Monday, April 29, 2013

Tuesday 4.30.13

Harry and Heather.
1.  Snatch
5 x 1 at 90%

2.  Overhead Squat
3 x 5 OHS, post loads for all three sets.

3.  Back Squat 
2 x 2, across

4.  Row
5 x 300m, 1 minute rest

5.  Goat Training
Spend 10 focused minutes working on a weakness.

42 comments:

  1. What an awesome pic of Harry & Heather.

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  2. 1.185#... Did OTM from warm up 5x1

    2. 185#x2, 195#x1

    3. 345#

    4. .56/.59/.1.01/1.01/1.02

    5. Handstandwalk

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  3. Still catching up some
    1) tabata 345
    Will do today's WOD tonight.

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    Replies
    1. Did supine ring rows instead of chest to bar
      Overall numbers: 62-76-82-125

      Delete
    2. Snatch: 155-165-165-176-175 weak but might be PR
      OHSQT: 155 across. Need to work on overhead position
      Squat ( been awhile so I way underestimated)245,265
      Rowing. 1:00, 1:00, 1:01.9, 1:01, 1:02.3, 1:03.5

      Delete
  4. 1. 225 across

    2. 230 across

    3. 345 across

    4. Forgot to record times

    5. Did "Elizabeth" with my box members and got 3:19rx.

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    Replies
    1. Previous Elizabeth time was 4:56

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    2. bad ass!! squats? or power?

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    3. Good job either way, but yeah if you did that with squats!! yowzer!

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    4. I did that squat earlier this year and it was ouch.

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    5. Awesome numbers today Mane!

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  5. Snatches up to 205
    Ohs up to 205
    Back squats 385
    Rowing later

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  6. M/5'9 145# 14 yrs old:

    1: 115
    2: 65 (practiced getting into rock bottom squat position)
    3: 135 practicing rock bottom position
    4: done but idk my times lol
    5: no time

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  7. 1) 154 across

    2) 176/187/191(f). 187 is a 1rep and 5rep pr.

    3) 330 across.

    4) .53/.54/.55/.56/.57

    5) did me ub muscleups OTM x 10min. Averaged 2reps. Seems the 6 weeks of being gone not working out really took a toll on my muscle-ups. Always been a goat but I was doing 7-8 ub before I left. Oh well it'll come back in time.

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  8. 1. 130#
    2. 135 (meant to be a warm up set, but failed my last set) 145/155/165(3) feelin this is my right shoulder/elbow..when I came out of the bottom on rep 3 there was no way I was going down again
    3. 225 across..send video, hard not having someone real time, I keep seeing videos of shallow squats so starting to think I am stuck at my squat max cuz I am thinking I need to go lower than needed.
    4. 1:04.0@35spm/1:03.9@33spm/1:03.8@33spm/1:04.3@33spm/1:03.6@34spm
    5. Goats today- going to work on bar muscle ups and triple unders (yes, I think they will be in there somewhere this year! Either reginals or the games!)

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  9. Snatch @ 105 x 3, went up to 115 for last 2 (was feeling pretty good)
    OHS 125 across
    Back Squat 205 across
    Row: 1:03, 1:07, 1:08, 1:08, 1:07
    Goat: Handstand w/o wall assistance, trying to walk at some point soon

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  10. 1) 70 kg across
    2) 80 kg across
    3) 110 kg *2 130 *1, failed on second rep
    4) didn't have time :(

    was feeling pretty shity

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  11. One of those days...

    1) 185#
    2) 185# 4/4/4
    3) 275# 295#
    4) done

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    Replies
    1. Exactly like my day. Regardless, we got better today.

      Delete
  12. 1. 205 across (no misses)
    2. 225 across
    3. 315 across
    4. 52.5, 54.9, 56.3, 56.8, 57.3
    5. Every 90 seconds for 7 sets:
    10 c2b

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  13. 1. 120#

    2. 125,135,145

    3. 205

    4.1:10.4; 1:10.5; 1:09.8; 1:09.6; 1:08.7

    5. Ring dips

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  14. 1) 70kg
    2) 60kg-65kg-70kg
    3)140kg
    4) 58-56-58-57-53
    5) Even min: max rep pistols
    Odd min: 5 TU

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  15. 1) 72.5kg (no misses)
    2) 72.5-72.5-77.5kg
    3)120-130
    4) 58.1-58.4-58.1-57.4-57.1
    5) even min hsw
    odd min max rep muscle ups

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  16. 1 - 3 makes then 2 misses @ 100kg
    2 - hate OHS from a rack. 80, 90, 90kg (5RM), 60 seconds between sets
    3 - 160 for a double felt easy so did 2 x 2 @ 170kg (2RM)
    4 - 51.6, 53.5, 55.1, 56.7, 56.1
    5 - odd minutes 10 butterfly pull ups
    Even minutes 10 strict dips
    3*6 hspu after, 60 seconds rest

    Spent all day mountain biking today and did some silly tests yesterday...
    In 8 min set a 1RM power clean, rest 2 minutes then 8 min AMRAP power cleans @ 90% - 130kg then 19 reps @ 117.kg
    Test 2 - 60 minute row for metres = 14623

    These left me sore today. Who would've guessed?!

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  17. 1. 225 across
    2. 215, 225, 235 fail... MJF last rep and couldn't stand
    3. 335
    4. 57.2, 57.2, 57.8, 58.4, 58.0
    5. OTM 10ttb

    I don't always snatch 225, but when I do, it's because MDV is here..

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  18. 1. 205# across
    2. 225#, 235#, 245#*4...lost it off the front on 5
    3. 315#
    4. 1:00.4,59.1,59.8,59.3,58.6
    5. OT45sec:
    Odd- 10 TTB
    Even- 10 30# WB

    Any suggestions on how to increase my stamina, muscular endurance? Is it just mental? Does it have to do with nutrition? I'll take anything

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  19. 1. 185#
    2. 185-195-205
    3. 1@315-1@295
    4. 0:56-1:00-1:01-1:00-1:00
    5. 10min EMOM
    7 sotts press 45#, hold overhead remaining minute.

    ReplyDelete
  20. Forgot to post from yesterday afternoon - Sunday's WOD 2 - 5:10

    Today

    1. Basically flailed around with 155. I need to change something. Snatches continue to be my worst move and not getting better in a year of work.
    2. 175, 195, 205
    3. 295, 305
    4. Was looking at split - 1:35, 1:32, 1:31 or so for the rest. Last one was in 55.7sec
    5. Skipped.

    MDV in the house!

    ReplyDelete
  21. I actually did squats yesterday (am on a weird routine the beginning of this week due to the Olympic certification I attended on Sunday).

    So -- I did:

    1) Snatch 5x1 @115 - felt smoother today.
    2) Rowing - 1:07, 1:07, 1:08, 1:09, 1:08
    3) OMEM 10 Minutes
    Even: Bench Press @95 (Max or 5 -- did 5 each round)
    Odd: Deficit Push-Ups (hands on rubber 45s) - 10 each round
    4) Mobility/Stretching. I did the Gymnastics WOD yesterday that called for splits (well, my version of splits) and my inner thigh/groin was SORE today. So, I decided to do it again today.

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  22. 1. 155# (power, + only 80% of max but finally starting to lift heavier again)
    3. Skipped

    2/4 combined into a met-con:
    5 RFT:
    10 OHS (115#)
    200 m Row
    Time: 7:50

    5. 10 min.
    Even: Max rep barbell skull crushers
    Odd: Max rep Shoulder Press in 20 sec. (95#)
    Biggest goat is brute lifting strength.

    ReplyDelete
  23. This morning with my box:
    21-18-15-12-9-6-3
    Wallballs
    Plyo Pushups
    GHD's
    9:23

    1) 225 2 misses, bruised my pubic bone like a dumbass
    2) 185/195/205 shoulders/wrist hurt
    3) 415
    4) Legs pretty done and rowing is a strength
    5) DU's 5,10,15,20,25,30,35,40,45,50 - unbroken through 35, then 45 unbroken

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  24. Haha, I smashed my pubic bone on my last rep. Feels like I have a hernia down there now.

    ReplyDelete
  25. I would have to agree with PigPen on how today felt..

    1) 195, 195, 195, 205, 225(f)

    2) 185, 205x4, 205x4 (failed from coming out of the squat on the toes)

    3) 295

    4) :59, :51, :53, :52, :53

    5) Dad duties called haha

    On a good note, wifey did awesome with the 5x1 Snatch tonight! she cleaned up the technique and went on to PR on it! Super proud of her tonight!

    ReplyDelete
  26. 1. 180 Across
    2. 185, 205, 4x 215
    3. 295, 300
    4. :57.8, :59.0, 1:00.2, 1:02.3, 1:02.8
    5. Pistol Practice

    ReplyDelete
  27. 1. 205 across - missed a couple on 3&4, but made them up.

    2. 185 across

    3. 295 across

    4. 57.2/57.8/56.7/58.2/57.4

    5. HSPU

    ReplyDelete
  28. 1. 175 / 185(f) / 165 / 175 / 180 - Having a huge mental block w/ 185 snatch right now. 180 felt fine. 185 wasn't close.

    2. 165/ 175/ 185

    3. 325 / 325

    4. 1:00.6 / 59.4 / 57.5 / 57.7 / 56.3

    ReplyDelete
  29. 1. Snatch 125-125-115-115-115

    2. Overhead Squat 145-145-145

    3. Back Squat 205-205

    4. Row 1:04, 1:05, 1:05, 1:06, 1:06

    5. Goat Training - C2b, dip, Strict Hspu

    ReplyDelete
  30. Catching up:
    1)230
    2)225, 235, 245
    3)410
    4)56.6, 56.3, 56.9, 57.2, 57.5
    5)HSPU and Handstand Walk Progression

    ReplyDelete
  31. Forgot to post....

    1. 145
    2. 135/145/155
    3. 265
    4. 58.2, 1:00.2, 1:02.4, 1:03.2, 1:02.8
    5. pistols and ring dips

    ReplyDelete
  32. 1. Snatch 180 All 5 sets. No misses.

    2. Overhead Squat 155-180-200

    3. Back Squat 280

    4. Row 52-55-57-57-1,02

    5. Butterfly PU

    ReplyDelete