Thursday, April 11, 2013

Friday 4.12.13

Pat Padgett
1.  "Elizabeth"
21-15-9:
Squat Cleans, 135/95
Ring Dips

2.  Deads
1 x 10 - Heavy

3.  Dumbbell Complex
5 DB Deads
5 DB Hang Power Cleans
5 DB Shoulder to Overhead
5 DB Squats - db's on shoulders.
-work up to a max set.

41 comments:

  1. The Deads is pretty much a 10RM....

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  2. Whats a good strategy to work up to a 10rm on deads? Just curious to how some of you guys approach this? Thanks!

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  3. 1) 10:20 - PR by 2 mins I think. Sqt Cleans killed me - I broke them up too much.

    2),3) Tonight

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    1. 2) 285 then 305. Could have gone up but didn't want 30 deadlifts

      3) 50 heaviest I own. Needed hogher

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  4. Any suggestions as to what I should do tonight? I have a comp tomorrow - but I don't want to NOT do anything today... Thought about JUST doing Elizabeth. I know deadlifts are out for me... and WOD 3 is very similar to WOD 2 at the competitiont tomorrow...

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    1. pregame ... just like in the open :)

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    2. Yeah, yeah. I guess that is what I will do :) Just really enjoyed getting my butt kicked all week. Kind of sad I can't do this one, actually :)

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    3. I have a comp tomorrow as well...going with the pregame workout and a light row or run

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  5. 1. 6:45 PR

    2. 335#

    3. kicked out of box.

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  6. 1) 5:24 (first time with squat cleans)

    2) 305#

    3) Done, did three sets at 50lb

    4) L-sit hold for total of 3 mins super-set 12 band pull-aparts with every fall.
    :50-:45-:35-:30-:20

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  7. 1. 5:38... that's around the same time as last time I did it... think it was 5:46 last time
    2. 255 pretty close to max... not sure how much more I could have lifted
    3. i don't have dumbbells but made a sad attempt with kbs ... 55# ers weren't happening ... I have a hard time with coordination on these ... going to go get some don bells this weekend
    4. gymnastics programming deficit hspu / strict c2b pull ups / l sit hangs from rings

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  8. 10:40 with strict ring dips...mostly because I don't know how to kip ring dips
    I left my bar at school and school was closed today due to winter storm. Yes, in Canada April is still winter!
    I did the WOD with a men's bar. I have a very tough time lifting with men's bar, mostly due to grip size and strength... probably should do more WODs with it

    (2) Deadlift ...just 185 ...this is such a goat for me


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  9. 1) 8:47 (3 minute PB)
    2) 160kg
    3) 22.5kg

    Anyone else's quads and chest absolutely ruined or is it just me being a weak Englishman?

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    1. yup, same here. And we got the exact same Elizabeth time.

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  10. I have a competition tomorrow, so going to do a "Pregame" today based on the WODs.
    1. 2 rounds of Comp WOD warm-up
    2. 12-9-6 row for calories, thruster at 75#, and burpees
    3. 3x3 at 185 (All sets done in 45 seconds.)
    4. 5x100 meter run

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  11. 1. 7:07 first time with squat cleans- not. a. fan.
    2. Skipped, taking a few rest days this week to get back in the swing of things and hopefully garner some motivation
    2. 50#

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  12. This comment has been removed by the author.

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  13. warm up with double unders 30 (pr), 40(pr),15, 8, 7 connected
    row 250m, kept strokes between 24-25, time:1:57, airsquats, pvc warm up
    1: 9:50 @ 75#
    2: 185# no belt, focuse on form and breathing, damn colorado elevation
    3: I have to locate our dumb bells, husband likes to stick all of them in his ruck sack.

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    1. ahhh forgot, subbed dips off a box for ring dips, rings aren't set up yet

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  14. 1. 14:17 RX - first time ever doing it RX!
    2. 185
    3. 30's

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  15. M/5'9 140-144# 14 yrs old:

    1: 5:33 (95....assisted dips)

    2: 225

    3: 35

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  16. 1. 9:09
    2. 305
    3. 135-155 No dumbbells so had to use barbell.

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  17. 1. 4:29 RXd PR
    2. 350#
    3. Worked up to 70# DBs

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    1. DB complex: (70#)

      http://www.youtube.com/watch?v=6P8phHmstFk

      Had to go to globo. Excuse the old guy grabbin the 10's to smash some curls!

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    2. Lol wonder what he thought of u with those massive db's. He thinks your insane for sure.

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  18. 1 - 9:32
    2 - 140, 150, 160kg
    3 - 27.5kg per hand

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  19. 1. 5:10 rxd PR
    2. 335#
    3. Worked up to 65#, failed third squat @70#. Left shoulder instability.

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  20. Elizabeth - 8:47 Pr by 9 seconds.

    My quads were also pretty burned out. Trying to focus on recovery and getting more sleep. The volume by the end of these weeks really gets to me.

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  21. 1. 8:44

    2. 275# - I stayed light, but applied the dynamic effort approach with my lower back being a little tweaked.

    3. 65#

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  22. 1. 6:39
    2. Worked on my own strength cycle with deads, 420# x 3
    3. 60#, worked up in 4 sets

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  23. 1.) 12:15

    2.)275# not max effort but heavy for me

    3.) skipped

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  24. 1) 6:11 first time, but missed touching shoulders to rings on some reps.
    2) 315
    3) 75

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  25. Muscle Up work, Got through the rings x3, gotta work on confidence and stability sticking that dip.
    This was rough did 21/15/9 p clean @135, ring dips in between 15/9/5 these are a glaring weakness for me/ feels like a max effort back squat trying to get my ass up over rings haha 18:??
    10rm deadlift: 255, felt solid, close to max may have had 10-15lbs more
    Db complex: done w 40lb db then 45lbdb's limiting factor was overhead stability.

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  26. 1) 8:40 RXd. First time with squat cleans as well. I liked the change.

    2) 305#

    3) Don't have dumbbells in my garage set up yet.. did it with a barbell instead. Worked up to 155.

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