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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
What's the "3-10-10?
ReplyDeleteThe rep scheme. Do a 3 rep max, and then 2 x 10 reps as heavy as possible.
Delete3RM touch and go? Or every rep starts from a ground position?
DeleteWhat should the height of the blocks be?
ReplyDeleteedit was made. At the knees.
DeleteIs the snatch above or below the knees from the blocks?
ReplyDeleteNever mind sorry
ReplyDelete1. 185#
ReplyDelete2. 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
1. 185
ReplyDelete2. 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.
Solid work bro! Congrats!
DeleteGreat work man. It's awesome seeing people on the same programming kill it in competitions.
Delete4. ran outta time.
Delete@conor - thanks man.
Delete@Tadpole - thanks!
Delete1.195
ReplyDelete2. 264
3. 10.43
DU to finish...just started to follow from across the pond...help me get teady for London Throwdown...cheers ben.
Kinda followed along today
ReplyDeleteA.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.
1. 165
ReplyDelete2. 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
1. 110 across... did 1 power snatch+ 1 snatch.... working on extension ... I tend to sneak under the bar instead of opening my hips!
ReplyDelete2. 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.
chose box jumps
Deletesets 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 !
1. 85kg
ReplyDelete2. 120kg
3. 13:06
4 400m runs...did this immediately after the metcon, felt slow, averaged 1:30-1:34 on the runs.
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...
ReplyDeletehey chris... where is your pain?
DeletePaddy B.
ReplyDeleteM/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
1). 165
ReplyDelete2). 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
4) box jumps 24 and DL at 335 and 265
Delete1. 175,185 (never thought I'd be comfortable working out with these weights on the snatch from a box at 46yo. Thanks Ben!)
ReplyDelete2. 275 across
3. 13:30 (did better than I thought I could)
4. Goats later tonight (box jumps and running)
1) 175
ReplyDelete2) 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
185 felt really dialed
ReplyDelete345 then went up to 375
12:15
No time for goat work.. Stupid I know. bad planning
1) 215 from knee
ReplyDelete2) 295
3) 11:27
4&5 later
1. 185# (blocks from knees)
ReplyDelete2. 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
Deadlift*
Delete1.155 from the blocks working technique still.
ReplyDelete2. 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.
Bad day, multiple teaks during this
ReplyDelete1. 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
1. 155
ReplyDelete2. 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.
Snatch off blocks - 185 for 1
ReplyDeleteFront Squat 285
WOD 11:10
Deadlifts 385x3, 315x10, 315x10
1. 155# (blocks from knees)
ReplyDelete2. 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!
Today was the first day I felt OK in a while.
ReplyDelete1. 185
2. 280
3. 10:00 Rxd
4. Goats: DUs and DL: 3-385, 2*10:275
1. 165/165/165/170/170
ReplyDeleteLil 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
1. Snatch work...focusing on form and full squat. Stayed light
ReplyDelete2. no time
3. 9:56 rx
4 DU's 10x20
5. no time
Hit a mental wall today
ReplyDelete1. 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.
1. 205
ReplyDelete2, 315
3 14:45
1. 210 my snatches, i'm lovin'
ReplyDelete2. 325
3. 12:34 damn burpees
4. a. double unders
b. deadlifts 425 3x 365 2x10
1-175 across
ReplyDelete2-275
3-12:25 unbroken
4- rows and did 2 mile bike ride
Worked on double unders yesterday.
1.165
ReplyDelete2.255
3.12.22
4-no time