Wednesday, January 16, 2013

Thursday 1.17.13

Derek's thruster.
1.  Back Squat
1-10-1-20-1-30
Work up to a (1) heavy single.  The next set is a (10) ten rep max.  The next set is repeating the (1) heavy single.  Then 20 and so on.  There are no extra sets in between the working sets.  You can rest as needed between sets.

65 comments:

  1. hey guys ! so who's comin to the competition this weekend? excited to meet some of u!

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  2. Oh wow. This wod is serious. I may not sleep tonight

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  3. The 20 and 30 rep sets should be done unbroken?

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    Replies
    1. What happens if fail the set? Do we re do it?

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    2. I think you go for a max effort. My guess is if you're going for 20 and fail on 19 for example you move on. That's the way we've done 20 rm in the past, but I haven't done this format before so I'm not 100%

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  4. Already trying to breakdown what weights to attempt. Anyone else with a 355-365 max high bar squat want to tell me what they are thinking?

    I'm with Derek, might lose sleep over this one. I also might kick my wife out of bed while having squat dreams. Psyched!

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    Replies
    1. Last time I did a 20rm it was about 75% of my 1rm at the time- for what it's worth

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  5. I'm planning on doing 365 on the singles, 270 on the 10, 235 on the 20 and 215 on the 30... But I'm known for getting in way to deep! ;-) (1RM at 390 btw)

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  6. Hey Ben if were doing the comp this weekend will do you have any suggestions about rest before should we continue following comp WOD a or should we start tapering off now ?

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    1. Definitely Ben, Same question from me...I was planning on taking Thurs and Fri off from Wods and just doing light mobility and playing around with some of the movements...any other recommendations?

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    2. This programming is not geared for the competition this weekend. Maybe I should have done taper the programming on this site to gear up for Saturday, but I figured more of you were not competing.

      How you taper depends on if you know the wods or not.

      Here is an example of how to taper for an unknown event on Saturday/Sunday.
      Sunday: Heavy - like a 5x5 back sqaut
      Monday: Moderate volume, high intensity - like 3 heavy power cleans + 2-4 rounds of "Helen"
      Tuesday: OTM work - like moderate weight Front Squats, Jerks and double unders
      Wednesday: Off
      Thrusday: Easy day with a light volume and low load metcon.
      Friday: Move around the gym doing 3-6 reps of a bunch of different movements. Just enough to build a sweat.

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  7. Or will it be part of program? Just curious thanks(:

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  8. How do you upload a video up here??

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    Replies
    1. With the email provided on the FAQs tab

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  9. Anybody remember when we did the 20 rep BS?

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  10. Did it this morning, was awesome! :-)
    Singles: 365
    10: 275
    20: 225
    30: 195 (BW)

    Walking dead-theme at work for the rest of the day! :-)

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  11. 365-315-365-265-365-205..... Wheelchair please. Lol.

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    1. Man, you went beastmode on those big rep sets!

      I often use your numbers as a goal because you are the only one that posts results before 5:15 AM on the east coast and I thought I wasn't THAT far behind you on most of the strength work (excluding the snatch...woof), but today you put me to shame! Hell of a job.

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  12. 365-315-365-265-365-205..... Wheelchair please. Lol.

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  13. I will be there, can't wait to finally meet some of y'all!

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  14. M/22/5'6"/155

    1-305 (PR 5#)
    10-265 (PR 20#)
    1-305
    20-225
    1-305 (F)
    30- 165 (could have gone up to 175-180#)

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  15. 1 x 355
    10 x 275
    1 x 355
    20 x 225 (same as 20RM from a few weeks ago)
    -then the batphone rang and I had to go take care of baby duty, I really wanted to finish this one too. I was going to try:
    1 x 355
    30 x 185 (bodyweight @ 6'0" tall, for the record)

    I probably could have added 10# to each of the first 4 sets, will note for next time. Also, don't think I ever mentioned it but I'm outside Philly, Mid-Atlantic region

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  16. Got a little over-ambitious on this- lots of fails, but definitely got the desired stimulus
    1x405, 10x350, 1x405, 325x17 (f on 18), 1x405 (this rep was a little high), 19x300 (f on 20)

    Biggest limiting factor was low back. Need to do a better job of keeping my chest up. Also have a sneaking suspicion that I've been relying on a weight belt too much at moderately heavy loads. Need to go back to only using it at 90% or above.

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  17. I had to take care of a kid in his late 20s who had a stroke in front of me at my gym last night. i just hope no one on here does hgh, steroids, or anything like that. Some people are lucky enough to not have these kinds of things happen to them but that kid was way to young for that. Also if you're juicing you're definitely not "the fittest on earth". I just hope he's ok he was completely unresponsive when the ambulance took him. I haven't heard anything yet

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    Replies
    1. are you saying you know he does hgh and or steroids?

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    2. Yeah it was from db bench. Ive never seen anything like it

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  18. all the best to you who will be at the competition in New England!!
    and to us in the south at Wodapoolaza in Miami!

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  19. 400x3 Heavy
    300x10
    245x20
    200x30

    I'm 17 and I've been doing the programming for a couple of months now. Never seen better results!

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  20. Still feeling the effects of my cold...out of breath walking up the stairs at my house.

    385-315-385-255-385-205

    The singles felt good, the higher reps just killed me, def can't wait to clear this cold

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  21. 1RM 309# across
    10RM 265#
    20RM 225#
    30RM 155#

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  22. 305/235/295/195/285(should have stuck with 295)/175(b/w)x31

    Holy mother of... O_O

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  23. Holy Whole Body! Want to look better naked? SQUAT HEAVY! LOL i don't think there is a piece of my body that didn't work through that one!
    1 Rep-225 (too light)
    10 Rep-205
    1 Rep 230 (should have done 235 because after 20 Reps, it wasn;t going to happen)
    20 Rep-195
    1 Rep 225 solid, could have stayed at 230
    30 Rep 180 Holy hell!
    I think the weird thing I felt today that I think its my upper body that limits my squats! I do not wear a weight belt but felt like I was having to worry more about the shoulder and upper back burn along with keeping my chest up more than anything on the big sets. Legs felt solid. Going to have to hit some mobility!! Ouch!

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  24. 345 x 1
    285 x 10
    345 x 1
    285 x 20
    345 x 1
    210 x 30
    Holy Cow

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  25. Correction, 245 x 20
    345x1, 285x10, 245x20, 210x30

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  26. Singles: 325
    10 x 275
    20 x 245
    30 x 210

    Newborn giraffe

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  27. 410-315-400-275-385-225
    Made all reps, perfect weight selections for me
    God awful workout

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  28. 315
    255
    315
    215
    315
    185

    brain is fried

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  29. 365/280 (10). 365/255(20). 385/225(30)



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  30. 405, 315 385, 255 385, 225

    I used the first one almost like a max effort because I haven't done a 1RM in almost a year. I based the other two off of that.

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  31. M/20/5'11"/165

    Modified today's WOD. Did:

    1 Back Squat every 30 sec. for 30 minutes (60 reps)

    - First 20 reps at 245#
    - Second 20 at 250#
    - Third 20 at 255#

    About 80% of my 1RM. Pretty sure I'll be just as sore as if I did the 1-10-1-20-1-30.

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  32. 385x3 every set, 295x10 every set. Tough but powered through. Feelin great.
    M/220/6'2

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  33. 3x10x45 OHS narrow stance - these are slowly getting easier
    10x2 135 PC OTM working speed and position
    WOD 1x315, 7x275(broke mentally), 1x315 (fast), 20x245 (held mentally), 1x315 (fast), 30x0 (called it quits stiff back)

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  34. M/5'9 140# 14yrs old:

    195# 165# 195# 135# 195# 95#

    Felt like I coulda went a little heavier on everything except the heavy 1 rep. I can't complain, need to not underestimate myself and just go for it. Something imma work on. All in all I got better than I was yesterday.

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  35. M / 5'8 / 165#

    1 @ 360
    10 @ 295
    1 @ 330
    20 @ 260
    1 @ 330
    30 @ 210

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  36. 1@155/10@135/1@155/20@120/1@155/30@95
    Wow. Legs smoked.

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  37. 1-365
    10-315
    1-365
    20-275
    1-365
    30-225

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  38. 1-10-1-20-1-30
    355,285,345,250,345,215

    (Was not sure on totals but took into consideration I am a bit beat down from the last 2 wods in a row)

    much needed rest day tomorrow.

    Good luck everyone that is competing this weekend.

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  39. 1. 330
    2. 305x 10
    3. 330
    4. 255-20
    5. 330
    6. 205
    M/36/5-4/152

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  40. 1 x 275
    10x 235
    1 x 275 Fail
    20 x 215 (10# pr)
    1 x 265 fail / 1 x 245
    30 x 200

    Ouch!

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  41. Lower back is still tweaked from snatches earlier last week. Attempted this workout but had to stop after set of 10. 365 x 1, 295 x 10

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