Sunday, November 3, 2013

Tuesday 11.5.13

Katie Trosen.

2014 REGIONAL & GAMES ATHLETES
1.  Plyometic/Agility Work
5-10-5 pro agility shuttle - Take 5 attempts to establish a best score.

2.  20 Rep Benchmark
20 Rep Power Clean - All reps TnG.  No pausing at the hang.  Only place you can rest is in the rack position.

3.  Pull
4x8 Romanian Deadlifts

4.  Metcon
AMRAP 15:
9 Deadlifts, 225/155
12 Hand Release Push ups
15 Box Jumps, 24/20"

2014 OPEN ATHLETES
1.  Metcon
AMRAP 15:
9 Deadlifts, 225/155
12 Hand Release Push ups
15 Box Jumps, 24/20"

2.  Skills
Hang Squat Clean, 10 x 2 at 65-75% - be fast under the bar.  

85 comments:

  1. Just curious, for regionals programming, it says "morning session" but there is no evening session to go along with it. Is one going to be posted later?

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  2. Did this work today because we did saturdays yesterday and did not want to front squat again.

    1) 4.80

    2) Went for 185, made 15, at 13 I lost my hook grip and could only get two more, prob would have made it if I didnt lose my hook.

    3) stayed really light at 135 and tried to keep upper back straight

    4) 7 + 15

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  3. Open:

    1. Metcon - 7 + 3
    2. 3 rnds - 155, 2 rnds - 175, 5 rnds - 200

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  4. 1. Fastest 4.69 running my own stopwatch
    2. 165#maybe had 10 more # maybe
    3. 275#
    4. 8 full + 11

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  5. 1. Fastest 4.69 running my own stopwatch
    2. 165#maybe had 10 more # maybe
    3. 275#
    4. 8 full + 11

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  6. Open:
    METCON - 6 + 3, box jumps, box jumps, BOXJUMPS!!!!

    Squat clean - #145 across... was def doable but focused on speed :)

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  7. 2014 REGIONAL & GAMES ATHLETES

    1. Plyometic/Agility Work
    5-10-5 pro agility shuttle - Take 5 attempts to establish a best score.-Done. No way to time it.

    2. 20 Rep Benchmark
    20 Rep Power Clean - All reps TnG. No pausing at the hang. Only place you can rest is in the rack position.-155 for 12 reps. Kinda disappointed. Lost my grip on #12.

    3. Pull
    4x8 Romanian Deadlifts-225x1,245x3

    4. Metcon-8 rds+35 reps. Felt good.
    AMRAP 15:
    9 Deadlifts, 225/155
    12 Hand Release Push ups
    15 Box Jumps, 24/20"

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  8. Open:

    Metcon- 6 rounds plus 9 reps.

    Squat Clean- 175 across

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  9. Regionals.

    1) done. All at high 15s

    2) 154

    3) 154/165/176/187

    4) 9rds + 10 box jumps. (355reps )

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    Replies
    1. Just realized I misread the sprints and did 5-10-15m shuttles and not the 5-10-5 agility work. My bad.

      Delete
  10. Open:
    1. 9rds+10- really wanted 10rds, ub on everything...slow transitions
    2. Worked from 165-235#, hit 245 felt fast but lost on regrip
    3. 10x100m every 30 sec- much needed speed work

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  11. Reg:
    1. Not ready with knee yet.

    2. 20@185! really pumped about this, Devon's score was my goal, and realistically I thought I'd be lucky to get 12 at that weight. I taped my thumbs and went for it, felt terrible for the last 5 reps, grip was gone and couldn't get my thumb back under fingers. I know I would have dropped the 21st rep.

    3. 165, kept it fast and safe

    4. 9 rounds even, thought push-ups were really going to slow me down, but they didn't. Did 5,4's on most of the deads.

    Another great day, not feeling tired or beat down, just feeling fast and strong.

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  12. Open
    1) 9+1 @ 185# - unbroken DL and BJ
    2) 5x @ 135#, 4x @ 155#, 1x @ 165#

    Thanks for coming in early to work out Bus

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  13. OPEN
    1. Metcon - 8 + 21 Rx (Games Standard)
    2. Squat Clean (OTM) - 5x2@165# / 5x2@175#

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  14. First day doing Regional format:

    1) done but no timer

    2) #155 missed 16th rep
    #135 20RM

    3) 225, 235, 245 and 245

    4) 6 rounds +

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  15. 1. Squat cleans 10x2 @ 175#
    2. Metcon: 12 rounds + 3 reps Rx. with step up/down consistent with Open rules, everything unbroken.

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  16. So...saw the site, and the MetCon and decided to try it, but didn't follow precisely today.

    Warmed up with DROM, OHS in sets of five 95-155, FS in sets of three 165-205

    Hang clean (above knee) + Jerk: 215/225/235

    Back Squat: 1x5@ 250, 1x3@280, 1x5@315

    1) 10 + 8DL....ouch.....all unbroken games standard, rested in between movements quickly but sufficiently.

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  17. 1) did ladder drill
    2) work on PC tech. Back from an injury
    3) 225
    4) 10+2reps

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  18. Open:
    1) 8 rounds + 10
    2) 3 @ 175, 3 @ 185, 1 @ 205 (speed was not there), 3 @ 195

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  19. Open
    1) 10 + 9
    2) 245 across (felt awful after that MetCon...holy crap)

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  20. Following for a few months but this will be my first post....! I'm liking seeing more females on here so figure it's time for me to contribute.
    Regionals
    1.) Done but no way to time accurately...Tried looking at the clock on way past I think just over 5 each one.
    2.) 20 Rep TNG Power Cleans: 115#. Did 103# last time in my first week of following the programming so upped it and was able to get all 20.
    3.) 4x8: 145, 165, 175, 175
    4.) 8+12 . Was able to get through pushups better than expected as not my strong suit...

    Loving every minute of the programming! Quite a lot still a bit out of my skill set but have seen some massive gains and will continue to push through. Looking forward to the day I can Rx ALL the work.

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  21. Regionals
    Today was pretty much a bust overall
    1. Clock wasn't available so I just did 5 attempts at max effort.

    2. 170. Got all 20. Should have gone heavier because I had more in the tank.

    3. Didn't do because my back has been flared up since Friday.

    4. Had to stop at minute 5 because my back tightened up so much.Friday and Saturday did a number on me.

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    Replies
    1. *Stopped half way through the push ups on round 4

      Delete
  22. Open:

    1.) 7 + 18

    2.) 5rds @ 175 (Ran out of time)

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  23. Today I begin to see this program is very good
    I will try to do everything that is here, but there are things that are hard to find here in Peru, I hope to do my best

    Regionals

    1. 5.2s

    2. 135# for 20 reps (left shoulder hurts)

    3. 185# - 205# - 225# - 225#

    4. 9 rounds + 1 DL

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  24. Open/Masters 43

    Metcon: 9 Rds plus 9 DL, 1 push-up
    Squat Cleans: 10 x 2 at 155, trying to work on speed, getting better at getting into squat under the bar
    Front Squat: don't know why I missed this yesterday, so added it today: 10 x 2 at 225

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  25. 1. done didnt time it, just went FAST..
    2. 20rm: 225#
    3. rdl's with 315#
    4. metcon: 9 rounds +1 deadlift. felt pretty good about that.

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    Replies
    1. My goodness! 20rm Dex, That's no joke.

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    2. Damn dude. Nice work. Can't hang with that.

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    3. Preciate it fellas. Cleans are my favorite haha

      Delete
  26. OPEN:

    1) Metcon: 10 rounds + 3 reps Rx. Everything unbroken. Paused for a few seconds before deadlifts several times.

    2) 10 x 2 Hang Squat Cleans: 225# across. Missed the first rep. Started too soon after the metcon I think.

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  27. Open:
    1. Metcon - 6, plus 13 (honestly, I could have done 7 rounds, plus 13 but I'm not sure, so I'm playing it safe) Used 185#
    2. Squat Cleans: 10 x 2 @115#

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  28. Took a few days away from the program to prepare/recover for a local comp this weekend.

    1) Couldn't get these in.
    2) 135, probably had 145
    3) 165-185-205-225
    4) 8 rds + 9 + 12 + 1

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  29. Open/Masters 47

    1 box jump short of 8 rounds. Used 155 on dl and box jumps were games standard.

    Only had time for metcon.

    I'm off until next week because of annual golf trip to Arizona. Let the "rest" begin.

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  30. Open
    1) 9 rnds + 3 reps
    2) 185# across

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  31. Open
    9+1 hand release push ups and game standard box jumps
    125 across for cleans

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  32. Replies
    1. Yeah, Barbara! You are such a welcomed addition to the comp wod! Great job today!

      Delete
  33. Open

    1. 7 rounds +6 hrpu (box jumps need work)
    2. 225 10x2

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  34. Regionals:

    5'8"/180 lbs./43

    1. Done; did not time. Do these to keep as agile as possible.
    2. 18 reps @ 155 lbs. Went without hook grip and lost my grip on rep 19.
    3. 185, 205, 225, 245. Practiced hook grip on last two sets. Ouch!
    4. 8 rounds + 8 deads. Felt like I really moved through this pretty well. Some of the scores being put up are extremely impressive. Nice work ladies and gentlemen.

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  35. 1. Done. No way to time it.

    2. 155 * done after metcon (way too light, first time doing it)
    3. 135,155,175,195
    4. 6 full rounds, done as 10 min AMRAP, subbed 30" box-overs

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  36. 1. not timed
    2. 20 @ 185#, taping of thumbs was huge in maintaining grip
    3. 185#, 205#, 225#, 225#
    4. 8rnds + 8 reps

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  37. Open

    1. 7 rds + 3. Low back right side was cramping up, limited speed on deads. High rep light/moderate deads are a definite weakness.

    2. 185 x 3, 195 x 3, 205 x 4

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  38. Open:
    Metcon - 8 rounds plus 9 deadlifts

    Hang cleans @ 135lbs

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  39. Open Program
    1) 8 rds + 3 - absolutely no energy today. Doing the long burpee/pull-up workout Sunday is catching up to me. Happy to grind through it but not psyched about my score.
    2) 165x3, 170x7 - too spent to go above 65%. Need a rest day.

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  40. Masters Open
    1. 8+7 Rx
    2. Childcare issues, had to leave :(

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  41. 1. 4.70
    2. 205. Def had more so rested about 15min. And tried 225. Got 18.
    3. 315
    4. 13rds + 9

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    Replies
    1. havent seen you on here in a while bro! maybe i have missed it! Posting some awesome scores this week!

      Delete
    2. Thanks girl! I havent been. Been doing my own thing since regionals. Decided to get back on here. How are you doing since your injury?

      Delete
  42. Open
    1. Metcon 5 rounds Rx.
    2. Done, but I need to be faster under the bar.

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  43. 2.) 20RM PCln - 120#
    1.) 5.2s
    3.) RDL 4x8 - 125#, 155#, 175#, 175#
    4.) 8 rds + 18 reps Rx

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  44. Open
    1. 9+4 scaled to 135#
    2. 80# across

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  45. 1. Done
    2. 185. Missed on rep 20 lost hook left hand, still happy.
    3. 225 across
    4. 7+27 Rx

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  46. Open
    1) 7+12
    2) 195x3 205x3 215x2 225x2

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  47. Metcon
    10 + 3 Dead lifts RX. Happy with this being Box Jumps are not a very good movement for me. I'm short and I have no jumping abilities. Double whammy!!

    Cleans
    185#

    Also worked on snatch and clean/jerk percentages for my only program. Hit all percentages.

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  48. Wod: 7 or 8 rounds plus 6 deadlifts
    (Lost count)
    20 rep clean @ 185

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  49. Open
    1. 6 rds RX
    2. 95# OTM Felt good.

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  50. Open

    1) 9+17...i think 10 could have happened...need to push harder next time, to much rest before deadlifts

    2) 3x175, 3x185, 3x195, 1x205

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  51. Regionals
    1. Plyometic/Agility Work
    Done (did not time)

    2. 20 Rep Power Clean @ 105# (maybe could have gone heavier, took some rest in the front rack)

    3. 4x8 Romanian Deadlifts @ 195# (across)


    4. Metcon
    9 rounds + 9 HRPU

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  52. Regionals
    1. Plyometic/Agility Work - Done - 4.5 fastest 5.2 slowest

    2. 20 Rep Power Clean - 105# - prob could've gone heavier but didn't want to take a 2nd attempt

    3. 4x8 Romanian Deadlifts - 135, 165, 165, 185

    4. Metcon - 9 rounds + 16

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  53. 1.6+21 rx should of scaled but wanted to see how I was doing progress wise. I need lungs!

    2. worked up to 220 started at 135

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  54. Open

    1. 7 rounds + 2 deadlifts. during the 2011 open i got the same score with 155lb deadlifts. nice progress, especially considering i did this one on no sleep and no breakfast.

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  55. 2) 20 RM PC 150#

    4) Metcon- 7 rounds had to stop around 13 min mark due to low back tightness.
    Haven't in awhile because of this, anyone have any mobility WODS they recommend for this or any other advice

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  56. 1. Working with Wendler's 5-3-1 to improve my lifts. Today was bench.

    2. Met Con: 9 rounds plus 2 deadlifts. I really like this workout!!

    3. Hang Squat Clean - worked at 120

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  57. Open
    1-8 (or 9, I missed counted) + 30 reps
    2- 155

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  58. Met-Con(RX-d)- got 7Round + 9 D/L+ 2 push-ups.

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  59. OPEN

    1) 10 rounds + 3 reps

    2) Done @ 200#

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  60. OPEN

    1) 6 + 8 - box jumps were very slow today
    2) 85kg

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  61. Hello guys! for 20 rep benchmark wod what percentage of 1RM should I use?

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  62. Hello guys! for 20 rep benchmark wod what percentage of 1RM should I use?

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  63. M/29/5'6"/165 - Regionals
    1. Shuttle 4.5
    2. 20 Rep 165 (should have went a little heavier)
    3. RDL 285
    4. WOD - 9 rds at the buzzer

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  64. 1. Missed agility work
    2. 20RM PC @ 95kg
    3. 140,150,160,170kg
    4. Back seized up stopped at 7min mark - spewing!

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  65. agility 5 sec
    20rm @ 100kg
    across@140kg
    metcon 11rounds 3 deads

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