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
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%
3x1 across at 90%
2. Metcon
"Ultimate Warrior"
21-15-9
Thrusters, 135/95
Bar Muscle ups
"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%
"Ultimate Warrior"
21-15-9
Thrusters, 135/95
Bar Muscle ups
2. Squat Snatch
3x1 across at 90%
Hey guys, this is my second week of this program.
ReplyDeleteWhen 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!!
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.
DeleteYou 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.
DeleteYou 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.
DeleteYou 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.
DeleteReg:
ReplyDelete1. 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.
First day here after competing at the crush games this weekend. really excited to do these workouts with yall.
ReplyDelete1. 185
2. 13:45 rx
Opens:
ReplyDelete13:52 (c2b, 95#)
Snatch
3x1/105#
Open Master:
ReplyDelete13:09 75# 2 bmu- then switched to ctb. BMU clicked after wod- will like to try this again rx.
Open
ReplyDelete1) 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
OPEN:
ReplyDelete1) 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)
OPEN:
ReplyDelete1) 23:01, not RX, did 110# Thrusters & Jumping M/u.
2) 135 across
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?
ReplyDeleteThanks!
Watch the video
Deletehttp://www.roguefitness.com/dirty-south-bar.php
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!
ReplyDeleteYou got it
DeleteDidn't have access to a bar for muscle-ups, only pull-ups so i decided to do Fran instead!
ReplyDelete5:13- PR'd by 30 seconds!
Squat Snatch, 3x1 @90%- 165#
Open
ReplyDelete1. 18:05 rx'd
2. 165# on all sets
Open.
ReplyDelete12:00 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.
1. 215 Across. 3/3. Felt good, felt fast.
ReplyDelete2. We don't have a bar for bar MU available so I hopped in with a class and did something of a similiar stimulus.
1) Snatch - Done @ 165
ReplyDelete2) Metcon - 17:50. Did ring MU insteat. Meant to do 15-10-5, but did 15-15-5.
1. 235# -- missed a few. No excuse. Just didn't have the Glow.
ReplyDelete2. 12:00 RX
Again, finished too fresh, mind was somewhere else today.
OPEN- 13:30 95#\ jumping bar m.u. Off a box. Snatch 3 @ 90% of 100 First Comp WOD in the books! So pumped!
ReplyDeleteHurt 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.
ReplyDeleteEnded up doing back squats! 3 reps at #245 OTM×20
Regionals
ReplyDelete1. 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.
Regionals:
ReplyDelete1. 148 lbs.
2. 16:53 ring muscle ups
Open:
ReplyDelete1. 15:25 80# banded bar MUs
2. 1@105..missed 2&3
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.
ReplyDelete1) 215
ReplyDelete2) 12:22...Bar turned into a greased pole, singles at start of 15s
1) @ 110..shoulders felt terrible today
ReplyDelete2)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
Open
ReplyDelete1. 14:01 this was rough smoked my tris big time
2. 210
Nice work! You got me
DeleteOpen
ReplyDelete1. 14:01 this was rough smoked my tris big time
2. 210
This comment has been removed by the author.
DeleteOpen:
ReplyDelete1)13:40 rx.
2)175 across
Open
ReplyDelete1) 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!
Open
ReplyDelete1) 19:28
2) 215
Open
ReplyDelete21-15-9 thrusters 95#
5-3-1 bar MU in the set of 5 i faild 3
2) 95#
Regionals
ReplyDelete1) 130 135 140 snatches
2) 14:12 wod
Open-
ReplyDeleteSummer 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
Open
ReplyDelete1) 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.
Open:
ReplyDelete1.) 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
Open
ReplyDelete1) 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
Open Program
ReplyDelete1) 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.
1. 175 across
ReplyDelete2. 14:09 (Sub'd Chest to Bar PUs) 95lb Thrusters kick my ass let alone 135lb.
Cuz
Open
ReplyDelete1. 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...
This comment has been removed by the author.
ReplyDeleteOpen
ReplyDelete1- 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!
Regionals:
ReplyDelete1) 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.
Squat snatch...
Delete1) 170 followed by a few missed reps and then 165x2
ReplyDelete2) scaled to : 21-15-9 Thruster 135# / C2B PU
9:00
Open
ReplyDelete1. 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
3x1 snatch at 90% 120 no misses
ReplyDeleteWod- with c2b and rx thrusters 9:13.
Open
ReplyDelete1) 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
Open: 20:08 RX
ReplyDeleteWas 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
Snatch 3x1 90% 75kg
ReplyDeleteMetcon 18:24 rx
Made up on Tuesday.
ReplyDeleteRegional
1. 215# No misses
2. 13:36
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).
ReplyDelete2) 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)
Open:
ReplyDelete1. 24:00 with 95# and ring muscle ups.
2. 115#
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.
ReplyDelete1. 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.