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Sunday, September 16, 2012

Monday 9.17.12

Ally B.
1.  Back Squats
work up to a 3RM

2.  Front Squats
3x10

3.  Sumo Deads
3x6

4.  200's
10 x 200m Run, OTM - record your fastest and slowest times.
Chris I.
at

41 comments:

  1. Joe KoniecznySeptember 17, 2012 at 3:57 AM

    1. 415x3
    2. 325x6 (realized afterwards that these were sets of 10)
    3. 375
    4. Ran outta time

    ReplyDelete
  2. MattSeptember 17, 2012 at 4:09 AM

    1. 110kg. PR
    2. 70kg 80kg 80kg
    3. 6 @ 110kg
    4. Best was 30 secs. Slight incline and asphalt. Awesome gasser.

    ReplyDelete
  3. UnknownSeptember 17, 2012 at 6:57 AM

    1. BS 180# x 3, 185 x 2- 3rd not deep enough
    2. FS 3 x 10 @ 135# only 8 reps in last set
    3. Sumo Deads 3 x 6: 205#, 220#, 220#
    4. :37- 1:16 lost it.

    ReplyDelete
  4. DBellSeptember 17, 2012 at 7:14 AM

    1. BS: 225#x3, kept light due to back
    2. FS: 3x10, 185# across
    3. Sumo Deads: 3x6: 315# across
    4. :37 - :55

    ReplyDelete
  5. Derek MohamedSeptember 17, 2012 at 9:26 AM

    Bs-405x3pr
    Runs- :32-1:04. Went out too hard and blew upon round 9 and 10
    Skipped Fs
    Sumo deads-315x6,365x6,415x6

    ReplyDelete
  6. Mark LeeSeptember 17, 2012 at 10:18 AM

    1.315x3 That was my 1rm on day 1-I'll take it!

    2.FS-185,185,205

    3.SDL worked up to 365 then joined others for run wod

    4.never came in over :50 not sure what fastest was-a few times we had to deal with several cars in the parking lot-Great stimulus though!

    ReplyDelete
  7. AQSeptember 17, 2012 at 10:52 AM

    Back squat - 205 x 3 PR
    Front squat 115, 115, 105
    Sumo deadlift - 185, 205, 225
    Runs - Fastest :46 and slowest :56

    ReplyDelete
  8. UnknownSeptember 17, 2012 at 11:10 AM

    1. 315x3, *20#PR; used a belt on final 2 sets

    2. 185x10, 205x10, 225x10. Used belt on final set.
    Last week on FS: 205x6, 225x6, 245x6.

    3. 255x6, 275x6, 305x6, 325x6. Started out too light bc I felt pretty smoked after the squats, but I felt like I got stronger each set. Could have gone heavier, but I had already done 4 sets.
    On 8/27, I got 3x12@225,255,275.

    4. Ran inside on treadmill, couldn't run outside at my work. Fastest- :41 & Slowest :61.

    ReplyDelete
  9. Britt ArbanasSeptember 17, 2012 at 11:13 AM

    1. BS 3@144/2@154
    2. FS @ 99x3
    3. 176/198/198
    4. 40s/1:05s

    ReplyDelete
  10. mcgrailSeptember 17, 2012 at 11:14 AM

    Back Squat 315# x3
    Front Squat 185,215,225 each by 10
    Sumo DL 225, 315 365 each by 6

    10 X 200m OTM
    Fastest: :44
    Slowest: :57

    ReplyDelete
  11. UnknownSeptember 17, 2012 at 11:24 AM

    Back Squat 285 x 3
    Front Squat 185 x 10
    SDL 275 x 6
    Subbed Row x 200m OTM 10min hit 1:19 pace lowest, 1:41 highest

    ReplyDelete
  12. QuinnSeptember 17, 2012 at 12:35 PM

    1. 330#
    2. 225# across
    3. 245/255/255
    4. :44/1:00..... treadmill. Box is 2nd floor in town.... still smoked though.

    M/35/180/5'10"

    ReplyDelete
  13. UnknownSeptember 17, 2012 at 12:39 PM

    1. 210# ...didn't try 215 ...220x2(f)
    2. Front Squats 165 across
    3. 235/255/255 overhand grip
    4. :40-:45
    I felt consistent, and pushed hard!

    ReplyDelete
  14. UnknownSeptember 17, 2012 at 1:06 PM

    3RM 215
    Front Squats 145-145-150 (improvement!)
    SDL 235-245-265
    Did them on 1:15 - our 200 may be long but I still could be slow...
    Fastest 1:03
    Slowest 1:12

    ReplyDelete
  15. JuliusSeptember 17, 2012 at 2:41 PM

    1. 265#
    2. 135-175-175
    3. 265-310-310
    4. best: 32s worst: 37s - this was hard.
    (treadmil around 19,19.5 and 20 km/h)

    ReplyDelete
  16. SchreinerSeptember 17, 2012 at 2:51 PM

    1. 335 x3, 350 x2
    2. 185 3 x10
    3. Skipped, no time
    4. Ranged between :35 and :53

    ReplyDelete
  17. ShermanSeptember 17, 2012 at 2:54 PM

    Back squat - 310 x 3 PR
    Front squat 185, 190, 195
    Sumo deadlift - 285, 295, 305
    Runs - Fastest :40 and slowest :59

    ReplyDelete
  18. JennSSeptember 17, 2012 at 3:39 PM

    Back Squat: 155
    Front Squat: 105
    SDL: 155, 175, 185
    4x400 with :90 rest between rounds: 1:47-1:57

    ReplyDelete
  19. AnonymousSeptember 17, 2012 at 3:41 PM

    BS 3RM- 355 (this was my max single before)

    Tried to go to Sumos but my knee felt tweaked as I was just starting to work up to a working weight.

    The game plan was to do sumos then FS but I skipped them and decided to see what I could do on the running.

    200mx10 OTM- 47.97-1:00.15 Legs were smoke before and after

    ReplyDelete
  20. EugeneSeptember 17, 2012 at 4:07 PM

    Back Squat - 245#s (careful with back, which felt great)
    Front Squat - 175, 175, 185 (should have gone 185 across)
    Deadlift - did not do
    200mx10 OTM - 35 to 50 seconds

    ReplyDelete
  21. UnknownSeptember 17, 2012 at 4:36 PM

    Backsquat: 300# x 3 (300# was my 1rm recently, so felt good)

    Front Squat: 185# x 3 (should have tried heavier)

    Sumo Deadlifts: 185x6, 225x6,225x6

    200m OTM: :46 fastest, ~1:20 on the slowest. By the end it looked like I was out for a leisurely jog minus the exhausted look on my face and the heavy breathing! (clearly need to focus on cardio)

    ReplyDelete
  22. CodySeptember 17, 2012 at 5:11 PM

    1. Back Squat 3rm: 235#, stayed light because my back just didn't feel right.
    2. Front Squat: 135/145/155 Could've gone at least 20#s heavier but played it safe because of my back.
    3. Sumo Deads: 225/235/240 Once again I played it safe and listened to my back.

    M/28/5'4"/138#

    ReplyDelete
  23. sarah leeSeptember 17, 2012 at 5:12 PM

    Stayed light on everything. Sore back and right leg gave out on BS.

    Run- fastest 48 slowest 60. Rested minute 7 and then sped up a lot for the next 3.

    ReplyDelete
  24. PeachSeptember 17, 2012 at 5:38 PM

    Back squat- 335
    Front- 185
    Did not do dead lift lower back is fucked hopefully tomorrow it will feel better

    ReplyDelete
  25. PatSSeptember 17, 2012 at 5:40 PM

    Back squat 355x3
    Front squat 235 for 3x10
    SDL 315x6, 325x6, 335x6
    "Sprints" 0:40-0:46 I just could get my legs to move any faster.

    ReplyDelete
  26. Shawn McQueenSeptember 17, 2012 at 5:59 PM

    1. Back squat 3RM

    320 (15# pr)

    2. Front squat 3x10

    205-210-215

    3. Sumo DL 3x6

    275-315-315

    4. 10x200m sprint OTM

    Fastest :45 sec
    Slowest :57 sec

    ReplyDelete
  27. Zak Lord September 17, 2012 at 6:04 PM

    BS 3 rep - 365 Pr
    FS 3x10 - 185-225-235
    Sumos 3x6 - 275-315-335
    Sprints completed but not easy more like jogs half way though with no rest

    ReplyDelete
  28. JonSeptember 17, 2012 at 6:19 PM

    1-
    315
    335x2
    2-
    135
    185
    205
    3-
    135
    225
    275
    4-
    Tweaked left hammy on last set of sd so opted out on 200msprints.

    ReplyDelete
  29. UnknownSeptember 17, 2012 at 6:21 PM

    1) 300x3
    2) 185/205/215
    No time for DL or sprints. Will do tomorrow am.

    ReplyDelete
  30. potsySeptember 17, 2012 at 7:27 PM

    BS - 315x3 (365x2, PR)
    Skipped front squat, collarbone
    10x200m - 41-55s
    Sumo DL - 315x3x6

    ReplyDelete
  31. Scott WarrenSeptember 17, 2012 at 8:13 PM

    1: 345
    2: 185
    3: 225,245,245
    4: 25.1; 29.0

    ReplyDelete
  32. CappySeptember 17, 2012 at 9:19 PM

    1) 275lb x 3 (big pr)

    2) 175lb across

    3) 255-275-305

    4) 200 m rows otm between 1:35 and 1:49 whole time

    ReplyDelete
  33. AnonymousSeptember 18, 2012 at 2:28 AM

    1. 315 - knee got a little tweaky and didn't want to go higher. I think I got 325 at least, maybe 335
    2. 225, 230, 235
    3. 315, 335, 355
    4. First one was 35 secs, all others b/w 40 and 43 secs. Out and back run.

    ReplyDelete
  34. CFBYGerrySeptember 18, 2012 at 12:23 PM

    1) 3RM Back Squat: 385
    2) Front Squat: 225x10x3
    3) Sumo Deads: 275x6x3
    4) 200's: Min=39s, Max=43s

    ReplyDelete
  35. Get Fit!!! with JasonSeptember 19, 2012 at 9:40 AM

    Back squat 355x3-felt scary w no box to hit.
    Front squat 245x10
    Sumo 325x6

    200's all sets
    34-50sec

    JC

    ReplyDelete
  36. Dr.HewittSeptember 19, 2012 at 9:53 AM

    1. HB Back Squat 3 RM- 347#
    2. 3x10: 215/235/235#
    3. Sumo DL 3x6 @ 365 across
    4. 30 power cleans for time @ 215

    ReplyDelete
  37. Amy KbaumSeptember 19, 2012 at 6:55 PM

    3RM 170
    Front Squats 115-115-120
    SDL 185-195-205
    200M
    Fastest 0:38
    Slowest 1:00
    Took break on 7th minute, ran an extra after the 10th to try to make up for the skip :-)

    ReplyDelete
  38. TadpoleSeptember 20, 2012 at 5:13 AM

    BS 355x3 PR
    FS 225/230/230
    SDL 335/345/355
    :36 fastest
    1:20 slowest (recovery run as legs were getting jello)

    ReplyDelete
  39. DominicSeptember 21, 2012 at 2:29 PM

    410x3

    3x10x225

    315, 345, 375

    Fastest 29, slowest 34

    ReplyDelete
  40. AnonymousOctober 22, 2012 at 12:36 PM

    1) BS - 250#
    2) FS - 115#/135#/155# x 10
    3) SDL - 275#
    4) Ran out of time, will hit this on next rest day...

    ReplyDelete
  41. DannyBostwickMarch 21, 2013 at 11:12 AM

    1. 285
    2, 135, 155, 185
    3.The sumos were really bothering my knee for some reason. Did regular deads. Worked up to 335 for 6. Could have gone heavier but the knee thing was causing me some concern.

    ReplyDelete