Drove all day. I’ve got no cool exercising video or pics. No stories. In fact, I’m actually asleep right now because BP wants me to train with him at 6am.
Anyhoo…
Here’s the only new video I have. It’s my beautiful 5 year old daughter playing drums. If this is not cute to you, you should run yourself over with your own car (no idea, you can figure out a way).
120103:
Strength
1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between each set.
2a) Close Grip Bench Press (14”): 2×8 @ heaviest possible, 2X6 @ heaviest possible – rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 60 sec.
Skill/Strength
1a) 4X10 Weighted UB Strict Supinated Pullups – heaviest possible, rest 10 sec.
Notes: Supinated is how rich people say “underhanded” or “chin-ups”.
1b) 4XME UB Kipping HSPU (regionals standard) – rest 2 minutes.
1c) 4X15 Reverse Hyper – medium/heavy, rest 60 sec.
Been following the program for about a month now, and I have to say I really love it. What can I substitute the reverse hyper’s with?
My guess. Good mornings.
Insanely cute kid!
5 mile yesterday and running is a cowardly act
Strength:
1. Low bar back squat – 150#; 165#; 175#; 190#; 200#
2a. Close grip bench – 105#; 100#; 100#; 100#
2b. Front squat – 125#; 150#; 160#; 160#
Skill/Strength:
1a. no added weight…strict supinated pull-ups
1b. HSPU (regionals standards): had a hard time staying on the wall 10, 6, 6, 8
1c. Reverse Hyper: 135# for all sets
M/F/S – 2/3/7 (great mood, little fatigue, but elbows and biceps are a-hurtin’)
Well unfortunately Rudy did not make it to the 6 am training session….sad 🙁
1: Low Bar-250#, 280#, 320#, 340#
2a: Close Grip-210×8, 230×8, 250x 6, 260×4 (felt strain in left trap-stopped)
2b:Front Squat-210, 230, 250, 250
Skill/Strength:
1a: used 25# kb
1b: 17,.17,17, 12**did strict instead of kipping due to shoulder/neck strain
1c: Reverse hyper did 30x reps each set on my special ghd machine
oh yeah…on the first 3x of back squats I felt a little frisky and used 40# of chain on top of the weight mentioned above.
That’s not what I do when I’m feelin’ frisky, but to each their own!
LB Back Squat – 200, 225, 240, 255, 275
Subbed Floor Press (No bench available) – 145, 165, 185, 200
Front Squat – 170, 200, 215 x 2
Weighted Chin Up – 4 x 10 wearing 45 lb vest
Kipping HSPU – first 2 sets used as practice as I rarely do them kipping. did 2 sets of 5 first 2 times through. Next 2 sets: 13, 10
No Reverse Hyper so had to Sub Barbell Good Mornings 4 x 15
1. 185, 205, 220, 235, 250
2a. 165, 175, 185, 195
2b. 155, 175, 195, 195
Skill
1a. 25, 30, 35, 40
1b. 11, 10, 8, 9
1c. 75 for all
2 missed days in the last week due to travel. Well rested, so I’ll screw it up by doing yesterday’s metcon this afternoon.
1c. above was good mornings.
Yesterday’s conditioning-8:25
1. 130/140/150/160/175
2a. 105 x 4
2b. 120/140/150/150
Skill/strength:
1. No weight just strict UB
2. Sub ring dips for hspu 4×10 UB
3. We don’t have a reverse hyper so i tried to put a dumbbell between my ankles and donut on the ghd machine
5/5/3
1. 225, 245, 265, 285, 305
2a. 185, 195, 215, 235
2b. 185, 210, 225, 225
Skills:
1a. 44, 44, 53, 53
1b. 17, 14, 11, 11
1c. 95# Good Mornings for all.
MFS: 2/2/3
Results for yesterday’s program:
Strength:
snatch = 135, 145, 155, 165
clean = 205, 225, 235, 245
clean pull = 335
Met-con (This is the video: http://bit.ly/yfVNyF):
9:14
Can’t lie. Really disappointed in this performance. I predicted sub 8 for myself. My counterparts predicted the similar times for themselves. Should have kept going unbroken on the cleans. Breaking them up didn’t really serve me at all. But fatigued on the pull-ups between the third and fourth rounds precipitously. My buddies (both past Games/Regionals qualifiers) want to do this one again when we’re all fresh. Big pullup wod the day before and cleans on the minute for 10 minutes in a wod just prior.
Midline:
40
These were relatively easy.
1) 265, 285, 305, 330, 355 (based off 435#. Bounced out of the bottom… we’re supposed to do that w/ low bar too, right?)
2a) 205 x 8, 235 x 5+2+1 (f@6, so did 3 more after a short rest), 225 x 6, 225 x 6
2b) 235, 275, 295. 295 (based off 385#)
Skills:
1a) 66# vest x 5 (WAY ambitious, so dropped to 40# KB/chain for the other 5), 40# for the rest (f@10 on the last rd)
1b) 21 (slipped @ 17 and popped up for the rest), 20, 16, 14
1c) Sub’d good mornings –> 185 (too heavy), 165, 165, 165
M/F/S – 1/2/3
Stretched for like 30 minutes after… really starting to help
1) Back squat- 225, 245, 255, 275, 300 – legs felt awesome, totally rested
2a) CCBP- 185, 185, 195, 195 – first time doing this in a while, felt really weak
2b) Front squat- 190, 225, 225, 235 – felt great but legs started to fatigue on rds 3-4
Skills- only had time for 3 rds,- next class started
1a) 25#, 25#, body weight
1b) 11,11,10- triceps fried from close grip
1. 130, 140, 155, 165, 175 (at 90% of LBBS 1RM)
2a. 105 (failed on rep 7), 95, 100, 100
2b. 115, 135, 145 (at 90% of FS 1RM)
1a) not weighted or UB
1b) 5,4,6,5 – i have a hard time staying against the wall when i kip.
1c) 20#, 40#, 30#, 30#
M/F/S: 9/2/3
The shoulder that I dislocated was causing me some issues today during the bench and HSPUs.
The affiliate I’m training at in FLA was running Helen today and I noticed that I ran their loop wrong for yesterday’s WOD. Roughly an extra 25-30m on each run. Don’t think I would have gotten Jake’s time but much closer !
Yesterday’s programming.
1) snatch hi pulls + hi hang snatch
155 (failed second snatch)
155
165
175
2) clean hi pulls + hi hang clean
185
205
215
225 (failed second clean but did another set right away, just caught it forward…)
3) flat footed clean pulls
315 x 3
325 x 3
325 x 3
Felt super heavy on my back. Not quite as stable as it was before the injury.
Conditioning.
PC / burpee / pullups
6:11 (gotcha Kev!) 😉
This is my kind of WOD. BW + moderately heavy short power movements. I had my eye on his 6:16 from yesterday.
Midline
36 strict t2b.
Done on the edge of a piece of wood in the backyard of the house we are staying at. Pretty uncomfortable on the hands. Not good at these at all. Was not straight legged through them. Not any momentum, but still a a little flick with the legs.
MFS
3/3/4
Stiff and sore through the low back.
1) 260, 280, 300, 325, 345
2a) 2×8@ 185, 205, 2×6@ 225, 225
2b) 190, 200, 235, 235. I’ve got to retest my 1RM for this, felt too easy.
1a) 32, 26, 26(fail at 7 reps), 21
1b) 23, 15, 11, 14 (fell off the wall on set 3)
1c) Had to tie a KB to my feet and lay over a 4′ wall, got it done, but wish I had a RH machine haha
3/5/4
Wod 12-30
HBBS- 10@ 220,8@240,6@255,4@275
4×3 Shoulder press 155 across.
FS- 5@175,5@190,2×5@205.
Cond. No prowler, pushed a #45 KB and #35 plate on top of carpet… Horrible.
Practices HSWK. down and back the BB court, broken many times, vert jump is touching the rim. on the hoop.
WOD 12-31
1) 3 attempts Snatch, 175,185, 195(F)
2) 3 attempts C&J 225,235, 245 (F Jerk)
Cond. Run,MU’s,DB press. 11:22 Terrible.. I was pleased with the MU’s.
WOD 1-02 Done 1-03
1) 4×2 HSSP, SQSN1. 135,145,155,155.
2) 4×2 HCHP+HSQCL1- 185,205,225,225.
3) 4×3 FFCLP @ 295 across.
COND.
10:12. NYE coming out of me, smelled something fierce. 100 proof minimum. Really felt like shit, thought I would be sub 9. min.
1.165, 180, 195, 210, 225
2a.115, 135, 145, 145
2b.165, 190, 205, 205
1.a. pullups unweighted-broken into 5’s
b. 5, 6 , 5, 5
c. 20 lbs -1st time on the reverse hyper
Strength
1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2 min between each set.
1 = 10 @ 105kg, 8 @ 115kg, 6 @ 122.5kg, 6 @ 130kg, 6 @ 140kg
2a) Close Grip Bench Press (14”): 2×8 @ heaviest possible, 2X6 @ heaviest possible – rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 60 sec.
2a = 8 @ 80kg, 8 @ 85kg, 6 @ 90kg, 6 @ 95kg
2b = 5 @ 80kg, 5 @ 100kg, 2 x 5 @ 107.5kg
Skill/Strength
1a) 4X10 Weighted UB Strict Supinated Pullups – heaviest possible, rest 10 sec.
1b) 4XME UB Kipping HSPU (regionals standard) – rest 2 minutes.
1c) 4X15 Reverse Hyper – medium/heavy, rest 60 sec.
1a = 4 x 10 @ 10kg vest – goodbye rhomboids
1b = 4, 6, 5, 5 off 15kg plates with head to abmat, first time getting the hang of kipping them
1c = no reverse hyper, so 4 x 25 feet prowler pull through with 30kg added
1) 230,250,270,290,310
2a)205×2,215,220
2b)200,235,250×2
pullups:2 sets w/20lb, 2 sets no weight
hspu: 14,11,11,7-worked with T on technique. Im not consistent. Going to be part of my warm up everyday here on out. Have to get better
Reverse hyper: 130lbs of weight on
1. 115 x 10, 125 x 8, 135 x 6, 145 x 6, 155 x 6
2a. 95 x 8, 100 x 8, 115 x 6 x 2
2b. 100, 120, 125
Jeez I have a long way to go.
1a. 0 Weighted. Just wanted to do well and go unbroken on all sets. Last set ended up being broken 5-4-1
1b. 3-1-4-1 These were super janky and ugly. I don’t like being upside down. Need to slay that goat big time.
1c. Good Mornings with 95lbs.
2/6/3 Did 4 hours of mountain biking and 2 hours of karate yesterday. Feeling pretty burnt out.
This is my first time posting and I am super stoked to be starting the program. Have been following it but nursing a back injury. Feeling good so thanks for the great program!
BS 135#, 145, 160, 170, 180
CG bench 95
FS 125#, 135, 145×2
Supinated pull ups. 2 sets no weight unbroken then used a band
HSPU 14,8,9,6
Reverse hyper (my fav) 115#
1. 140, 150, 160, 175, 185
2a. 100, 105, 110, 110
2b. 120, 140, 150, 150
skill
1a. (unweighted) first set UB, then rest broken
1b. 9, 6,10, 7
1c. 25# Hyper Ext. on GDH
2/4/2 felt pretty good today
BS 230, 245, 265, 285, 305
Bench (CG) 185, 185, 205, 205
FS 165, 195, 205
Pull ups (UG) 22lbs weight vest, body weight, last 2 sets moved to a band
HSPU 15, 14, 9 ,10
Reverse Hyper 160#
BS based off a 355 1rm felt good on all sets
2a close grip bench 165, 175, 185, 195 I should have started at 185
2b FS based off a 265 1rm felt good on all sets . I need to see what my new 1rm on my FS is
GREAT DAY OVERALL!!
Yesterdays —
1) 4×2 Snatch Complex — 135, 140, 145, 150 — Felt good, good pop under the bar
2) 4×2 Clean Complex — 185 x 4 x 2 —
3) 4 x 3 — Flat-Footed Clean DL – 315 x 4
Conditioning:
9.25 (rx)
Strict T2B:
Did about 10, hands were cut up from the WoD so I did 140 Hollow Rocks
1) BS: 225×10,235×8, 250×6,265×6,285×6
2a) BP: 165×8,175×8, 195×6,205×6
2b) FS: 175×5, 205×5, 225 2×5
3a)PU: NW, 5lbsx3
3b)HSPU: 12, 11,7, 5 fell off the wall last 2 sets
3c) Hyper: 140lbsx4
Strength
1) 185, 200, 215, 230, 245
2a) 155, 185, 195, 195
2b) 155, 185, 195, 195
Skill/strength
1a) bodyweight x 4 all UB
1b) 8, 5, 6, 6
1c) BW, 10lbs, 10lbs, 10lbs (all on a GHD machine, so had to hold weight with feet)
2/4/3
Back Squat 210, 225, 245, 265, 280 felt good
Front Squat 185, 21, 225, 225
Ring Rows with Elevated Feet – 10 x 4 (subbed for BP shoulder achy)
3 Rounds
15 Wall Ball
12 Burpees
9 Pullups
6:27
1) 235, 250, 270, 290, 315
2a) 165, 185, 195, 205
2b) 185, 210, 235, 235
a) 24 kg for all
b) 12, 12, 12, 14 started getting the hang of it on the last set
c) 140 for all sets
Strength
1) 150 165 175 190 200
2a) 115 125 130 135
2b) 135 160 170 – feeling sooo much stronger and without that nasty hinge forward. Ode to the reverse hyper!
Skillz
1a) 10#x2, 3rd 10# for 7+3, 4th 5# for 8+2
1b) 21 18 16(17F) 16(17F) – got to #9 or 10 on each round rapid fire, then started breaking down with short pauses in the headstand.
1c) 130
MFS: 1/2/3 – quads and biceps a little sore, but the squats still felt great anyways!
1.) First time ever doing a Low bar back squat. I have always done back squats with the bar high up. With that being said I felt a shitload more powerful. 215, 235, 255, 270, 290(Last set felt great)
2a.) 175, 185, 195, 200
2b.) 175, 200, 215, 215
a.) 20 (UB), 15, 10, BW rest were broken up
b.) I have this quirky thing going on with my shoudler. Did Pike Push ups x 10 each set
c.) No Reverse Hyper, so tried strapping DB’s onto some ankle weights. awkward but….20, 25, 27, 30
1) 170, 185,200, 230
2a) 115, 135, 155, 175 (never done these before)
2b) 150, 170, 185
skill
a. 20, 40, 45, 45
b. 8, 10,11,6 fell off the wall each time not muscle failure
c. good mornings @ 75
Squat: 245×10, 265×8, 285×6, 305×6, 325×6
CGB: 185,185,205,210
Front Squat: 190,220,235
pull ups: SCBA at the firehouse approx 35#
hspu: 26/20/17/15
nO HYPER DID GOOD MORNINGS WITH 95#
1. 180, 190, 225, 240
2a. 135
2b. 160, 185, 195
PU: 45lb: 8,6,6,6
HSPU: 6,6,6,6 – Shoulders are still playing catch up with this programming.
Used 95# Good morning
Traps were on fire today from the pulls yesterday.
2/4/4 – Shoulders are sore and fatigued. I’m also historically weak through my shoulders.
1) 140, 150, 160, 175, 185
I screwed this up and only rested 60 sec. But it still felt light. Need new PR. Will raise base weight next time.
2a) 135, 155, 175, 195 Should have started heavier but had never done ‘close grip’.
2b) 135, 155, 165, 175
1a) 35, 26, 15, 15 All UB but a little kip at end of rounds 1 and 2
1b) 12 (came off wall but had a couple more in me), 12, 9, 10
1c) no hyper. subbed 4X15 good mornings at light/medium weight 95X4
2/2/2
First time posting
1. Low bar, 225, 265, 285, 300
2a. 185, 205, 225, 235
2b. 195, 225, 235, 235
A. 20lb, 45lb, 55lb, 55lb,
B. HSPU, I suck at these, 10-10-10-10 Need to work on consistency
C. Did a variation off the GHD with no weight.
3/3/4
1) Squat
285×10, 310×8, 335×6, 355×6, 380×6
Belted up for the last set and I think it was easier than the one before. Wondering if I should abandon the belt?
2a) Close Grip Bench Press
245x8x2, 245x6x2
Butt started lifting up when I went much heavier. Slow but no fails. Usually pretty strong at pressing movements. Don’t know what was up today.
2b) Front Squat
225×5, 265×5, 285x5x2
Easy. All sets done in under 9 seconds. Wondering if I should go heavier?
Ran out of time. Have to finish the rest of the workout tonight after work.
1. 150-165-175-185-200
2. a Ring push ups 12 reps (no bench)
b 135-150-155 x2
3. a no weight 2 rds….Im wrecked
b 5-5 very bad tonight
c 95# Barbell good morning
First time training at 830pm….m/f/s 6/8/6
1) 215, 230, 250, 265, 285 – These are starting to get a little more comfortable
2a) 200, 210, 230, 230(4) felt good on these, well at least until the last set
2b) 190, 220, 235×2 – starting to feel stronger on these
Skills
1a) 15(UB), 15(8,2), BW(8,2), BW(5,2,2,1) – Biceps were BLOWN UP!
2b) 10, 9, 9, 8
2c) 140#x4
1) 170, 185, 200, 225, 240
2a) 145, 150, 155, 160- should have gone a little heavier
2b) 145, 170, 180, 180
Strength/Skill
1a) 25, 30 (9/1), 25 (9/1), 15 (9/1)
1b) 5, 7, 8, 6- balance issue, keep kicking myself off the wall
1c) 135
1) 165, 175, 190, 200, 215
2a) 135, 145, 155, 160
2b) 135, 145, 155, 160 If memory serves. I totally under estimated myself on these and will go much heavier next time. Have not done close grip since 1995!
Skill:
1a)All BW 10, 10, 10, 7 and 3
2b) 12, 8, 2 (fell off) and 8.
2c) Skipped due to injury.
Today wasn’t great. My elbow tendonitis flared up, so I couldn’t do the Bench Press, Chin-ups, or the Handstand Push-ups :/
I’ve never Low-Bar Back Squatted before, so I added 10% to my High-Bar max for 370 lbs
1×10 @ 220 lbs
1×8 @ 240 lbs
1×6 @ 260 lbs
1×6 @ 280 lbs (5)
Stopped after that set because my low back tightened up.
I rested and did the Front Squats.
1×5 @ 165 lbs
1×5 @ 190 lbs
2×5 @ 205 lbs
Good Mornings: 135 lbs across all sets.
Getting pissed about my elbow because Pull-ups and Handstand Push-ups are what I definitely need work on.
Ive been about a week and a half behind for some time now. Decided to jump into the new squat cycle and start today.
Stremph
1.) 215, 230, 250, 285
2a.) 185, 185, 195, 195
2b.) 200, 235, 250,250
Skull/Stremph
a.10@25#, 10@30#, 7@35#, 9@30#
b.15, 17, 17, 16 Fell off the wall on the first set.
c.Did reverse ghd’s in a reverse hyper sort of manner, no weight 4×20
Holy sore! This is definitely more bar work then I’ve ever done… digging it, but definitely taking some time to get used to.
1.) 245, 265, 285, 305, 315 (backed off, legs were feeling sluggish)
2.a) 185, 205, 215, 215(3)
2.b) 180, 210, 225, 225, think I could’ve gone a bit heavier… front squats = work in progress
1.a) Wrists are jacked up from snatches, need to get wrist wraps. Did switch grip using 8#, hit 10 each round, may have been able to pull off 12# but I wanted to make sure I hit the 10.
b) 7, 7, 6 8. Started to get the hang of these toward the end. Arms were toast for some reason.
c) 165 for all sets.
c) good mornings
Also the HSPU’s were done from 45lbs plates… little more depth, but I doubt it would’ve made much of a difference
1. 135, 145, 157, 167, 177
2a. 100, 100, 105,105
2b. 120, 135, 145, 145
Skill
1a. Bodyweight10 (5+2+1’s) and did 5 on all other sets
1b. 6, 11, 10, 8
1c. Held on to GHD and but DB between feet. 20# for all sets.
S
1. 185, 200, 215, 230, 250
2A. 185
2B. 165, 215 (math fuck up), 190, 205
S/S
1. 45, 45×8 (whoops), 25, 10
2. 15, 13, 10, 10 Felt like I gave up mentally on the first two sets so I was determined on the last two…but I lost my balance on both.
3. 100, 100, 50, 50
1. 140, 150, 160, 175, 185 –95% of 245 felt really good
2a. 85, 85, 95, 100
2b. 115-135-140-140–95% of 200 felt really good
S/S
1a. UB, no weight, had to use weird bodybuilder machine for assistance. I could have done them without assistance and possibly a few weighted, but it would have been one at time. Not sure what the most important part is, UB or higher weight. I assumed UB because that was RX’d.
2a. 3, 6, 7, 5
2b. 25# on body builder back extension bench thingy. We don’t have a reverse hyper or a GHD. Next time, I might try to lay on a tire and put a dumbell between my feet.
MFS 6/5/7–lats, biceps, shoulders and low back are really sore.
Strength
1) LoBar BS (355 max): 215×10, 235×8, 250×6, 265×6, 285×6.
2a) CGBP: 195×8, 200×8, 210×6, 210×5
2b) FS (300 max): 185×5, 210×5, 225×5, 225×5
Skill/Strength
1a) 2X10 WUB Strict Sup Pullups – 25, 25
1b) 2XME UB Kipping HSPU (regionals standard) – 11, 9
1c) 2X15 Reverse Hyper – 140, 140
Squats felt really solid today. Maybe I should up my maxes. Only had time to get through two rounds on the last part b/c my dog started puking and shitting all over the gym so I had to clean things up and get him out of there.
MFS – 3/3/5. Biceps are very sore from all of the pulling.
Back at it after a feel like death sick day yesterday (my detox backfired on me…). May try to mix in Monday’s work thought the week, probably not though!
1) 250, 270, 290, 310, 330
2a) 185, 205, 215, 230 (should have gone a little heavier)
2b) 190, 220, 235, 235 (come on boulder mobility!! Felt like nothing on the legs, crushed my wrists)
1a) 18, 23, 23, 26 (undershot this, but wanted all 10 no matter what)
1b) 6, 7, 10, 7 (suck it, 10 is a pitiful PR. Sad, but was happy about that)
1c) -, 12, 12, 20 (built a little makeshift reverse hyper using bars on a low rack and a crash mat. Interesting but it worked!)
“excited” to do a thruster/rope climb workout in the woods in 20 degree weather tomorrow!
Back Squat (LB): 153-166-178-193-206#
2A.) CGr Bench: 88-88-95-105(4-1-1)
2B.) Front Squat: 114-133-143-143#
Skill Strength:
Weight Chin Ups: 8- 8-10-10#
ME UB Kip HSPU: 19-21-20-16
Good Mornings: 63-63-68-68#
M: 2/5/6 (Lats are tight. Shoulder was killing me after the skill work. Did post-mobility & I will see how it feels tomorrow.)
1.BS 230,250,270,290,305
2.CGBP 175,185,195,190F6(R trap Crampped on 5th rep)
3.FS 215,255,270,270
Chinups 20lbx8 10lbx5 BWx7 BWx2 (died on this)
HSPU 7,7,10,5
Good mornings
2/6/4
Strength
1) 185, 195, 210, 225 ( definitely did not need to go over 225)
2a) 185 completed all
2b) 170, 200, 215 x 2
Skill/Strength
1a) 10 with 25lb vest, 10 with 25lb vest, 8 not UB with 15lb vest, 6 with 15lb vest
1b) 10, 9, 9, 10 big improvement on these
1c) subd 95lb good mornings, tough but completed all
M/F/S 2/3/4
Thanks
Strength
1) 205 – 220 – 240 – 255 – 270 getting more comfortable w/ the low bar position
2a) 165 – 165 – 175(f6) – 170(f6)
2b) 180 – 210 – 225 – 225
Skill – I suck at strict pull ups, so no weight didnt even get 10 UB
1a) 8 – 6 – 6 – 6
1b) 5 – 2 – 3 – 3 shoulders were fine, just kept falling off the wall
1c) Makeshift rev hyper – no weight though
1) 165#, 180#, 195#, 205#, 220#
2a) 135# x 8, 145# x 8, 165# x 5 (f), 155# x 6
2b) 135#, 155#, 165#
+
1a) 10,10,10,10 (no weight, couldn’t do unbroken, rested in hang)
1b) 3,3,3,3 (need to work on kip)
1c) RDL: 135# x 4 x 15
BB Gymnastics posted above.
Strength
1a) Weighted Pull-ups
35 x 10, 35 x 9+1, 26 x 8+2, BW x10
1b) HSPU
43, 23, 23, 17
1c) No Reverse Hyper so skipped. Shorter rests made the first two exercises a bit harder.
43 HSPU?! F’ YEAH!
1) 245,265,285,305,325
2a) 215 for all sets
2b) 235,270,290,290
+
1a) 20,12,bw,bw all unbroken
1b) 15,15,12,10 need to practice kipping more
1c) did 135# good mornings for sub
1 Day behind due to moving around. Gonna train tomorrow and just bust through the weekend. Back at school now so everything can return to normal.
BB Gymnastics:
1) 210, 225, 250, 260, 275
2a) 185, 185, 205 (4 reps), 195
2b) 175, 205, 220
Skill:
1a) 52, 46, 46, 46 (9 reps)
1b) 14, 13, 15, 11
1c) Skipped, no hyper. Unless your Mr. Home Depot you just can’t MacGyver one of these suckers to get the same effect.
Never done Kipping HSPU before. They actually came very easily. The close grip bench (never done that before either) really fried me up for this but I’m happy with how smoothly they went. Definitely a secret weapon to pull out mid comp.
1) 180, 195, 210, 225, 240
LB still feeling heavier than HB. More fighting to keep knees out on 240 set.
2a 155, 165, 170, 175
2b 165, 190, 205, 205
170 was a fight!
No skill/strength. Been sick in bed x 3 days
Feeling 80% today
2/3/4. Lower back/glutes tight.
1) 190, 205, 220, 235, 255
2a) 145, 170, 180, 180
2b) 155, 155, 165, 165
PU:
first set weight, 2nd set 15 pounds, 3rd set no weight, 4th set finished 8 reps, 5th set 6 reps
HSPU: 5, 6, 4, 5
Hyper: I think 140
MFS:122
Been icing my knees, stretching, rolling my quads. Knees getting better.
1. 225,245,260,280,300
2a. 155,165,170,175
2b. 175,200, 215×2
CU: 35,25,25,10
HSPU: 21,18,13,13
Good Morning: 135(4)
The good mornings ruined my hamstrings
1) Back squat (170/185/200/215/240)
2a) Close grip bench (135/135/145/155)
2b) Front squat (155/180/195)
1a) Chin up (15)
1b) HSPU (6/7/8/6)
1c) reverse hyper (15/10/10/10)..Really strange with the York GHD not sure if it was user error though, but felt some interior knee pain.
1) Back Squat: 190, 205, 225,235, 250
2a) Close Grip Bench Press (14”): 185# all sets
2b) Front Squats: 155, 170, 190,190
Conditioning: I did the WOD in our gym today with clients…. Sorry Rudy.. I will make up pull-ups and HSPU
Cliff Lewis
Well before today’s post is already gone back to start so I’ll keep with it think this years open may be too soon for me anyway ( gonna give it ago so well see) today’s numbers back squat 70 kg 75 kg 80 kg 90 kg 90 kg felt good
Bench 60 kg 60 kg 65 kg 65 kg tris killin dso
didn’t push it for higher wieght
Front squat 50 55 60 65 kg felt realy good will start higher next time
pull ups were bloody awful
Hspus getting better
no reverse hyper so did weighted back extensions