Tuesday, April 30, 2013

Wednesday 5.1.13

Weighting of the foot through the first and second pull.
1.  Clean and Jerk
Quickly work up to a single at 90%

2.  Front Squat 
Quickly work up to a single at 90%

3.  Bar MU
Accumulate 20 reps, not for time, in as many sets as needed.

4. Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

43 comments:

  1. Any athletes in here made it til he southwest regionals?? Would love to meet any of you guys during regionals.

    ReplyDelete
    Replies
    1. Didn't make it, but I'll be in Salt Lake to check it out! Hit me up on Facebook if you want Mane.

      Delete
  2. This comment has been removed by the author.

    ReplyDelete
  3. Man i'm missing some fun training days! Been training with the team and following their programming. Got my first STRICT ring muscle up today, thats attributed to Ben and his genius programming. Miss you guy & this programming already (I miss trying to chase Cheryl - you're gonna kill it girl! I'll be cheering for you up here in Canada). And Derek i'm inspired that your training so hard through your injury, your one bad ass dude. Good luck folks in regionals, thanks for the awesome year of training.

    ReplyDelete
    Replies
    1. thanks Britt! I am trying to do the best I can! :) Getting better everyday!!

      Delete
  4. Holy buckets, my waist line is furious....

    ReplyDelete
  5. 1. 245#

    2. 305#

    3. 9/8/3

    4. 125-145-165.... Ran out of time, teach class.

    ReplyDelete
  6. 1) 225
    2) 235
    3) later
    4) 115-135-145-155-160 ran out of time, last 2 rested after second set for about 8sec:
    Really cool complex.

    ReplyDelete
  7. 1) 95 kg
    2) 120 kg
    3) 8-7-5
    5) 50-55-60-67.5-70-77.5 kg
    All sets unbroken except last high hang squat clean, lost my grip.
    Great complex

    ReplyDelete
  8. Damn, that complex though.

    1. 295 aprx. 13 min to get to that weight

    2. 345 about 10 min.

    3. 10-4-3-3. Most I've ever done ever in a session. Did it under 3 min.

    4. Worked up to 185. That's worse than freaking rowing a thousand meters. Haha. Felt good this morning. Good day everybody.

    ReplyDelete
  9. 1. 230# 7-8 mins (135-155-185-215-230)
    2. 275# 4-5 mins (225-255-275)
    3. 10-10 Hands are still destroyed from the tabata session this weekend
    4. 135# across for all 6 sets, forearms = smoked

    ReplyDelete
  10. 1) 202

    2) 297

    3) 5/8/7

    4) 132/143/154/165(1 drop after pj)/171(f on pj made rest) /165(1 drop after pj). That one was rough. Good wod really highlights my weakness overhead.

    ReplyDelete
  11. This comment has been removed by the author.

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

    1: 150
    2: 165
    4: 95 for four sets (out of time)

    ReplyDelete
  13. 1) 270 (9 minutes)
    2) 315 (9 minutes)
    3) 12-8...MU were on point today
    4) 155 (missed the last hang squat on 175...Popeye forearms)

    ReplyDelete
  14. 1. 255
    2. 300
    3. 10-7-3
    4. 115, 135, 150, 165, 175, 185 (all no drops)

    ReplyDelete
  15. Today was a LONGGGGGG day!
    1. 165- jerks felt off today; shoulders not very supporting!
    2. 195- felt light; could have done a few rounds
    3. these felt like shit today; did the reps with various bands to work on both arms getting over the bar simultaneously
    4. 115/125/135/145/140/140- not a pr but all sets heavier than last time - think my previous was 105/115/125/135/145/140

    P.M.
    Gymnastics 30 Hollow Rocks +30 Arch Rocks x 5 sets
    Ring Muscle Ups Strict +negative on the way down x 20 reps

    HS Holds 1:30 +10 shoulder touches after each set x 4 sets

    ReplyDelete
  16. Today was a BIG day for the wifey! Her results:
    1) Hit 130# (PR). Hit 135 on clean (PR) but missed the jerk. About 10 mins.
    2) 155# (PR) About 10-15 mins
    3) Garage isn't tall enough with our rack for MUs.
    4) Worked up to 105#

    My results:
    1) 255#. About 10 mins
    2) 295#. 10 mins.
    3) Same as above
    4) 135, 145, 155, 165, 175, 185. (Didn't drop any until I got to the 175#)

    ReplyDelete
  17. 1. Worked up to 145 (Clean and Jerk) in five minutes. This is 90% of my 1RM -and it felt REALLY good today...
    2. Worked up to 180 (Front Squat) -three sets - 155, 175, 180
    3. Did 40 Dips for time (Bar MU are still no bueno - working on it). I did this before as Goat work back in December and got 7:41. Did 40 today in 4:10 :)
    4. Big Clean Complex - 95, 100, 105, 110, 115, 120 - only had to drop from the push jerk on the 120 to chase the bar down. Happy with being about to do 120 today - probably should have aimed for 125, though :)

    ReplyDelete
  18. Fastest ever session today, done in about 50 minutes from getting a bar off the rack to clean!
    1 - 123.kg
    2 - 137.kg
    3 - holy hot hands batman 5, 3, 3, 3, 4, 2
    4 - full complexes with no drops at 60, 70, 75 and 80kg with 2 minutes between sets (then had to coach three classes)

    ReplyDelete
  19. 1. 250#: 135,185,225,235,250
    2. 285#: 185,225,255,285
    3. 11,8,1. Lost the kip on second round #9
    4. 135,150,170,185,200 weight took me down after push jerk, 215 drop after push jerk

    ReplyDelete
  20. The job has been relentless lately... 13 hour day today. And going on vacation tomorrow through Sunday. Guess I will take my week off starting yesterday. Tough to pull myself away from this, but a weeks rest will probably do me well. Looking forward to coming back all healed up and stronger. Headed to the Kentucky Derby this weekend! Keep smashing it y'all!

    ReplyDelete
  21. Cj 275
    Fs 325
    No bar mu
    No complex
    6x:30 max airdyne cal then 200m jog (crawl) after ea round: 24cal, 21, 19, 17, 16, 21. Ouch

    ReplyDelete
  22. 1. 255
    2. 325
    3. N/A
    4. 95, 135, 155, 185, 135, 135

    ReplyDelete
  23. 1. 295 missed jerk, feeling weak
    2. 385
    3. 3/10/7
    4. couldn't do, will attempt tomorrow, hands are tender to the touch for some reason
    5. Double Unders

    ReplyDelete
  24. 1- 155-185-205-215-225 = 7min
    2- 225-245-255 = 5min
    3- 12-8
    4- 135-140-145-150-155-160

    That last set left me with a Franish feeling!

    Thanks coach!

    ReplyDelete
  25. 1. 245
    2. 295
    3. Sort of just worked on technique
    4. 95, 135, 155, 185 (failed on rep 10), 135, 135

    ReplyDelete
    Replies
    1. With MDV and Conor at RCFSTT!

      Delete
    2. Jealous. I need to get down there

      Delete
  26. 1. 155 felt really good!

    2. 175 felt super light, its safe to say my front squat is going up!

    3. bar mu felt great

    4. 85,95,105,115,125,135 very happy and know to start a little heavier next time.

    ReplyDelete
  27. 4.) 105-115-125-135-145-155. All unbroken except 155 - had to drop once from top of jerk.

    ReplyDelete
  28. 1. 245

    2. 295

    3. 10/8/2

    4. 135/155/165/165/165/170

    ReplyDelete
  29. 1. 245 - PR for me. I know 90% was RX'd. Couldn't resist to keep going. Failed 250.

    2. 325

    3. Skipped. Basement pull up bar. Not room for it today.

    4. 125, 135, 145, 155, 165, 175

    Starting with Sunday, loved the programming this week. A few PR's. Thanks Ben.

    ReplyDelete
  30. 1. Clean and Jerk 160

    2. Front Squat 175

    3. Bar MU - 10 singles

    4. Big Clean Complex 85-95-105-115-125-130(Dropped 2-3 times in last set at 130)

    ReplyDelete
  31. 1: 215
    2. 290
    3: 10/10
    4: 115-115-135-135-135-135. Unbroken.

    Forearms done!
    :-)

    ReplyDelete
  32. 1. 180
    2. 185
    3. Did 15 (9/6) in 2 sets (started to rip so didn't finish the other 5)
    4. 95/115/125/125/135/145 - never dropped bar at any point during complex

    ReplyDelete
  33. 1.) 215#

    2.) 245#

    3.) 5-5-5-5

    4.)95-105-115-125-135-145######

    ReplyDelete
  34. 1)275
    2)350
    3)13-7
    4)185, 195, 205, 215, 225, 235(dropped after push jerk)
    This complex was killer

    ReplyDelete
  35. Big Clean complex:

    115 - 135 - 145 - 155 - 165 - 185f (failed on rep 9)

    165 was my pr from last time back in october. I crushed it this time and went for a 20lb jump. still happy with it even though i failed.

    ReplyDelete

  36. 1) 95 kg
    2) 120 kg
    3) 4-5-6-5
    5) 50-55-60-65-70-75 kg
    All sets unbroken except last set.

    ReplyDelete