Today Thomas Hanson worked out at the gym on base at Fort Leonard Wood, in Missouri. He took this picture:
2 things on this one…
1) I’m incredibly flattered.
2) If these IGX motherfuckers think I’m in bed with Reebok they can eat a dick—JUST LIKE REEBOK.
I’m in bed with ROGUE, motherfucker.
1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.
2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80% – rest 75 sec.
4 rounds for total Sprint time of:
100m Sled Drag (Westside style—heal to toe) – HEAVY AS FUCK
200m Sled Sprint – with 1/2 the weight of the drag
Notes: Sleds should be loaded very heavy for 100m drag. After completing the 100m drag quickly remove 1/2 of the load, leave it at the end of the 100m route, sprint back to the beginning, then back to where you left the weight. Immediately reload the sled and repeat. The Sled Drag is not timed, but the sled sprint is. DO NOT rush the Sled Drag. Each step should be heal to toe—video will be posted in the morning.
*Rest 5 minutes.
5 minute AMRAP of:
Weighted Muscle-Ups 20/10#
Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.
1) Why do you give a fuck
2) Those dumb bitches @ IGX get everything wrong
3) Why do you give a fuck
He gives a fuck because he knows you aren’t truly “CrossFit famous” until you’ve made it on IGX.
and here I thought it was just a place for whiny bitches who can’t get over themselves to lash out to boost their self esteem. Damn I need to stop posting there!
Rudy, do you prefer triple extension in the Olympic lifts, or the catapult technique, which Oly lifters seem to be switching over to?
That, TJ, is a proper question. Gimme til the morning and I’ll put together a proper answer for you. Just to dig a little further—what lifters do you know of who have switched? Mendez?
Don McCauley teaches his athletes the catapult technique. He’s got a 4 part series on youtube explaining it: http://www.youtube.com/watch?v=KM9PDmrFWnM&feature=related
Travis Cooper switched over, as he describes in this forum: http://www.pendlayforum.com/showthread.php?t=5507.
Sounds like Pendlay teaches this technique as well, from his responses on the forum. Haven’t looked at Mendez in a while.
This is an old but good blog post about the two by Sean Waxman.
I was going to ask about Pendlay b/c of his “no hands, no feet” drills, and also from watching videos of North and Shankle.
Yes, I’m awake at 4:00am. Thank you city of Durham and your midnight road construction crew.
I know Rudy will explain his point of view in detail, but for the sake of conversation, 70’s Big posted an article with a different mindset than the article Oldsauce shared.
Sean Waxman is the classic proponent of triple extension, Don McCauley of catapult. They are proxies for this debate in the US. USAW and NSCA technique orthodoxy has taught triple extension and jump and shrug for decades.
I know nothing just threw that @ there as a talking point .. Will do whatever coach says to do ..
Oh, I agree. Just thought it was an interesting conversation.
I saw the 70’s Big article the other day, and I just read most of the Waxman article. It sounds like the argument for landing on the ball of the foot when running heel striking. The old might be getting phased out for the new.
All I know is, I tried the catapult technique the other night on Cleans, and I felt hella fast on the pull and drop under, even at my the heavier weights. Still, I’m really curious to see what Rudy has to say. Catapult technique has you pulling flat footed, but Rudy said to do the Tall Cleans with ankle extension, so that’s what got me wondering.
I’m a weightlifter that trains at Outlaw–Rudy and I were discussing this yesterday. He may disagree with me on some points, but the argument between triple extension and shrug, jump and shrug etc and catapulting is primarily a debate about mental models ie how the lifter (or coach) conceives of the lift.
The “catapult” is not a new style by any means. The fact is you need to sweep that bar into your body during the first and 2nd pull, don’t bring your hips to the bar, bring the bar to your hips. Knees back and pushing through the heels is essential during the first pull to initiate that sweep. During the 2nd pull you need to have that bar high on the thigh and snug into your hip crease (use your lats), while *imagining* your weight is through your heels (it may be midfoot, it’s definitely not toes). If you have those positions, fantastic, its time to explode and pull yourself under the bar hard, sitting to the heels. Whether you conceive of this as a catapult or you like to think of it as triple extension and shrug really doesn’t matter.
What is clear however is that ankle extension doesn’t propel the bar further upward in the pull. Execessive ankle extension tends to indicate a lazy pull-under. Tall snatches and cleans are great technique drills, however they aren’t used to train forceful ankle extension, they are used to train a rapid, forceful pull-under and ingrain correct movement patterns for this phase of the lifts (read: post- full and complete hip extension).
If you’re missing snatches forward (as opposed to behind) consistently, chances are you’re not sweeping the bar into you and the weight is too far forward on your toes during hip extension. If that’s the case, then stop focusing on forcefully extending your ankles and try to think HEELS. Yeah, you may triple extend, but a good triple extension does not exactly correlate to a good snatch or clean imho.
And btw this is not a debate that occurs in other countries.
Thanks for the information Chris. I definitely feel quicker under the bar when I pull it into my hips instead of moving my hips forward to meet the bar. I need to try it with a Snatch, because I constantly miss the bar JUST out in front and it pisses me off. It is hard to pull a Clean into my pockets though, because my arms are so damn long. Might try a wider grip.
If you’re in bed with Rogue, how come we don’t have more gucci shit in the gym?
…you slept with Rogue and they haven’t called you back, huh.
No access to a sled. What would a good substitute be for the conditioning section?
Saw this and instantly thought of Rudy
1. LB Back Squat – 170, 195, 220, 230
2a. Bent over rows 95, 115, 125, 125
2b. Front squats 135, 155, 165, 170
Total sprint time = 3:51 (:57; 1:01; :59; :54)
Weight on sled: 130# for the drags; 65# for the sprints (I will go heavier next time)
Muscle-ups – I’ve never done weighted MU before. Used 5# and did 7 of them and called it a day.
M/F/S – 2/3/5 (got a great night of sleep, lower back is a bit sore)
So my bent over rows weren’t that high. The heaviest I got was 105.
Dammit. I’m sorry, Wendy. Our LBBS were the same and I first looked at this and thought it was my post. It’s been a really long day.
here is a good video of athletes using the catapault technique…fuck these dudes are fast. this is part of a video series by Don McCauley teaching the technique.
1. 6@250, 6/285, 3/320, 2/338
2a) 8@135, 155, 185, 205
2b) 5@197, 4@230, 245, 245
In the pm, Conditioning:
Used 135lbs for Drag, could barely move it on our rubber floor at the start. Did 20m forth and back. We are on the 3rd floor with no good spot for doing this outside nearby.
70lbs for “sprints”: 3.30min (incl 1min paus for breaking rope..), 2.30, 2.19, 1.43
Total time for the sled part: 28 mins, OUCH…
Muscle Ups: 10 reps with 22lbs dumbell
Haven’t dragged sled for this kind of distance before, very good to try different techniques with grip etc. Never done a weighted MU in my life so focused on doing them with a minimal kip and good technique. No failed reps but obv very slow.
Back squats done high bar (cant do lowbar without stressing an old lower back injury). Bar path is not perfect yet, BUT it all felt very light. Feels like I’m back to the strength I had before my crash some 2 months ago, thx!
squat- 6×215,6×245,3×275,2×290 felt easier than 275
Bent row- 155,165,165,165
Had no idea about sled work 1-4x45drag/2x45sprint- way to heavy, 4x45drag/1x45sprint, last two rounds 2x45drag/45sprint. felt a little light but was good enough. Didnt time myself.
Muscle ups- un-weighted did maybe 10 strict with false grip and full turnout.
1) 170, 195, 215, 230
2a) 90, 100, 100, 100
2b) 135, 155, 165, 170
135# for pull
75# for push
10 meter turnarounds – lost count on almost all of them, so I quit keeping time.
5 min AMRAP: 0 MUs
M/F/S – 5/4/3 – zero sleep last night.
HQ was at our gym filming the competition peeps doing today’s Outlaw WOD. Wooooot Wooooot!
I was pretty much the No Rep Police since I’m still injured but I did manage to get one really light sled drag out of it.
Rudy, you kicked everyone’s ass on those sleds … they looked pretty miserable!
1. Back Squat: 205/235/235/280
2a. Row: 135/135/135/135
2b. Front Squat: 155/170/190/190
Used Rogue Sled with shoulder straps: 140 for walk/70 for sprints
Sprint times: 1.15/1.26/1.21/1.14
15 unweighted muscle ups
1) 275, 315, 355, 365
2a) 135, 155, 165, 165
2b) 205, 235, 255, 265- bumped last set up
No sled, so I pushed around a 130# dummy bag on a wood floor for a while. It was miserable.
Muscle ups tonight.
Shoulders smoked from weighted dips yesterday, so I did L-pullups with a 25# vest on for 5 minutes.
i know i’m geeking out about this, but so what. if anyone is interested here’s a good thread from pendlay’s forum regarding the differences between traditional vs. catapult. it cleared up some of the misunderstandings i had between the two.
the entire conversation between glenn and Don is gold!!
BS – 165,185,210,225
row – 85,95,95,95
sled pulls….holy pos chain! So, I need to work on my work capacity =) 70# heel toe, 35# sprints. I don’t think 75 is “heavy as fuck” in anybody’s book except for my posterior chain! sprint times 1:23, 1:30, 1:27, 1:26
Ran out of time for MU, will get those in later
A: 195#, 220#, 250#, 260#
B1: 111#, 131#, 136#, 141#
B2: 145#, 165#, 175#
Did 50m Tredsled Sprints Instead – 12.75, 14.46, 17.62, 13.2
Bar MU: 5
1) 215, 245, 275, 290…290 felt great, easier than the triple before it
2a) 155, 135, 135, 135
2b) 170, 200, 215, 215
Rd 1: 180/90. 2:30 sprint (50m turns)
Rds 2-4: 140/70. Avg 2:00/ sprint.
This was brutal…the drag was the worst part, couldn’t get a comfortable position to hold the straps. Felt like i was weaving back and forth focusing on heel striking
then: 9 muscle-ups with +15 lbs. first time doing wtd. muscle-ups, I expected them to be a lot harder
1) 126 lbs, 145 lbs, 162 lbs, and 171 lbs
110#/55#. Didn’t have a watch to time myself
MUs: 8 completed with full turnout and 10# vest
Didn’t have time to do #2
1) 315, 355, 395, 420 (based on about 440 1rm)
2a) 135, 165, 185, 185
2b) 245, 285, 315, 315 (based on about 380 1rm)
— used 135# on the drags (180# was too much), 90# on the sprints. 50m estimated turn-arounds. Didn’t bother timing b/c of that.
Didn’t do muscle ups b/c of wrist (and don’t have MU stations set up yet)
M/F/S – 2/5/5
Feeling strong today, despite being pretty sore.
Strong squat baby!
1a) 170, 190, 215, 230
2a) 135, 155, 155, 155
2b) 135, 155, 170, 170
32 jumping muscle ups
Ended up doing 7 rounds of Mary because I missed out on doing the other day in 10:20
1. Back Squat: 86/98/11/117kg
2a. Row: 60kg x 4
2b. Front Squat: 68/78/83/83kg
No access to a sled, the class was doing Angie which i have never done so i joined in.
Angie – 17.10
No time for MU’s will catch up tomorrow
LBBS: 265-305-340 (fail on 3)-360(fail)
based on 1 RM 400 (95% is 380 so I’m taking it down to 90% from now on)
1a. 135# x 8 x 3 (man I suck at these)
135×2 drags, 185×2 drags
65# on the sprints (50 m turnarounds) so it took longer but rounds were roughly 1:15-1:20
didn’t have time for midline will have to do later in the week if I can fit it in
1) 240, 275, 310, 330 (PR)
2a) 155, 165, 175, 185
2b) 190, 225, 235, 235
140 for 100m walks
70 for 200m sprints (100m turnaround)
1:10, 1:24, 1:22, 1:20
This was estimated 100m. May have been more like 90. In any case I ran consistent distances and straight up died on the second one already.
1) Back Squats
350×6, 405×6, 455×3, 475×2
2a) Bent Over Rows (Supinated)
2b) Front Squats
260×5, 300×4, 320×4, 320×4
Sled- used 4×45 no idea the times
mU’s- I just did some fucking muscle ups 🙂
Had shoulder injected yesterday. Taking it easy for the next several days. The bar and back squats weren’t happening today.
10 min amrap of 30″ box jumps/ step down=106
I started outlaw the last week of December. My Previous 1RM was in a powerlifting meet where I got 358, and I do not think I had seen much progress since then, felt stagnant.
In the past two weeks, I increased my max by 5% twice. Once two weeks ago, and again on Friday. When I saw todays percentages, I admit, I got a little nervous. While the last set was tough, I did not fail on my last sets!
280×6, 320×6, 355×3, 375×2 This was a 1RM never mind a 2RM!
Bent over rows, 145, 165, 165, 165
Front Squats 195×5, 225×4, 240×4, 240×4
No sled, nor rings for muscle ups at home today. Just did the strength.
2b) 185-195-225-225 (Need to increase my % next time)
Sled drags – 180
Sled sprint – 90
Pulls were done inside in 20m increments. Lots of stopping/starting. I didn’t time this one, just did the work.
17 @ 20 lbs
1. ) 165, 185, 220, 230
2.a) 135.145. 155, 160
2.b) 175, 185, 190, 195
Sled drags – 170
Sled Sprint – 80
in my gymasium, so lots of stops and starts and turns (time was inconsequential relative to the arduous experience)
8 of ’em – still working the red band, but they are getting easier!
1) LBBS – 170, 190, 210, 225 then did another set of 2 at 225 because feeling good today.
2a) 95, 135, 135, 135
2b) 160, 175, 185, 185
~130lbs for pull, 80 for push. No clue on time but estimate around 1:15 each time give or take.
Muscle Ups: 15# weight vest – 16 Total.
Here is video:
MFS – 2, 3, 2
Heyyyy girrrrrrl …..
Made it look so easy! Nice work!
1)175,200,225,235 (250 base. 235 is previous max (runner, not a squatter) Need to go up again.)
2b)145,170,180,180 (225 base)
No sled. Used a standard 36lb tire pulled w/ 12lbs of chain. The tire on asphalt created tons of resistance, so not a lot of weight was needed. Weights below count tire and chains…
Round1: 128lb drag / 83lb sprint 2:05
Round2: 83lb drag / 48lb sprint 1:01
Round3: 83lb drag / 48lb sprint 1:04
Round4: 83lb drag / 48lb sprint 1:00
Muscle-ups: No vest. Spent 15 minutes working on no-false grip. Got it down tonight was able to do a lot unbroken. Then spent an hour coaching others on the MU with lots of demo (skill) time.
b 140-160-175(3 1/2)x2
2 rounds of conditioning (lower back toast)
64# tire w/ 2 15# plates…1:28-2:02
Weighted MUs 15# missed all, then almost went thru the roof w/ nop weight MUs
1) 210, 240, 285, 300 (new 2rm 300 was old 1rm)
2b) 165, 190, 205, 205
Conditioning- 100 for walks, 55 for sprints, sprint time was about 5:00
Weighted MU- failed first attempt and called it a night after that
6@250 , 290
2a)135, 155, 155, 165
2b)5@210, 4@235, 4@255, 4@255
no sled drag
AMRAP 5 weighted muscle ups +15lbs
1) Back Squat: 1X6 @ 345, 1X6 @ 385, 1X3 @ 435, 1X2 @ 495 – rest 2-3 min. between each set.
2a) 4X8 Bent Over Row (supinated grip) – 165lb lower back issues, kept weight light
2b) Front Squats: 1X5 @ 215, 1X4 @ 245, 1X4 @ 265, 1X4 @ 265 – rest 75 sec.
4 rounds for total Sprint time of:
180lb plus sled
90lb plus sled on sprints
*Rest 5 minutes.
5 minute AMRAP of:
Weighted Muscle-Ups 20/10#
can’t do weighted, just learned mu a month ago, but got 10 reps
Sled pulls: 15 pound sled + 140 on the sled, 70 on the sled for the sprints
Times: ?, 47 sec, ?, 50 sec
Clock messed up on the 1st and 3rd pulls. Dragging that thing up hill got tough.
Weighted MU w/24 pound vest (all I had), Spent 5 minutes trying to figure it out failing to get one. It was weird, I can do regular MU all day long but as soon as I put the vest on I had a really tough time with the transition. May be because I dont false Grip? maybe? Idk, pretty annoying though. I will figure these out soon.
Sled drags are awesome. It was perfect weather here in NC for it too.
Sled Drag done at 140lbs. I didn’t record my time.
Weighted MUs done at 13lbs – 4
(I got my first no false grip MU today)
1) Back Squat 1×6 @ 70%, 1×6 @ 80%, 1×3 @ 90%, 1×2 @ 95% – (125, 140, 155, 165)
2a) Bent over rows 4×8 @ 95
2b) Front Squat 1×4 @ 65%, 1×4 @ 75%, 1×4 @ 80%, 1×4 @ 80% – (95, 105, 110, 110)
4 rounds for total sprint time
100 m sled drag – sled plus 140
200 m sprint – sled plus 70
1:18, 1:25, 1:26, 1:26
5 minute AMRAP
Weighted MU @ 10lb – 6 total
1.) 250#, 285#, 320#, 335#
2a.) 185#, 175# for the rest
2b.) 220#, 255#, 275#, 275#
Going to have to make up. Dont have the right equipment at work.
5 min amrap
haha. 1. I got….1….PR!!!!
Hey guys sorry for the infrequency.
1. 135×6, 155×6, 175×3, 185×2
2a. 115 for all
WOD I did my gym’s wod
3×5 Push Press
EMOM 20 min
Even Min: 3 Muscle Up, 15 Sit Ups
Odd Min: 4 Push Press 95lbs, 10 Box Jumps
Definitely missed a few rounds but still happy with how I did.
Row- 115, 120, 120, 120
Front squat – 140, 160, 165, 165 (messed up my math at school. Tries to get this done during lunch)
Hamstring sled drag with sled pull seated. 3 rounds 10 drags, 30 feet pull
10 muscle ups with 10lb vest. 9 strict one with a little kip
1) skipped due to hip injury
2b) went light with 135lbs
completed, did not time. 200lb total weight for sled. Never really found a good video to explain West side style sled drag.
did not have vest nor time for MU’s
M/F/S 7(injury) /2 /2
1) 210 240 270 285
2a) 155 165 170 170
2b) 190 205 220 220
Did yesterdays metcon
3 rounds 5 jerks = 101
112 DU’s = 22
Felt drained for some reason today. Long weekend of working minus working out. Just couldn’t wake up.
1) 220, 250, 285, 300 – great going to increase again.
2a) 145, 165, 165, x
2b) 190, 220(tweaked lateral right leg, high IT band? Wtf), x, x
Sleds Drags at 180, 180, 90, 90
Sled “Sprints” 90, 90, 45, 45
1:46, 2:06, 1:30, 1:34
Got my calves more than I thought so dropped down and focused on heel toe.
8 MU with 20lb vest and large kip.
Frustrated I tweaked my leg as now that’s both legs with the same issue. Doing lots of mobility but sitting in a cruiser 8+ hours a days sucks balls.
It’s not the end of the world that I couldn’t squat today. Is it? I was injured while playing basketball with my students this afternoon when I got kneed in the thigh by a high school boy coming at me like a freight train. I’ve never had a dead leg like this before. I can’t even squat with my body weight, there’s no way, I’m putting weight on a bar.
In gravel. Can’t remember all the weights and didn’t time the sprints.
Rd 1: Butt load at least 135, ???
Rd. 2: ???, 45
Rd. 3: 75, 25
Rd. 4: 75, 25
Midline: Did muscle up progressions. I hate to admit that I have a strength deficit on these. Did 10 minutes of progressions from my knees, turned my arms out at the top and did negatives on the way down.
MFS 3/6/9 (from my dead leg)
1) 255, 290, 330, 345
2a) 135, 155, 185, 185
2b) 190, 220, 235, 235
1) 180 worth of weight
2) 90 worth of weight
Did not complete muscle up WOD due to the fact that we did a going away WOD for a buddy who is leaving this weekend to join the Marine Corps.
Felt pretty beat down today couldn’t get in the swing of things. This programming is kicking my ass, but I am loving it.
Unfortunately only had time for back squats and conditioning
^^^fucking kill me^^….love/hate relationship with that shit
1) Back Squat
280 x 6
320 x 6
360 x 3
380 x 2
Been a long while since I’ve had that much loaded on the bar. Felt pretty good, bar speed was obviously slower.
2a) Barbell Rows
155 x 8
175 x 3 x 8
2b) Front Squat
210 x 5
245 x 4
260 x 2 x 4
Dynamic, up and down as fast as possible. First time doing that with weights this heavy.
Used the prowler which ended up sticking to the wet pavement like crazy, so “heavy as fuck” wasn’t really that heavy.
100m – prowler + 140# – 200m prowler + 50# – 52 seconds TOO HEAVY
100m – prowler + 50# – 200m empty prowler – 38 seconds
100m – prowler + 50# – 200m empty prowler – 37 seconds
100m – prowler + 50# – 200m empty prowler – 39 seconds
Was probably more like 80-90m and 160-180m
5 min AMRAP – 20# muscle ups
Sled drag @275
Sled sprints @135
Didn’t keep time..just went at it
Muscle Up AMRAP
13 w/ 20lb vest
Did Conditioning first today:
Sled Pulls – 135, 115, 115, 115
Sled Sprints – 70, 70, 70, 70
Sprint Times – :52, :57, 1:13, 1:03
Muscle Ups w/20# vest – 12 reps
Back Squats (355 max) – 250×6, 285×6, 320×3, 340×2
Jesus, it’s a bad idea to do heavy squats after that effin’ sled work. No time for bent-over rows and front squats. Will make up tomorrow.
Squats: 285,325,365,385×1 failed on 2
Front Squat: 205,225,250,250
Conditioning: Sled on rubber mats 135# drag Sprint 70# didnt time had to turn around a lot in the gym.
1.) LBBS: 285, 325, 365, 385. Felt solid on these
2.a) 135, 185, 195, 205
2.b) 205, 225, 245, 255
Worked in with CF DC they did
500 m row
max effort push press @ 95lbs
subtract however many reps of push press you did from 100 and do that many burpees
Right shoulder is a bit beat up from Battle for the Capital this past Friday (Danielle and I got 2nd overall) so skipped the weighted muscle ups.
1) 170, 190, 215, 225 (previous 1rm x 2!)
2a) 95, 105, 115, 125
2b) 135, 150, 160, 160
no sled and also no time so worked on strict muscle-ups. Rings are hung really low in our basement so I didn’t think I could do weighted mu’s w/o kip. Did 5 min amrap of strict mu’s instead and got 7.
Nice work Erin!
back squat: 230×6, 260×6, 290×3, 305×2(fail) 2 attempts
quick question should i drop a 5% since last week i failed 290×4?
bent over rows: 135 for all sets
front squat: 180×5, 210×4, 220×4, 220×4
no time for conditioning or muscle ups
1) 240 – 270 – 305 – 325 the last double felt solid!
2a) 135 – 145 – 155 – 155
2b) 195 – 225 – 240 – 240
sled – shitty sled stuck to the pavement like crazy so went with 90/45 + sled weight
didn’t track each “sprint” – total time was 19:16
Muscle ups – just practiced with no weight, still trying to make these more consistant
Upped my numbers because they’ve been too easy lately. Today’s session was absolutely the best training day I have had in 5 weeks. Could be the fact that I am having some relationship issues and I just wanted to take out all my frustration and anger today! Or it could be my new Romaleos! lol Either or
1) 215, 250, 275, 300(super easy)..(previous TM was 300)
2a) 155, 165, 175, 185
2b) 160, 190, 205, 225(once again they felt golden!)
No time or space for the other work today. So I rested for a couple hours and after my class i coached. A few training friends of mine did this!
AMRAP 5 Mins
3 Squat Snatch (135)
3 Muscle up
– 4 plus 2 Snatches. Shoulder felt a little weak today
Rest 5 Mins
AMRAP 5 Mins
5 Thrusters (135)
5 Pull Ups
-6 Full rounds…miserable
Rest 5 Mins
AMRAP 5 Mins
7 Power Cleans (135)
-4 +1 burpee. On round two, each time I cleaned the bar, my calves began to cramp up! Made it real difficult to complete the clean
Rest 5 Mins
AMRAP 5 Mins
9 Deadlift (225)
9 Push Ups
– 5 full rounds. Fully gassed by the end
1/1/2..No, This was for real!
1)250 270 305 325 new 2rm PR old 1RM was 315 so feel pretty good about that
2a) 185 x 4
2b) 185 215 235 x 2
Did about #200 with sled and #145 for sprint did not time… Hate these!
BS: 215, 245, 275 (2), 290. Lost balance a little too far forward on the 90% set, otherwise would have had the third. I don’t feel like these get any involvement from my hamstrings/glutes. I do sit way back and even took video, but just feels like it’s all quads.
Row: 135, 145, 145, 145
FS: 160, 190, 205, 205 – these are feeling better every week
Threw an 80# sandbag on the prowler, tied a rope around it and dragged it around the parking lot for a while.
1) Back Squat: 1X6 @ 120kg, 1X6 @ 147.5kg, 1X3 @ 165kg, 1X2 @ 175kg
2a) 4X8 Bent Over Row (supinated grip) – 1 x 8 x 60kg, 3 x 8 x 70kg
2b) Front Squats: 1X5 @ 92.5kg, 1X4 @ 105kg, 1X4 @ 115kg, 1X4 @ 115kg.
2 rounds for total Sprint time of:
100m Sled Drag (Westside style—heel to toe) – HEAVY AS FUCK
200m Sled Sprint – with 1/2 the weight of the drag
Not sure of distances but started with 80kg on the prowler behind me, this was hell so dropped to 40kg for the walk and 20kg for the sprint
1.) 195, 225, 240, 255, -felt good so went for PR @ 275 (previous 255), think i could have easily gotten 285-290, but 1 PR was good with me
[http://youtu.be/IfIHajL_7bE] -PR video
2a.) 135, 145, 150, 155
2b.) 150, 180, 185, 185
-Rows were heavy, but good..front squat weight should definitely go up.
Sled Drags+ Sprints) didn’t time, but 140 for drags, 70 for sprints..those pulls are killer.. got stuck a few times
5min AMRAP- muscle-ups w/ 20lb vest- 8
Almost BLEW UP, cause the vests velcro wouldn’t stay on.. the vest kept unstrapping and coming over my head. shouldn’t have failed one of those reps. Need either a smaller vest, or one that zips up..
Back Squat – 245 x 6, 280 x 6, 315 x 3, 330 x 2 — Still finding my capacity with my new squats
Rows – 155 across all sets
Front Squats – 215 x 5, 250 x 4, 270 x 4 x 2
Conditioning….well after reading peoples things, I apparently read “HEAVY AS FUCK” differently than everyone else. I did 300lbs on the heavy drag for the first 3 rounds, then dropped to 200, and 155 on the sprints…it was so dominating and fun that I ended up doing 5 rounds, plus it was perfect outside, 55 degrees in January, I’ll take it! I ended up blacking out a little bit, and almost passed out when I was done, kept forgetting to hit the lap timer on the watch…all 5 rounds took me almost 20 minutes. Maybe it was my blissful ignorance as to what weight to do as it was my first time…sweet experience though. Love these things…needless to say I didn’t get to my muscle-ups…
1) 1X6 @ 220#, 1X6 @ 250#, 1X3 @ 280#, 1X2 @ 295#
2a) 1X8 @ 115#, 3X8 @ 120#
2b) 1X5 @ 180#, 1X4 @ 205#, 2X4 @ 220#
Didn’t time the sprints. First Round was 270# (6 – 45# Plates) for Drag and 135# (3 – 45# Plates) for Sprint. Second and Third Rounds were 180# (4 – 45# Plates) for Drag and 90# (2 – 45# Plates) for Sprint. Only got through 3 rounds (~15-20 Min.) before I had to teach class. First time doing sled drags and my legs were crushed. Looking forward to doing these again!
1) Squats: 150kg, 170kg, 190kg, 200kgx2 lt time I hit this weight for two I was about a stone heavier, so all good there
2a) 70kg, 70kg, 80kg, 80kg
2b) FS 110kg, 130kg, 130kg, 130kg
Drags done with 50kg, sprints with 25kg. Drags were fairly hard, could have gone much heavier on the sprints
Just did some MU practice, tried stringing multiple together, all good
only had time/equipment for the strength stuff today
Back squat: 265, 300, 335, 355 epic fail on second rep of 355
bent over row: 205
front squat: one set at 240, rest at 225, getting better, my motorcycle crash cliff slide injuries from 2007 are definitely getting better
bent over row-155,155,155,160
FS-160,185,195,195 A2A getting stronger
I try’d conditioning but I have had the flu for 2 days so it was bad
sled-160drag, 90 sprint did only 2
5 min amrap only got 7 mu’s with 20lb vest
strength was good today conditioning wasn’t.
mfs 4/7/1 Sick
Let me give my excuses for sucking (on the conditioning at least) upfront.
1. I haven’t exercised for 6 days.
2. I’m old.
3. I did this workout ass-backward. These workouts were not prescribed together (obviously for good reason). Trying to play catchup.
4. I did it all within 30 minutes, no warmup, no rest in between and that’s a really bad idea.
Strength from 120131:
1) 280, 320, 360, 380
2a) 135 (light)
2b) 225, 260, 275, 275
Conditioning from 120130:
4 rounds + 4 reps
97 double unders
Score = 151
1.) BS- 150-170-190-200
Not timed, one way was uphill, but got the work done.
No time for WMU had to teach class
Conditioning: no sled or prowler, so I loaded a wooden box w/plates and pushed and dragged it around on the carpet (total suck fest)
Muscle up amrap: 13 at body weight w/a LOT of failed reps