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.

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41 comments:

  1. TadpoleApril 11, 2013 at 7:24 PM

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

    ReplyDelete
  2. UnknownApril 11, 2013 at 8:09 PM

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

    ReplyDelete
  3. JasonApril 12, 2013 at 1:43 AM

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

    2),3) Tonight

    ReplyDelete
    Replies
    1. JasonApril 12, 2013 at 6:12 PM

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

      3) 50 heaviest I own. Needed hogher

      Delete
  4. AnonymousApril 12, 2013 at 5:15 AM

    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...

    ReplyDelete
    Replies
    1. Cheryl NassoApril 12, 2013 at 7:59 AM

      pregame ... just like in the open :)

      Delete
    2. AnonymousApril 12, 2013 at 10:19 AM

      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 :)

      Delete
    3. UnknownApril 12, 2013 at 12:07 PM

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

      Delete
    4. AnonymousApril 12, 2013 at 6:00 PM

      Good luck tomorrow!!

      Delete
  5. TadpoleApril 12, 2013 at 6:30 AM

    1. 6:45 PR

    2. 335#

    3. kicked out of box.

    ReplyDelete
  6. AnonymousApril 12, 2013 at 7:09 AM

    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

    ReplyDelete
  7. Cheryl NassoApril 12, 2013 at 12:03 PM

    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

    ReplyDelete
  8. Belinda ChouApril 12, 2013 at 12:07 PM

    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


    ReplyDelete
  9. UnknownApril 12, 2013 at 1:33 PM

    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?

    ReplyDelete
    Replies
    1. UnknownApril 12, 2013 at 4:04 PM

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

      Delete
  10. UnknownApril 12, 2013 at 1:34 PM

    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

    ReplyDelete
  11. Rudy KApril 12, 2013 at 1:53 PM

    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#

    ReplyDelete
  12. Carol BurnsApril 12, 2013 at 2:02 PM

    This comment has been removed by the author.

    ReplyDelete
  13. Carol BurnsApril 12, 2013 at 2:04 PM

    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.

    ReplyDelete
    Replies
    1. Carol BurnsApril 12, 2013 at 2:08 PM

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

      Delete
  14. Britt ArbanasApril 12, 2013 at 2:23 PM

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

    ReplyDelete
  15. UnknownApril 12, 2013 at 2:45 PM

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

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

    2: 225

    3: 35

    ReplyDelete
  16. Jesse SuessApril 12, 2013 at 3:07 PM

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

    ReplyDelete
  17. Taylor DomengeauxApril 12, 2013 at 3:20 PM

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

    ReplyDelete
    Replies
    1. Taylor DomengeauxApril 12, 2013 at 3:34 PM

      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!

      Delete
    2. Britt ArbanasApril 12, 2013 at 5:40 PM

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

      Delete
  18. mikeholmesApril 12, 2013 at 3:28 PM

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

    ReplyDelete
  19. UnknownApril 12, 2013 at 3:29 PM

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

    ReplyDelete
  20. UnknownApril 12, 2013 at 4:01 PM

    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.

    ReplyDelete
  21. Fernando RamirezApril 12, 2013 at 4:17 PM

    1. 8:44

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

    3. 65#

    ReplyDelete
  22. UnknownApril 12, 2013 at 4:49 PM

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

    ReplyDelete
  23. ThorvaldssonApril 12, 2013 at 5:05 PM

    1) 8:05

    2) 150 kg

    3) skipped

    ReplyDelete
  24. UnknownApril 12, 2013 at 5:26 PM

    1.) 12:15

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

    3.) skipped

    ReplyDelete
  25. potsyApril 12, 2013 at 5:48 PM

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

    ReplyDelete
  26. UnknownApril 12, 2013 at 5:54 PM

    1)5:08 RX
    2)425#
    3)90s

    ReplyDelete
  27. MatthewApril 12, 2013 at 6:17 PM

    1) 31:31 (115)
    2) 160

    ReplyDelete
  28. Tina BalfeApril 12, 2013 at 6:24 PM

    1) 8:31
    2) 225#
    3) 35#...

    ReplyDelete
  29. UnknownApril 12, 2013 at 8:07 PM

    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.

    ReplyDelete
  30. UnknownApril 12, 2013 at 8:36 PM

    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.

    ReplyDelete
  31. Drake ComfortApril 13, 2013 at 2:16 PM

    8:32
    325
    75lbs DB

    ReplyDelete
  32. AnonymousApril 14, 2013 at 1:30 AM

    09:01

    120kg

    ReplyDelete

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