Sunday, February 9, 2014

Tuesday 2.11.14

Becca.

2014 REGIONAL & GAMES ATHLETES
SESSION ONE
1.  Sprints
5 shuttles of: 10 yards and back + 20 yards and back

2.  PULL
5RM Sumo Deadlift

3.  Rowing 
10x250m, :30 rest

SESSION TWO
1.  20 Rep Benchmark
20 Rep Max Bench Press

2.  METCON
15-12-9-12-15
KBS, 70/53
BJ, 24/20 - games standards
TTB


2014 OPEN ATHLETES
1.  METCON
15-12-9-12-15
KBS, 70/53
BJ, 24/20 - games standards
TTB

rest 5 minutes...

Then compete 15 muscle ups in as few sets as possible.


121 comments:

  1. Metcon 9:29 really wanted sub 9. really wish I had a training partner. Didn't have to break ttb until second round of 15.
    4 sets to do 15 m.u.
    Yesterday's back squat 1-3 275# 4-6 315# 7-10 350#

    ReplyDelete
    Replies
    1. It was great meeting you and your family on Saturday. Look forward to getting a chance to workout with you sometime in the future. Take care.

      Delete
    2. Great to chat for sure. We will def get some training in together soon.

      Delete
  2. Coach B - your Saturday Barbell programming still has my body wrecked!

    ReplyDelete
  3. 1) sprints done
    2) sumo DL - 315 (stopped there due to back)
    3) avg row split - 145.2s
    4) bench - PM session
    5) metcon - 8:04

    Atlanta freaks out again about the weather and cancels work, so I get a true PM session today! Planning for a nice meathead session - 20rm bench, 10x1 back squat, and pistols from yesterday. Also some deficit hspus from Saturday.

    ReplyDelete
  4. Regionals.

    Due to lack of time today had to do one session today so did the rows last and everything else in order. Thanks Coach.

    1) done all between 10 and 11 seconds.

    2) 440. Same as 3rm sumo from the other week.

    4) done. 176 (17). Didn't quite get all of them and didn't have time to rest enough to try again.

    5) 9.05. Slowed too much on the way back up. Could have used a partner to go against today for that extra push.

    3) done. Splits were .45/.47/.49/.49/.50/.51/.50/.50/.51/.50/.50.

    ReplyDelete
  5. Did pm session first for access to the rig

    1) 20rm bench - 195 (10# PR)

    2) metcon - 10:53 (still not testing rebounding on my leg yet, so all by were step downs and slow, KBS unbroken and didn't break ttb til last red of 15 went 10/5.

    ReplyDelete
  6. Open:
    1) 18:03, split time for KBS/box jumps/TTB was 9:48.

    ReplyDelete
  7. Muscle up sets: 6-4-3-2, almost had 7 the first set!

    ReplyDelete
  8. After yesterday's session there were some soreness today ;-)
    So I didn't do regionals programming today.

    1: 10 sprints instead of 5

    2: Metcon 10:44 RX. I really suck at box jumps

    3: 15 MU in 3 sets 7-4-4

    ReplyDelete
  9. OPEN
    1. Metcon - 9:40 Rx
    2. 15 Muscle-Ups - 7/3/4/1 (3:15)
    ... failed rep 4 and rep 5 on sets 2/3 ... oh well ... 7 is the most I've ever strung together so there's a victory in that I suppose ...

    ReplyDelete
  10. Combination of opens and regional
    1. Metcon 10:23 RX
    2 Was shooting for 10 mu, I got 7 singe before tearing my hands and I stopped.
    3.Shuttle sprints done
    4 10x250m row fastest :57.6 slowest 1:01.9

    ReplyDelete
  11. Regionals:

    5'8"/180/44

    1. Done. Couldn't accurately time, but they were somewhere between 11 and 13 seconds.
    2. 365 lbs. 1 RM is 405 and 3 RM is 385 so this seems to make sense.
    3. Did bench here instead. I got 17 at 170. Last time I hit 20 at 165. My bench sucks. Always has.
    4. 10:20 Rx. Forearms were still smoked from a competition this past weekend. KBS and TTB did not make that any better. Box jumps really saved me on this one. Time could have been ALOT worse!
    5. Rowing. Didn't time. Tried to keep split time at 1:45 at 25 SPM.

    ReplyDelete
    Replies
    1. For a guy who isn't so tall, you always do well on box jumps. Looking forward to your open scores with those fast legs, and motor.

      Delete
    2. Great job man. Thanks for always encouraging everyone. It's guys like you who are still improving and pouring their guts out well into their 40's that inspire me to get better even more than Froning and the big dogs.

      Delete
    3. Thanks for the nice words guys. Everyone on this blog is so inspiring to me. There is so much sacrifice and determination that is given every single day. It has had a such a profound effect on my life. It makes me a better husband, father, employee, person, and I bet every single one of us can say the same thing.

      Delete
    4. I second that Mike. This blog has become central to my life. Thank you all.

      Delete
    5. I'm with you guys Michael, this is a great community to be a part of! Very inspirational!

      Delete
  12. Regionals:

    1: Done. Didn't time the sprints (did morning session alone)

    2 : 355# (160kg)

    3: Avg split - 1.43

    4: 145# (65kg). Def one of my biggest goats.

    5: 8.14 RX. Felt great today. Smooth is fast

    ReplyDelete
  13. OPEN
    1) 7:55 - Did step ups instead of box jumps to protect the ole knee
    2) 2:06 - 7, 3, 2, 1, 1, 1

    ReplyDelete
  14. Open + Bench Press and Rowing (One Session)
    1) Metcon: 6:49 Rx. Didn't let myself rest at all. Unbroken except last 15 box jumps. Went 9-3-3 on those. Pleased with how I pushed myself.
    2) Muscle ups: 9-5-1.
    3) 20 RM Bench Press: 205 x 19.
    4) Rowing: Fastest was 49.1. Slowest was 54.6

    ReplyDelete
    Replies
    1. Wow. You had a great day Lee! Congrats.

      Delete
    2. Broke last 15 TTB, not box jumps.

      Delete
    3. Great job this weekend Lee!! It was good seeing and competing against yall.

      Delete
  15. Open
    1) 10.45 (5 mins after monday metcon which i did today aswell)

    ReplyDelete
  16. Had some back tightness again after last week, took a couple extended days off with light activity. Felt great and tried to get after this one today, and the tightness returned worse. I was doing almost 40% less weights than usual as well. Not sure what the deal is, but it is extremely frustrating. Only have gotten a handful of training days these last 3 weeks because of it. I have been getting manual therapy and other treatments the whole time. So back to the drawing board, probably rest an extra day and stick to the movements that don't hurt it. Hopefully be back on schedule before the open.

    ReplyDelete
  17. Regionals

    1. 12+ seconds for each sprint

    2. 305#, i'm struggling with my technique with any type of DL, my lever breaks down on initial pull, have to keep my hips lower to keep my back from rounding) (practice, practice practice.

    3. Doing this at work today

    4. 20 rep max, 165# 18 reps, then 2 for the 20, close. This would be 10# PR but just missed it.

    5. 12:28 RX, (all BJ's i step down) cautious of injury

    Ben, just want to say "THANK YOU" for this programming.
    Everyone have a Great day.

    ReplyDelete
    Replies
    1. 3. 54 sec avg for the 10 sets of 250m row.
      It's really humid here at the office. Or maybe it was the rowing..LOL

      Delete
  18. Regionals:

    1: Slowest was 12:62, fastest was 12:13...felt slow, but I like the way these warm me up, and I'm feeling better about my agility even though my times aren't agreeing with that yet.

    2: 355....hate sumo stance, always feels awkward, and can't move weight well. Back doesn't like this after yesterday. Thankful for the work though.

    3: 43/45/45/46/46/46/47/49/49/49.....it was everything I had to keep it below :50. Love to hate this workout!

    rest later.

    ReplyDelete
    Replies
    1. 4: 165....felt better this time though.
      5: 7:54RX....grip gave out on 13 of the last 15 KBS...jumps were fast...grip was an issue on TTB...broke 6+6 on 12, and 8-5-3 last round....pissed about that. Oh well...better next time.

      I screwed myself by doing extra snatch and clean and jerks heavy the last two days. Need to chill on that.

      Delete
    2. I say this /\ then I do this:

      (5min post metcon) MU open work: 10/5...meh

      Delete
  19. Just rowed
    50.7
    50.8
    51.4
    50.5
    51.5
    51.3
    51.5
    51.6
    52.2
    50.4

    ReplyDelete
  20. 1. 5 shuttles of: 10 yards and back + 20 yards and back
    Done... Didn't measure distance or time. Just went for a guesstimate

    2. 5RM Sumo Deadlift
    Worked up to 255#

    3. Rowing
    10x250m, :30 rest
    Done. Fastest :59, slowest 1:02

    4. 20 Rep Max Bench Press @ 85#, should have tried 95#

    5. METCON
    Time: 8:57min, I was feeling super slow and tight from yesterday

    ReplyDelete
  21. Feeling a little beat up

    5rm sumo deadlift : 405
    Subbed AD6(airdyne) in for rowing : did 15 cal rest 30 seconds x 10 - about 14 mins-ish

    Do the rest tonight

    ReplyDelete
    Replies
    1. Bench: 205 x 13 then had to rack before finishing set

      Metcon: 9:48

      Delete
    2. Metcon* used 88# kb just for fun

      Delete
  22. Open

    1. 9:19 - forced to scale due to ailments and equipment limitations. Box jumps = step-ups and 45# KBS. I definitely thought I was going to break 9 min, especially considering the scaling! The last 15 TTB killed me - they took just over 1 minute.

    2. Substituted, 15 C2Bs, which weren't great, but getting a little better. 3-2-2-2-2-2-2-1 Also did more MU progression work...

    ReplyDelete
  23. Been down since Thursday with bad food poisoning. Today was my first day back.. Spent downtime doing lots of mobility which I could feel really helped me today, how we my engine seriously was shot , my digestive system is still not on track. Such bad timing before the open.. Did METCON only

    METCON
    Time - 8:48

    ReplyDelete
  24. Regionals/Masters

    1) worked on my du's instead.
    2) 5 RM sumo DL; 395#.
    3) done. Avg split 1:37.2 @ 28 s/m.
    1) 20 rep bench press; 155#.
    2) Metcon; 6:53 rx. Broke my last set of ttb's.

    ReplyDelete
    Replies
    1. Um, wow, fast time there. You are one strong, fast man!

      Delete
    2. Thanks Michael! I think we're all stronger and faster, after following this programming. Mr. Bergeron knows his stuff.

      Delete
    3. Steeve!!! Looking good!! nice work

      Delete
  25. Regionals

    1.) sprints
    2.)5 RM sumo
    -405 lbs
    -would've got more but been suffering from a hurt knee
    3.) rowing
    - kept under 1:40/500m pace
    4.metcon
    - 7:40 RX
    -all unbrokem but the 15 TTB
    5.) did this all back to back

    ReplyDelete
  26. 6.) bench press
    - did bodyweight bench for 20 reps @190

    ReplyDelete
  27. 355 5rm 365 was my 1rm max a few weeks ago. thanks ben.
    did "nate" with our gym instead today felt it was similar will make up met con saturday.
    nate=18+7

    ReplyDelete
    Replies
    1. That's a sick Nate score man! Nice work!

      Delete
    2. thanks brother! i usually try to keep up with you!

      Delete
  28. Open

    1.) 7:58..KB swings and box jumps unbroken, t2b unbroken till round 4 went 10/2, then 8/4/2/1

    2.) Muscle ups in 2 sets...10/5

    ReplyDelete
  29. Open
    1. 7:59- t2b are getting better, grip was smoked
    2. 6/4/3/2

    ReplyDelete
  30. 1. shuttles done
    2. 5rm sumo: 405#,
    3. rowing: :45,:45,:46,:46,:47,:48,:49,:50,:49,:44
    pm later

    ReplyDelete
    Replies
    1. pm:
      20rm bench: 230#x17 FML
      metcon: 7:48
      did all the toes to bar UB till the last set. pretty pumped for that.

      #AntiNinjaSquad

      Delete
  31. Missed sprints. Busy gym no room
    Sumo 150kg, 155kg x 3
    Row all between 1:46-1:49
    Bench 17 at 70kg. Poor
    Wod 8:50, 20kg bell no 32kg unfortunately.

    ReplyDelete
  32. 1.) Done- No timer
    2.) 5RM: 435#
    3.) Kept all rows below :47
    4.) 215 for 19reps - fought the last one as hard as I could and couldn't quite get it.
    5.) 8:16Rx- Definitely two of my major weaknesses (Box Jumps and TTB). I feel like I'm getting better at them, but frustrated with how I feel after these kind of Metcons.

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

    ReplyDelete
  34. 2014 Regional & Games:

    Session One:
    1. Sprints - :11.16, :10.86, :10.86, :10.82, :10.44

    2. 405#

    3. Rowing - :46, :47, :47, :50, :50, :51, :52, :53, :53, :49

    Session Two:
    PM

    ReplyDelete
    Replies
    1. Session Two:

      4. 20 Rep Bench: 185 x 16

      5. 9:24 Rx. UB on KBS and Box Jumps. TTB UB 15-12-9...Broke 12-15 on way back up.

      Delete
  35. Open 2014
    1. Metcon 7:20 Rx only broke after 8 t2b in the last set of 15.
    5 min brake
    15 MU : 5-2-2-2-2-2 time 2:28

    ReplyDelete
  36. 1. skipped
    2. 385#, really don't like the pressures this puts on knees/hips/back so didn't push it.
    3. sub'd 500m AirDyne
    4. no bench in garage, sub'd 3x20 hrpu
    5. 9:58, goal was better TTB sets after I've been trying some new things during warm-up every day. Didn't sprint the KBs or BJs to help that focus. Happier w TTB performance and was able to maintain sets into 2nd rnd of 15 before finishing with singles.

    Tried to do a few bar and ring MUs after metcon. Lats were gone so I let it be.

    ReplyDelete
  37. 5RM Sumo Deadlift - 500lb (PR)

    Metcon(subbed Ghd situps for TTB due to let issue) - 8:13

    Bench and row later this evening

    ReplyDelete
  38. OPEN

    1) 9:21 rx
    What a mental war was that one. Everything was perfect until the last round. The KB slipped out of my hands and lost all focus. Quads were still sore from yesterday so BJ were rough. No more hip on the TTB so kinda lost my mind and let it go. Oh well..

    MU: 6-2-1-1-1-1-1-1-1

    ReplyDelete
  39. Open
    1) 10:11 Rx - T2B slowed me big time.
    2) 6 sets - 2/3/2/3/3/2

    ReplyDelete
  40. Open
    1)metcon-7:55
    2)mu- 4 sets (5,4,3,3)

    still a little tired from comp this weekend but should be all good by thursday

    ReplyDelete
    Replies
    1. Great job competing this past weekend, even with all the crazy confusion. We need to setup a weekend throw down at one of my boxes or at yalls with all the competition athletes. It would be fun to get together!!

      Delete
    2. Thanks! What a cluster that was.
      I think that's a good idea. Maybe one of the next couple saturday's before the open.

      Delete
  41. Open
    1. 9:52 Rx
    2. Did 5 sets of 2 unbroken.

    ReplyDelete
  42. 1. 8:38 53# KB russian swings
    2. 2-2-1-2-2-1-1-1-1-1-1

    ReplyDelete
  43. Masters 46
    Metcon: 11:25
    15-12-9-12-15
    KBS #70
    Box Jumps 24"
    T2B

    2.) bench press 20 rep max #135 ( next time heavier)

    ReplyDelete
  44. 1. Not enough space inside and cold and windy outside, so we did 5x 5 out and back, 10 out and back.

    2. 385, did this for a 3RM 2 weeks ago. Felt good.

    3. Had to skip today, all 1 session. Will get some air dyne in tonight at home with my wife when she hits it.

    4. 185 for 18. 3rd time trying for 185, got it 17 times last time. When I get this I am going to throw the damn bar through the wall.

    5. 11:10. Way harder than expected. Grip was smookkked.

    ReplyDelete
    Replies
    1. 10x20 Cal/:30 sec rest on the air dyne. That sucked.

      Delete
  45. workout was all my weaknesses so it killed me. 13:14 with 88 KB for 3 rds then went 70
    muscle ups 1/1/1/1/1

    ReplyDelete
  46. 1. 9:56 35#. Didn't break on kbs, probably could have gone heavier.
    2. 2-2-2-2-1-1-2-1-1-1

    ReplyDelete
  47. Open
    1. 10:19. Was trying for under 10 but the ttb got me. My indoor bar is not quite high enough so I cannot get full extension at the bottom.... Hoping that's part of my problem

    2. 4, 3, 3, 3, 2. About 7 minutes. Kip and pull was gone after that metcon.

    ReplyDelete
  48. Shuttle sprints done
    5rm sumo DL - 300 very happy with that
    Row - fastest :51 slowest :59
    20 rep bench - 95 lbs
    Metcon - 7:30

    ReplyDelete
  49. Open/Masters 48

    1) 10:31 used 53# kb.

    2) Strung first 3 mu's which is a PR but then shoulder told me it was time to stop I then did 100 pushups in about 6:06.

    ReplyDelete
  50. Regionals - had a college visit today so had to do this in one session later than usual.
    1. Skipped. Still freezing and icy on the roads.
    2. Sumo deadlifts- 345lbs. These still feel uncomfortable.
    3. Bench 20RM- tried 145lbs. Got 14 reps. Next time!
    4. Metcon- 9:55. Felt good. Could still go faster on t2b. Improving though!
    5. Done. All under a minute.

    ReplyDelete
  51. Open:

    1) 9:45 rxd
    2) 4 sets ( 5,4,3,3)

    ReplyDelete
  52. Regionals:

    1.
    2. 5RM sumo DL: 245#
    3. 10x250 Row: fastest :54; slowest: 1:02
    4. 20RM Bench Press: 115# (14)
    5. Metcon: 7:58

    ReplyDelete
  53. Open
    1. 18:04, not very fast but I'm slowly improving.
    2. Skipped to rest my shoulder

    ReplyDelete
  54. 1. No accurate time did by self
    2. 435 x5 felt heavy do to yesterday I have a feeling
    3. Row- 8x@1:38-1:40, 9-1:30, 10- 1:22
    4. 20 rm bench- 19 @225 ha felt pretty solid for never doing this
    5. Metcon
    used 88lb KB just to spice it up- total time was 8:08

    ReplyDelete
  55. 1. 10.9 best time on sprints
    2. Sumo- 315 (grip was toast)
    3. Row- did not record times
    4.Bench- 145. 10# PR (BW-152)
    5.MetCon: 8:21 (53#)

    ReplyDelete
  56. Open
    1) 7:38. all unbroken except 12 ttb
    2) 7,5,3

    ReplyDelete
  57. 21/168/5'9

    1) done
    2) 405
    3) between :50 and :55
    4) 175# big weakness
    5) 8:46 nothing really wanted to fire and I felt like I was stuck in first gear the whole time

    ReplyDelete
  58. Open
    9:58 RX
    Muscle up 2/2/2/2/1/1/1/1/3 I have a bum shoulder and can't string them like I used to :(

    ReplyDelete
  59. Metcon
    7:15 RX After sundays comp Im still feeling it throughout my body. T2B are usually my bread and butter, but not today. Im gonna blame Lee Peoples for making me do so many 40 unbroken T2B at the competition and Jake Tompkins for making work harder to try and catch his team on WOD 3.

    MU's
    9-5-1 - Missed the 6th rep on my second set due to losing concentration.

    My body hates me, but should be back to normal by tomorrow.

    ReplyDelete
  60. 5'6"/165/Southeast

    Row: :51, :51, :51, :51, :52, :51, :52, :53, :52, :52. Tried to keep a 1:40-1:42 Pace and consistent each round.

    WOD Rx - 8:04, MUs 3-3-3-3-2-1 Grip was smoked, disappointed really wanted sub 8 and 3 sets on the MUs. Metcon is feeling better though from this programming, especially the Box Jumps.

    ReplyDelete
  61. Open with 5 RM sumo deadlift
    1. 5 RM deadlift. 345 kept it a little light to save the back
    2. 7:01
    3. 3 sets of 5

    ReplyDelete
  62. Masters 40
    Only did the 20 RM Benchmark at 195.

    ReplyDelete
  63. Met-con 8:53 need to develop better grip on ttb
    20 rep bench 215x18 (pussied out) grip was shot felt like i was going to drop bar. That's all for today 1 day rest after weekend comp should be back to normal end of the week.

    ReplyDelete
  64. Regionals

    1. Slowly got better, but best was like 11.37

    2. 415x5

    3. All around 50-53 seconds, until the last one, which was 49.3

    Gonna save 4 and 5 until tomorrow instead of resting. Just didn't have time with all the coaching, and still feeling beat up from a Saturday competition. I'm sure I'll be good to go on Thursday though.

    ReplyDelete
    Replies
    1. Finished the work today instead of resting..

      4. 185x19 - hit 165 last time, but was way too light. I've got 185 next time. 1 attempt.

      5. Rx 7:47 - UB KB Swings, failed a few box jumps by popping off too quick, and broke up my LAST set of 15 T2B into 10 & 5. Overall felt good, and definitely feeling like my conditioning is coming back!

      Delete
  65. 8:45 for the Metcon
    15 strict MUs in ~5mins

    Happy to get a met-con in after a few days of in-activity.

    ReplyDelete
  66. Had about an hour at the end of the workday today so I did the Open programming.

    1. METCON- 7:22, this felt magical, everything except ttb on the last two sets (12 and 15) unbroken. Was expecting a falloff but it didn't happen.

    rest 5 minutes...

    this was not as magical it was probably 10 sets. I went ahead and did 20.

    ReplyDelete
  67. Regionals
    1. Done :)
    2. Stopped 185 lb
    3. Pace between 1:48-1:54
    Session 2
    1. 95lb for 17 reps
    2. 9:49 grip limited, last round was rough

    ReplyDelete
  68. open
    1.sumo DL 415*5
    2. metcon 7:20
    3. 7min rest then, 8-3-2-2MU in about 2:30

    ReplyDelete
  69. Open
    1. Metcon - 9:56. Had to break last set of swings and ttb (and ttb in a set before last)
    2. Muscle ups - took me 9:38, 2,2,2,1,2,2,2,2 - 8 sets. Not good.

    ReplyDelete
  70. Session 1 done last night

    1) only did 3, was bothering my leg, so didn't push my luck

    2) 405

    3) Done - fastest was 44.5, slowest was 51.1, averaged 48 - 49 area.

    ReplyDelete
  71. Open
    1. 11:38
    2. 2:38 in sets of 5-3-3-3-1 Went for 4, on the last set and failed, so had to do a set of 1. Not bad for weighing 250#

    ReplyDelete
  72. Open.

    Tweaked something this weekend either working out or playing hockey. Shoulder has felt sore for a while and i knew i should have taken it easy but didn't listen. real close to the open, not too happy.

    15-12-9-12-15
    box jumbs
    ghd situps
    500m row

    19:26

    ReplyDelete
  73. Made this up today... metcon 7:14 (broke last 2 sets of TTB like a grundle tickling wimp)
    skipped muscle ups because of special workout yesterday with 100+ pull-ups

    ReplyDelete
  74. Open
    9:18 - 90# Russian swings, ghdsu to parallel.

    Did 30 ring dips 15-5-6-4

    ReplyDelete
  75. Open Program
    1) 9:56 - broke only TTB. Cardio felt good but TTB still not a strong suit.
    2) Done in 5-5-4-1. Rested 90 seconds or so between sets.

    ReplyDelete
  76. Open
    Metcon: 10:23
    MUs: 3/3/2/2/2/1/1/1

    ReplyDelete
  77. Hi Guys,

    Regionals:

    1.Done
    2.200kg x5
    3.Finally got an Airdyne and have been dying to try it out so subbed rowing for Airdyne 30sec On;30sec Off for 10min. 147Cal in total.
    Session 2:
    1.85kg x20
    2.8:57

    ReplyDelete