Wednesday, January 16, 2013

Thursday 1.17.13

Derek's thruster.
1.  Back Squat
1-10-1-20-1-30
Work up to a (1) heavy single.  The next set is a (10) ten rep max.  The next set is repeating the (1) heavy single.  Then 20 and so on.  There are no extra sets in between the working sets.  You can rest as needed between sets.
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64 comments:

  1. Cheryl NassoJanuary 16, 2013 at 1:10 PM

    hey guys ! so who's comin to the competition this weekend? excited to meet some of u!

    ReplyDelete
  2. Derek MohamedJanuary 16, 2013 at 1:32 PM

    Oh wow. This wod is serious. I may not sleep tonight

    ReplyDelete
  3. TadpoleJanuary 16, 2013 at 1:40 PM

    The 20 and 30 rep sets should be done unbroken?

    ReplyDelete
    Replies
    1. Taylor DomengeauxJanuary 16, 2013 at 1:42 PM

      Yep!

      Delete
    2. TadpoleJanuary 16, 2013 at 1:55 PM

      What happens if fail the set? Do we re do it?

      Delete
    3. Derek MohamedJanuary 16, 2013 at 6:30 PM

      I think you go for a max effort. My guess is if you're going for 20 and fail on 19 for example you move on. That's the way we've done 20 rm in the past, but I haven't done this format before so I'm not 100%

      Delete
    4. TadpoleJanuary 16, 2013 at 8:43 PM

      Thanks Big D.

      Delete
  4. SheldonJanuary 16, 2013 at 1:51 PM

    Already trying to breakdown what weights to attempt. Anyone else with a 355-365 max high bar squat want to tell me what they are thinking?

    I'm with Derek, might lose sleep over this one. I also might kick my wife out of bed while having squat dreams. Psyched!

    ReplyDelete
    Replies
    1. Derek MohamedJanuary 16, 2013 at 6:32 PM

      Last time I did a 20rm it was about 75% of my 1rm at the time- for what it's worth

      Delete
  5. UnknownJanuary 16, 2013 at 2:42 PM

    I'm planning on doing 365 on the singles, 270 on the 10, 235 on the 20 and 215 on the 30... But I'm known for getting in way to deep! ;-) (1RM at 390 btw)

    ReplyDelete
  6. UnknownJanuary 16, 2013 at 4:40 PM

    Hey Ben if were doing the comp this weekend will do you have any suggestions about rest before should we continue following comp WOD a or should we start tapering off now ?

    ReplyDelete
    Replies
    1. UnknownJanuary 16, 2013 at 6:07 PM

      Definitely Ben, Same question from me...I was planning on taking Thurs and Fri off from Wods and just doing light mobility and playing around with some of the movements...any other recommendations?

      Delete
    2. UnknownJanuary 17, 2013 at 10:42 AM

      This programming is not geared for the competition this weekend. Maybe I should have done taper the programming on this site to gear up for Saturday, but I figured more of you were not competing.

      How you taper depends on if you know the wods or not.

      Here is an example of how to taper for an unknown event on Saturday/Sunday.
      Sunday: Heavy - like a 5x5 back sqaut
      Monday: Moderate volume, high intensity - like 3 heavy power cleans + 2-4 rounds of "Helen"
      Tuesday: OTM work - like moderate weight Front Squats, Jerks and double unders
      Wednesday: Off
      Thrusday: Easy day with a light volume and low load metcon.
      Friday: Move around the gym doing 3-6 reps of a bunch of different movements. Just enough to build a sweat.

      Delete
  7. UnknownJanuary 16, 2013 at 4:44 PM

    Or will it be part of program? Just curious thanks(:

    ReplyDelete
  8. UnknownJanuary 16, 2013 at 6:55 PM

    How do you upload a video up here??

    ReplyDelete
  9. Bubba HagoodJanuary 16, 2013 at 7:28 PM

    Anybody remember when we did the 20 rep BS?

    ReplyDelete
  10. UnknownJanuary 16, 2013 at 10:05 PM

    Did it this morning, was awesome! :-)
    Singles: 365
    10: 275
    20: 225
    30: 195 (BW)

    Walking dead-theme at work for the rest of the day! :-)

    ReplyDelete
  11. TadpoleJanuary 17, 2013 at 2:38 AM

    365-315-365-265-365-205..... Wheelchair please. Lol.

    ReplyDelete
    Replies
    1. SheldonJanuary 17, 2013 at 6:11 AM

      Man, you went beastmode on those big rep sets!

      I often use your numbers as a goal because you are the only one that posts results before 5:15 AM on the east coast and I thought I wasn't THAT far behind you on most of the strength work (excluding the snatch...woof), but today you put me to shame! Hell of a job.

      Delete
    2. TadpoleJanuary 17, 2013 at 12:25 PM

      Thanks bro.

      Delete
  12. TadpoleJanuary 17, 2013 at 2:39 AM

    365-315-365-265-365-205..... Wheelchair please. Lol.

    ReplyDelete
  13. UnknownJanuary 17, 2013 at 2:57 AM

    I will be there, can't wait to finally meet some of y'all!

    ReplyDelete
  14. UnknownJanuary 17, 2013 at 4:56 AM

    M/22/5'6"/155

    1-305 (PR 5#)
    10-265 (PR 20#)
    1-305
    20-225
    1-305 (F)
    30- 165 (could have gone up to 175-180#)

    ReplyDelete
  15. SheldonJanuary 17, 2013 at 5:05 AM

    1 x 355
    10 x 275
    1 x 355
    20 x 225 (same as 20RM from a few weeks ago)
    -then the batphone rang and I had to go take care of baby duty, I really wanted to finish this one too. I was going to try:
    1 x 355
    30 x 185 (bodyweight @ 6'0" tall, for the record)

    I probably could have added 10# to each of the first 4 sets, will note for next time. Also, don't think I ever mentioned it but I'm outside Philly, Mid-Atlantic region

    ReplyDelete
  16. Derek MohamedJanuary 17, 2013 at 6:09 AM

    Got a little over-ambitious on this- lots of fails, but definitely got the desired stimulus
    1x405, 10x350, 1x405, 325x17 (f on 18), 1x405 (this rep was a little high), 19x300 (f on 20)

    Biggest limiting factor was low back. Need to do a better job of keeping my chest up. Also have a sneaking suspicion that I've been relying on a weight belt too much at moderately heavy loads. Need to go back to only using it at 90% or above.

    ReplyDelete
  17. PeachJanuary 17, 2013 at 6:31 AM

    I had to take care of a kid in his late 20s who had a stroke in front of me at my gym last night. i just hope no one on here does hgh, steroids, or anything like that. Some people are lucky enough to not have these kinds of things happen to them but that kid was way to young for that. Also if you're juicing you're definitely not "the fittest on earth". I just hope he's ok he was completely unresponsive when the ambulance took him. I haven't heard anything yet

    ReplyDelete
    Replies
    1. Kyle McDJanuary 17, 2013 at 8:49 AM

      are you saying you know he does hgh and or steroids?

      Delete
    2. PeachJanuary 17, 2013 at 10:39 AM

      Yeah it was from db bench. Ive never seen anything like it

      Delete
  18. JRJanuary 17, 2013 at 6:36 AM

    all the best to you who will be at the competition in New England!!
    and to us in the south at Wodapoolaza in Miami!

    ReplyDelete
  19. UnknownJanuary 17, 2013 at 7:24 AM

    400x3 Heavy
    300x10
    245x20
    200x30

    I'm 17 and I've been doing the programming for a couple of months now. Never seen better results!

    ReplyDelete
  20. Rudy KJanuary 17, 2013 at 7:26 AM

    Still feeling the effects of my cold...out of breath walking up the stairs at my house.

    385-315-385-255-385-205

    The singles felt good, the higher reps just killed me, def can't wait to clear this cold

    ReplyDelete
  21. UnknownJanuary 17, 2013 at 8:08 AM

    1RM 309# across
    10RM 265#
    20RM 225#
    30RM 155#

    ReplyDelete
  22. Kyle McDJanuary 17, 2013 at 8:44 AM

    305/235/295/195/285(should have stuck with 295)/175(b/w)x31

    Holy mother of... O_O

    ReplyDelete
  23. Cheryl NassoJanuary 17, 2013 at 8:44 AM

    Holy Whole Body! Want to look better naked? SQUAT HEAVY! LOL i don't think there is a piece of my body that didn't work through that one!
    1 Rep-225 (too light)
    10 Rep-205
    1 Rep 230 (should have done 235 because after 20 Reps, it wasn;t going to happen)
    20 Rep-195
    1 Rep 225 solid, could have stayed at 230
    30 Rep 180 Holy hell!
    I think the weird thing I felt today that I think its my upper body that limits my squats! I do not wear a weight belt but felt like I was having to worry more about the shoulder and upper back burn along with keeping my chest up more than anything on the big sets. Legs felt solid. Going to have to hit some mobility!! Ouch!

    ReplyDelete
  24. Brandon SylerJanuary 17, 2013 at 10:25 AM

    345 x 1
    285 x 10
    345 x 1
    285 x 20
    345 x 1
    210 x 30
    Holy Cow

    ReplyDelete
  25. Brandon SylerJanuary 17, 2013 at 10:28 AM

    Correction, 245 x 20
    345x1, 285x10, 245x20, 210x30

    ReplyDelete
  26. UnknownJanuary 17, 2013 at 11:37 AM

    Singles: 325
    10 x 275
    20 x 245
    30 x 210

    Newborn giraffe

    ReplyDelete
  27. THJanuary 17, 2013 at 11:44 AM

    410-315-400-275-385-225
    Made all reps, perfect weight selections for me
    God awful workout

    ReplyDelete
  28. PeachJanuary 17, 2013 at 11:47 AM

    315
    255
    315
    215
    315
    185

    brain is fried

    ReplyDelete
  29. UnknownJanuary 17, 2013 at 12:18 PM

    365/280 (10). 365/255(20). 385/225(30)



    ReplyDelete
  30. Gary LaRosaJanuary 17, 2013 at 2:06 PM

    405, 315 385, 255 385, 225

    I used the first one almost like a max effort because I haven't done a 1RM in almost a year. I based the other two off of that.

    ReplyDelete
  31. Jubba SausageJanuary 17, 2013 at 2:52 PM

    M/20/5'11"/165

    Modified today's WOD. Did:

    1 Back Squat every 30 sec. for 30 minutes (60 reps)

    - First 20 reps at 245#
    - Second 20 at 250#
    - Third 20 at 255#

    About 80% of my 1RM. Pretty sure I'll be just as sore as if I did the 1-10-1-20-1-30.

    ReplyDelete
  32. UnknownJanuary 17, 2013 at 3:22 PM

    385x3 every set, 295x10 every set. Tough but powered through. Feelin great.
    M/220/6'2

    ReplyDelete
  33. Bubba HagoodJanuary 17, 2013 at 3:29 PM

    3x10x45 OHS narrow stance - these are slowly getting easier
    10x2 135 PC OTM working speed and position
    WOD 1x315, 7x275(broke mentally), 1x315 (fast), 20x245 (held mentally), 1x315 (fast), 30x0 (called it quits stiff back)

    ReplyDelete
  34. UnknownJanuary 17, 2013 at 3:42 PM

    M/5'9 140# 14yrs old:

    195# 165# 195# 135# 195# 95#

    Felt like I coulda went a little heavier on everything except the heavy 1 rep. I can't complain, need to not underestimate myself and just go for it. Something imma work on. All in all I got better than I was yesterday.

    ReplyDelete
  35. Britt ArbanasJanuary 17, 2013 at 5:14 PM

    1@155/10@135/1@155/20@120/1@155/30@95
    Wow. Legs smoked.

    ReplyDelete
  36. UnknownJanuary 17, 2013 at 6:14 PM

    1-365
    10-315
    1-365
    20-275
    1-365
    30-225

    ReplyDelete
  37. Josh WagnerJanuary 17, 2013 at 7:04 PM


    1-10-1-20-1-30
    355,285,345,250,345,215

    (Was not sure on totals but took into consideration I am a bit beat down from the last 2 wods in a row)

    much needed rest day tomorrow.

    Good luck everyone that is competing this weekend.

    ReplyDelete
  38. UnknownJanuary 17, 2013 at 7:30 PM

    1. 330
    2. 305x 10
    3. 330
    4. 255-20
    5. 330
    6. 205
    M/36/5-4/152

    ReplyDelete
  39. UnknownJanuary 18, 2013 at 3:55 AM

    1 x 275
    10x 235
    1 x 275 Fail
    20 x 215 (10# pr)
    1 x 265 fail / 1 x 245
    30 x 200

    Ouch!

    ReplyDelete
  40. UnknownJanuary 18, 2013 at 8:36 AM

    225-185-225-155-225-135

    ReplyDelete
  41. UnknownJanuary 19, 2013 at 4:00 PM

    Lower back is still tweaked from snatches earlier last week. Attempted this workout but had to stop after set of 10. 365 x 1, 295 x 10

    ReplyDelete
  42. UnknownJanuary 20, 2013 at 3:26 PM

    315#
    265#
    315#
    205#
    315#
    185#
    WOW!

    ReplyDelete

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