Friday, July 5, 2013

Saturday 7.6.13


2013 GAMES ATHLETES
1.  Run
6 x 200m - rest as needed.

2.  OTM x 12
Odd:  3 Back Squats
Even:  6 Bar Muscle ups

3.  OTM x 12
Odd: 2 Rope Climbs, 15'
Even:  2 Bear Complexes  (PC + FS + OH + BS + OH), climbing

2014 REGIONAL ATHLETES
1. Low Bar Back Squat
4x6

2. Front Squat
3x5

3.  20 Rep Test
Bench Press

4.  "Lipson Test"
400m Prowler Push, bodyweight

5.  Row
2K, at 5K pace

2014 OPEN ATHLETES
1.  "Lipson Test"
400m Prowler Push, bodyweight

2.  AMRAP 3:
Double unders

34 comments:

  1. Is there any issue splitting up the sessions for Regionals? I guess I am wondering if we are going for a specific stimulus or if we just want to get the work down.

    I don't have everything in the same place and I also only have 1 hour (sometimes less) of open gym time to finish the work.

    ReplyDelete
  2. Nevermind, just read the FAQ's. Just wondering if anyone else is having the same problem as me.

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  3. Low Bar Backsquat 225, 275, 315, 365
    Front Squat 225, 245, 265
    Lipson Test- Made it about 50 meters in my parking garage before one of the security guards asked me to stop because I was scraping the floor
    Row- Stayed between a 1:45 and 1:50 pace the whole time, 7:24

    ReplyDelete
  4. 1) low bar back squat 120 kg

    2) front squat 115 kg

    3) bench press 20 reps test 60 kg

    4) prowler 400m 82.5 kg unbroken. time 6:06

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  5. Regionals.

    1) 220/264/286/297. First time doing lbbs

    2) 220/242/253

    3) 154 / 165 (failed after 16).

    4) 12.20. 25m down and back course.

    5) 7.22.

    ReplyDelete
  6. Open

    1) Prowler push: 67 kg - 9 min 36 sek (killed me, need more techniqepractice)

    2) Double unders: 171 in 3 min

    Awesome, short workout.

    ReplyDelete
  7. 16:19 (166lbs)
    Legs could not more for du...79

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  8. 1&2- Did not do...yesterday was Hatch Squats which is pretty similar to this
    Instead-
    Breakthrough! I was able to do HSPU (strict though)
    So I did 10x3 HSPU Strict (felt hard considering I haven't been able to do them in 9 weeks))
    Then 6x4 Strict Pull Ups (+5#) with a 3 sec pause at top
    3. 20 Rep Test
    Bench Press
    This was really hard for me! Ugh not going to bitch I know no excuses, but I haven't done any upper body in 8 weeks! used 95# but only was able to get 17, used a close grip (cant go wide just yet)
    4. "Lipson Test"
    400m Prowler Push, bodyweight
    Holy HORRIBLE!! Under 15 min
    5. Row
    2K, at 5K pace

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  9. 1)335,335,345,360
    2)225,245,260
    3)155
    4)No Prowler...
    5)8:25

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  10. Open
    1. No prowler, used home made sled with barbell plates, cargo straps and old tshirt. Pulled 180lbs (four 45lb plates stacked) on grass. Really tough as it digs in to the ground. Was going to pull 400m, but cut it in half. 11:17.

    2. 156 DUs in 3 min. Wanted closer to 200 reps...

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  11. Whats the best tech for the prowler. Straight arm or bent and in close? By best I mean will activate the stimulus we're aiming for?

    ReplyDelete
    Replies
    1. I'm not sure about the stimulus that is trying to be achieved, I just believe it is suppose to really suck!!!

      Delete
  12. Regionals today:
    1. 315,335,355,385
    2. 315 across
    3. 225
    4. This part was awful. 195lbs 13 mins
    5. Row 2k. 8:00

    ReplyDelete
  13. Open
    1. Lipson Test- 23:20- 225#(5 plates) I pushed a yoke 200 m out and back.......took me a couple extra minutes to figure out how to stack the weights on the yoke......Any idea what Lipson did that in? ROUGH

    2. 239 Du's



    ReplyDelete
    Replies
    1. Originally was a pull. At the pull top times are under 6min. The push is a whole different creature.

      Delete
  14. Open:
    1) 13:35 (1/2 BW)
    2) 202
    Coach, thanks for the great programming but my body hates you!

    ReplyDelete
  15. Regionals
    1)225,275,275,275
    2) 205 across

    Still recovering from pulled hamstring and was feeling out my legs. Will go heavier next time.

    3) 145 - this is a goat of mine and happy to be working on it

    4) 180# - Did sled pulls on one of the busiest streets in San Francisco. Some one asked me if this was Medieval torture.

    5) 8:09 legs were spent.

    I went straight from one exercise to the next with no recovery. Took about 50 minutes from warm up to finish. Any recommendations on pacing as well as squat weights?

    Thanks.

    Damian

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  16. This comment has been removed by a blog administrator.

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  17. Open
    1. 36:?? 135# plus sled weight
    2. 221 double unders

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  18. Ended up meeting up with Mike McKenna - an Olympic lifting coach - and practicing my Oly lifts today. Found out a lot about myself as a lifter and what I need to work on independently and what I need help with. Pretty awesome - but my hips and hamstrings feel like poo...soooooo then I did this...

    1. Prowler - could only use the weight plates that are outside, so used 140 lbs - 13:20ish(forgot to look down at my watch as I collapsed onto the ground ;) )

    2. I also did the 20 rep bench test -- did it with 80 lbs

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  19. My dads coach at his box recommended I begin doing the regional workouts, so I'm doing as he says. Haha
    1.)185,205,225,235
    2.)185 across
    3.) 115. Could've gone more. Maybe 125 or 130
    4.)Don't have access to a prowler in our garage gym lol so I did 6RFT of 3 C+J @135, 8 box jumps 24", and 18 D.U.: 6:15
    5.)Done

    ReplyDelete
  20. Back Squat 295x6/315x6/335x4/335x3
    My form was ugly
    F. Squat 245x5/245x4/245x3
    My legs were just not happy today lol
    Bench 185x17
    Prowler Push {@225lbs} 7:58
    Row 7:something. Avg 1:54/500m

    ReplyDelete
  21. OPEN:

    Tested a 1RM snatch and hit 175# for a 15# PR!! Super stoked right now!!

    1) 165 Bodyweight 210 prowler push 14:12

    2) 172 DU

    Did the prowler push in the driveway. Down and back 12x. Put my Bodyweight on the prowler since it wasn't specified if it was weight + prowler or just total weight.

    ReplyDelete
  22. regionals
    1. 315,335,365,385
    2. 335 across
    3. 225 20rm
    4. 9:23 50m down and back course (220#)
    5. 8:34

    lots of mobility after. hamstrings are like guitar strings today haha

    ReplyDelete
  23. Lipson Test - no prowler - pulled 160# in plastic crate: 4:46

    3 minute DU drill 197 (140 in 2 minutes)

    5Rm front squat: 255

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  24. Open

    1. Lipson Test 180lbs 16:22

    2. 254 double unders

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  25. open
    1. 205 3:50 (50 meter course)
    2. 149

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  26. Rest day - Flew from Vienna Austria to Southern California. Getting married and going to the games!

    ReplyDelete
  27. Open

    1. 21:14 @ 85kg. Low bar sucked!!!
    2. 185 du's

    ReplyDelete