Sunday, August 25, 2013

Monday 8.26.13

Michele Letendre 

*****BACK OFF WEEK*****
Don't do extra work this week.  Keep the intensity super high, but lower the volume.

2014 REGIONAL & GAMES ATHLETES
1. Squat Snatch
3x1 across at 90%

2.  Metcon
"Ultimate Warrior"
21-15-9
Thrusters, 135/95
Bar Muscle ups

2014 OPEN ATHLETES
1.    Metcon
"Ultimate Warrior"
21-15-9
Thrusters, 135/95
Bar Muscle ups

2.  Squat Snatch 
3x1 across at 90%

64 comments:

  1. Hey guys, this is my second week of this program.

    When I do not have a complete handle on the skills what do you recommend? For example, Bar Muscle ups?

    Have read the FAQs, but couldnt quite make a decision about how to approach this!

    Thanks!!

    ReplyDelete
    Replies
    1. I have my athletes scale muscle ups to a progression in the rings, or 2 pull ups/2 ring dips for every one muscle up trade off.

      Delete
    2. You could also do a variation of a jumping bar muscle up. Set a height where your standing on a box or on the ground and jump while gripping the bar, pull your chest diving over the bar then press out to a locked front support. The height of the jumping muscle up will depend on your strength as to how high the bar is.

      Delete
    3. You could also do a variation of a jumping bar muscle up. Set a height where your standing on a box or on the ground and jump while gripping the bar, pull your chest diving over the bar then press out to a locked front support. The height of the jumping muscle up will depend on your strength as to how high the bar is.

      Delete
    4. You could also do a variation of a jumping bar muscle up. Set a height where your standing on a box or on the ground and jump while gripping the bar, pull your chest diving over the bar then press out to a locked front support. The height of the jumping muscle up will depend on your strength as to how high the bar is.

      Delete
  2. Reg:

    1. 165, felt good and strong.

    2. 16:20, Not RX, did not compelte last nine MU's. Hand almost tore open on last of the 15's and now has a decent blister right in the middle of the palm. I thought I was doing good at keeping the bar in my fingers and out of my palm, but I guess I wasn't. I was getting sets of 3-5 though, which felt good to do again.

    I don't let my hands tear very often, bummed to have to tape my hand for a week now... I had ribbons on, but it was with black tape, which seems to be more stretchy and gooey.... they failed in first set of 21.

    ReplyDelete
  3. First day here after competing at the crush games this weekend. really excited to do these workouts with yall.
    1. 185
    2. 13:45 rx

    ReplyDelete
  4. Opens:

    13:52 (c2b, 95#)

    Snatch
    3x1/105#

    ReplyDelete
  5. Open Master:
    13:09 75# 2 bmu- then switched to ctb. BMU clicked after wod- will like to try this again rx.

    ReplyDelete
  6. Open
    1) 15:55, had a feeling my hands would rip on mu's and they did on last set. Took too many breaks on first set. Thrusters were a bit of a challenge, but not as bad as I though.
    2) couldn't snatch bc my hands ripped and couldn't hold a barbell.

    Time to heal up for tomorrow

    David / 32/5'10"/175

    ReplyDelete
  7. OPEN:

    1) 10:38 Rx. Grip fatigue was more of a limiting factor than lungs. No failed attempts on MUs.

    2) Did 7 singles with 155#. (75% of 1RM to avoid excessive number of failed attempts)

    ReplyDelete
  8. Open

    1. Ripped hands 7:20 in. Stopped. Thrusters felt good. Mu in sets of 5. Too bad. Really wanted to hit a high score.

    2. Bc oh ripped hands

    ReplyDelete
  9. OPEN:
    1) 23:01, not RX, did 110# Thrusters & Jumping M/u.
    2) 135 across

    ReplyDelete
  10. I've been following the programming now for around 3 weeks and everything is going great! I have a question, has anyone ever had an issue of hitting their knees on a Dirty South bar while doing bar muscle-ups?
    Thanks!

    ReplyDelete
    Replies
    1. Watch the video

      http://www.roguefitness.com/dirty-south-bar.php

      Delete
  11. Damnit!!! Thanks Mike! I've tried before and have always seemed like it was going to be an issue. Looks like ring muscle-ups. Thanks again!

    ReplyDelete
  12. Didn't have access to a bar for muscle-ups, only pull-ups so i decided to do Fran instead!
    5:13- PR'd by 30 seconds!

    Squat Snatch, 3x1 @90%- 165#

    ReplyDelete
  13. Open
    1. 18:05 rx'd
    2. 165# on all sets

    ReplyDelete
  14. Open.
    12:00 no bar mu avail so i did 2 c2b for every 1. Thrusters felt good
    155 easy on the snatches. Should have gone heavier but ran out of time.

    ReplyDelete
  15. 1. 215 Across. 3/3. Felt good, felt fast.

    2. We don't have a bar for bar MU available so I hopped in with a class and did something of a similiar stimulus.

    ReplyDelete
  16. 1) Snatch - Done @ 165
    2) Metcon - 17:50. Did ring MU insteat. Meant to do 15-10-5, but did 15-15-5.

    ReplyDelete
  17. 1. 235# -- missed a few. No excuse. Just didn't have the Glow.
    2. 12:00 RX
    Again, finished too fresh, mind was somewhere else today.

    ReplyDelete
  18. OPEN- 13:30 95#\ jumping bar m.u. Off a box. Snatch 3 @ 90% of 100 First Comp WOD in the books! So pumped!

    ReplyDelete
  19. Hurt my elbow area doing some OHS Saturday and can't put much pressure on the arm when fully extended so going to be doing lower body for a few days.

    Ended up doing back squats! 3 reps at #245 OTM×20

    ReplyDelete
  20. Regionals
    1. Done at 135. Felt solid. Really worked on catching low.
    2. Well the ceiling in my garage does not allow me to do bar MU so I decided to just do Fran: 4:53.
    Still isn't a great time but from where I started 8 months ago(11 min) I don't think that's too bad.

    ReplyDelete
  21. Regionals:

    1. 148 lbs.
    2. 16:53 ring muscle ups

    ReplyDelete
  22. Open:
    1. 15:25 80# banded bar MUs
    2. 1@105..missed 2&3

    ReplyDelete
  23. Taking a second rest day. Exhausted because of lack of sleep last 2 nights and stared back to teaching today atschool. I will do this one tomorrow. I'm also really sore from sat still as well.

    ReplyDelete
  24. 1) 215

    2) 12:22...Bar turned into a greased pole, singles at start of 15s

    ReplyDelete
  25. 1) @ 110..shoulders felt terrible today

    2)15:12 - i knew the bar mus would slow me down a bunch, I did about 10 regular bar muscle-ups, the other 35 I used a low box for jumping mus. The thrusters felt so much lighter today than they did last week for the seven

    ReplyDelete
  26. Open
    1. 14:01 this was rough smoked my tris big time

    2. 210

    ReplyDelete
  27. Open
    1. 14:01 this was rough smoked my tris big time

    2. 210

    ReplyDelete
    Replies
    1. This comment has been removed by the author.

      Delete
  28. Open
    1) 16:49 Probably paced too much as I have never done that many bar muscles up in a WOD. Overcoming a lot of doubts lately!
    2) Worked snatch technique, getting better!

    ReplyDelete
  29. Open
    21-15-9 thrusters 95#
    5-3-1 bar MU in the set of 5 i faild 3

    2) 95#

    ReplyDelete
  30. Regionals
    1) 130 135 140 snatches
    2) 14:12 wod

    ReplyDelete
  31. Open-
    Summer is over.....1st day back to school
    1. 14:14- 21 bar mu's got in my head, breaking too often, 15 & 9's felt mich better stayed w sets of 3/4's
    2 hr break- taught 2 classes at the box
    2. 215#- went 2/3 w little warm up

    ReplyDelete
  32. Open
    1) 18:09 @ 115# - acceptable for now. I've never done bar MU In a WOD and was able to get them all without failing. Now I have to learn how to cycle them. All singles.

    2) @ 160# - failed first 2 attempts, successful final lift.

    ReplyDelete
  33. Open:

    1.) 23:48

    Felt good overall until the tips began and continued

    2.) 160#

    Wasn't going to do this but technique felt real good glad I stuck around...took my time to warm up with lighter weight. Really recommend this to anyone feeling love hate relationship with their snatxh

    ReplyDelete
  34. Open
    1) 17:43 115# Thruster & 12-9-6 on Bar MU. I was happy considering I never did Bar MU in a Wod and did all singles.

    2) 165# Failed first two attempts and hit the third

    ReplyDelete
  35. Open Program
    1) 21:45 Rx - was on a better pace (7:15 rd of 21) but I ripped my hand pretty bad halfway through the 15 M-U's. Oh well, this was the most bar muscle-ups I've done in a WOD by far. Thrusters felt good, M-U's took the time.
    2) Did snatch balance instead b/c of the ripped hand. Did three singles at 185.

    ReplyDelete
  36. 1. 175 across

    2. 14:09 (Sub'd Chest to Bar PUs) 95lb Thrusters kick my ass let alone 135lb.

    Cuz

    ReplyDelete
  37. Open

    1. 21:36. Ring mus, strict with band due to ceiling height. Need to get my playground built, haven't done a real muscle up in a month! Still plenty tough and my shoulders are fried.

    2. 180. Felt pretty good.

    Anyone else feel like you need a week off to recover? Feeling fatigued lately...

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

    ReplyDelete
  39. Open
    1- 16:38 Thrusters felt pretty good.
    2- skipped

    Still recovering from Hood to Coast relay race this weekend. Just have to say a big thank you to Ben! Even though the programming isn't geared toward endurance events the training held held me in good stead over my three legs of the race - a total of 19.87! Thanks Coach for making me faster, stronger, and fitter!

    ReplyDelete
  40. Regionals:
    1) Spent about an hour to an hour and a half on squat and squat technique, thanks J and Scott. Did work up to 185.
    2) I can do ring muscle ups but struggle on the bar so I spent some time working the bar muscle up. Did about 30 jumping mups from different size boxes then did three sets of bar mups. Got 2, 2, 3. I was proud my progress today, even though I didn't do the wod.

    ReplyDelete
  41. 1) 170 followed by a few missed reps and then 165x2
    2) scaled to : 21-15-9 Thruster 135# / C2B PU
    9:00

    ReplyDelete
  42. Open
    1. Scaled 15 12 9 thrusters 30 24 18 pull-ups and ring dips
    19:26 dips wore me out on this
    2 done at 175 no misses good for the mind

    ReplyDelete
  43. 3x1 snatch at 90% 120 no misses
    Wod- with c2b and rx thrusters 9:13.

    ReplyDelete
  44. Open

    1) 24:52 (stopped Bar Mu and went to pull-ups and dips on 9th Bar MU of 15's. Hands exploded like the Big Bang) Bar MU are a big goat and hit 3 UB first set which is a PB for UB Bar MU for me so although I got tears it was worth it (kind of)

    2) 75kg across

    ReplyDelete
  45. Open: 20:08 RX
    Was doing mostly 1 thruster at a time with :05 rest between reps. Was doing 4-7 bar muscle ups at a time. PR'd my max set of BMU at the end with the final 9 and tore my hand on the last rep!

    Skip the snatch with a bad tear

    ReplyDelete
  46. Snatch 3x1 90% 75kg

    Metcon 18:24 rx

    ReplyDelete
  47. Made up on Tuesday.
    Regional
    1. 215# No misses
    2. 13:36

    ReplyDelete
  48. 1) 3x1 snatch @ 155# (snatch was feeling really weak, was still a bit smoked from the crush games over the weekend, was supposed to do 175 but kept failing).

    2) Metcon - 19:28 (thrusters felt good, gymnastics are a weakness of mine and all the bar mu's were brutal and hands tore really bad at 15 into the rd of 21, but threw some gloves on and was able to continue to do sets of three)

    ReplyDelete
  49. Open:
    1. 24:00 with 95# and ring muscle ups.
    2. 115#

    ReplyDelete
  50. Long weekend on my feet MC'ing the Crush Games.. Did very little training, so was motivated to hit it hard, but didn't have it in me. Snatches felt awful.

    1. 3x1 snatch @90%- FAIL @ 185. Couldn't hit it. Hit a bunch @175, but was very discouraged.

    2. Rx 14:57 - Went 15+6 on thrusters, 3x7 for muscle-ups, then 6,5,4 thrusters, and 6, 3, 3, 3 on mups.. ripped pretty bad, so from there I took it too easy. Last round UB thrusters, and 3, 3, 3 muscle-ups, but slow.

    ReplyDelete
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