought...I'm a pretty good deadlifter but hadn't done n e deadlift work in a while ... seems like my dl numbers have gone down :( I could pull 275 5 times but couldn't move 295 3 times today maybe I'm just tired ... not reLky sure if I'm under-recovering ... or just not feeling strong this week ... hoping to recharge this weekend !

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  10. 1. 85kg
    2. 120kg
    3. 13:06
    4 400m runs...did this immediately after the metcon, felt slow, averaged 1:30-1:34 on the runs.

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  11. I'm going to have to come up with something else for most of this. Literally can barely walk thanks to all those pistols two days ago...

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  12. Paddy B.
    M/26/6'1/182

    1. 195lbs

    2. 275 - After 6 or 7 I realized I could / should have gone about 10lbs heavier

    3. 11:39 - Took me about 5 minutes of solid laying there to figure out what just happened!

    4. Goats = Deads - 385, 315,315
    = 400s - :54, :56, :53

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  13. 1). 165
    2). 225, 235, 245, 255, 265 across
    3). 11:53 rounds 20-5 were painful, just keep moving
    4). Later when legs don't feel like a newborn giraffe

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  14. 1. 175,185 (never thought I'd be comfortable working out with these weights on the snatch from a box at 46yo. Thanks Ben!)
    2. 275 across
    3. 13:30 (did better than I thought I could)
    4. Goats later tonight (box jumps and running)

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  15. 1) 175
    2) 285x5 back of knee started hurting 235x5
    3) 12:15
    4)box jumps 20" 18/17/14/13/13
    24" 15/15/14/15/15
    400m runs 1:19, 1:22, 1:37, 1:41

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  16. 185 felt really dialed
    345 then went up to 375
    12:15
    No time for goat work.. Stupid I know. bad planning

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  17. 1) 215 from knee
    2) 295
    3) 11:27

    4&5 later

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  18. 1. 185# (blocks from knees)
    2. 290# FS OTM
    3. 8:51 RXd (unbroken)..trying to get video to upload
    4. 10 x 20 DUs unbroken = 4:57 (no misses.. Took time and concentrated)
    5. 3RM D = 415#.. Stayed there back a little tight no sets of 10

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  19. 1.155 from the blocks working technique still.
    2. 315
    3.11:52
    4: double unders
    DL: 395x3 then 315-2x10
    Deadlifitng is my biggest goat besides snatch. And my hips are shot from the pistols.

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  20. Bad day, multiple teaks during this
    1. 185 x 3, tweaked shoulder
    2. 275 across, tweaked back
    Did wod anyway, even with back tweaked, bad call..
    3. 13:52
    Goats:
    5 x 20 ub double unders in 1:25, couldn't take back pain and stopped, hopefully feel better tomorrow

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  21. 1. 155
    2. 225- 265 started missing at 285.
    3. 13:48
    4. Deadlift 375 x 3 315 x 10 both sets
    5. Run did the mile course out and back 1:38, 1:28, 1:31, 1:21 lots of turns and hills good variety.

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  22. Snatch off blocks - 185 for 1
    Front Squat 285
    WOD 11:10
    Deadlifts 385x3, 315x10, 315x10

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  23. 1. 155# (blocks from knees)
    2. 265# FS OTM
    3. 11:22 RXd (unbroken)
    4. 3RM@385# & 2X10 @315
    5. 3X500m (Row)1:51,1:51,1:46

    Ben, I apologize for not posting like I should but I've been following religiously since the beginning! Gains are incredible and I appreciate all that you do! I will post daily and if I don't it's my training partners fault! J.R. is responsible and doesn't hold me accountable! LOL seriously thanks Ben!

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  24. Today was the first day I felt OK in a while.

    1. 185
    2. 280
    3. 10:00 Rxd
    4. Goats: DUs and DL: 3-385, 2*10:275

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  25. 1. 165/165/165/170/170
    Lil too easy
    2. 275 x10otm
    3. @Rx 12:56 Ab Cramps!
    4. A.20" Box Jumps 15s on 30s off 10x12
    B. DU's 15 on/15 off. 10x20

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  26. 1. Snatch work...focusing on form and full squat. Stayed light
    2. no time
    3. 9:56 rx
    4 DU's 10x20
    5. no time

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  27. Hit a mental wall today
    1. 155. Same weight from everywhere. My technique is so inconsistent--frustrating.
    2. 235/255/275/255. 235 was very light but u wanted to go really deep like a clean. Was able to go deep at all weights, but 275 was too much to maintain so I went back to 255. This was my highlight.
    3. 17:13-mental midget today.
    Ran out of time for Goat today. Though the metcon was goat enough.

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  28. 1. 210 my snatches, i'm lovin'

    2. 325

    3. 12:34 damn burpees

    4. a. double unders
    b. deadlifts 425 3x 365 2x10

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  29. 1-175 across
    2-275
    3-12:25 unbroken
    4- rows and did 2 mile bike ride
    Worked on double unders yesterday.

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