Available at the NE Regional this weekend, and on the site next week…
>Baddest man in America, James Tatum, 312kg total:
WOD 130517:
Strength
1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest exactly 60 seconds.
*Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
1b) 7X3 Bench Press – heaviest possible, rest exactly 90 seconds.
Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from 2 weeks ago, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.
Skill
15 minutes alternating ME L-Sit Holds and Max Distance Handstand Walks (one attempt).
*Notes: spend roughly 1:30 alternating between each movement.
Conditioning (2 parts)
Part 1-
3 rounds for time of:
30 Pistols
25 C2B Pull-ups
20 Burpees
*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.
Part 2-
4X400m Run – rest 1:1 in between all, all repeats should be at 100% effort.
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Extra 130517:
*Note: Group 3 will have two extra pieces for Saturday.
GROUP #4 Conditioning
*Ideally this work would be performed approximately four hours after the day’s template.
For time:
Row 500m
9 Burpee MU
20 Push Press @ 115/75#
Row 500m
7 Burpee MU
15 Push Press @ 115/75#
Row 500m
5 Burpee MU
10 Push Press @ 115/75#
Group 1
‘Home Regionals Weekend’ for me…. All Workouts judged.
Event 1
6:16
3:27 Row(Rower Time) / Unbroken Thrusters/Unbroken Pull Ups/ Transitions were good. 3 Second PR.
Event 2 & 3 in afternoon.
Strength
1a) 90 kg + 45 kg bands (Based off 180)
1b) 70, 75, 80, 80, 82.5, 82.5, 80 kg
Skill, conditioning tonight
Part 2
1:29, 1:31, 1:33, 1:27
Skills done
Event 2
Completed 235 for 3 reps, 245 1 rep
Event 3
5:08
Str –
1) 255 + bands
2) 275
Midline – done
Abt 30 secs each rnd on l-sit
Abt 50 feet each walk, still cant fing turn
Cnd –
9:56…considering i did the 100 pistols in 8:15 at camp im pretty stoked with this, been stretching hard for a week now
1:20, 1:21, 1:20, 1:19
Extra group 4 in 4 hours.
Extra group 4
11:13
that was 7 hours.
Strength:
1a. 125#
1b. 110#
Skill:
Done
Cond 1:
22:02
Cond 2:
All 1:35-1:40
DL- based off 430
BP-225# across, felt heavy today
Skill-
L-sit- 5×30 seconds (knees bent on last 3 sets at some point or other)
HS walk- 6 ft, 10, 28, 4, 32
METCON- 13:43
3rd WOD in 3 ish weeks. Shitttt
4×400 later
1:22, 1:24, 1:27, 1:21
dl(365) 185+band
bench 215,225,235,3×3/240,245failed 3rd rep
con 16:15
pistols and c2bu arent great, but are getting much better
skill and 400s later
str
1)265 + elitefts black
2)205-240
mid
l sits done
cond
1)13:13 ouch pistolas killed me
2)slow, slower, slower still, slowest
Strength:
1a.)Clean DL 205 + Bands
1b.)185, 195, 200, 205, 215, 225, 225
2.)(Smolov FS Week 5 Day 3: 7×5 @ 240)
Skill:
Completed – still working on Free standing HS
Conditioning:
Part 1: 17:33
Part 2: track closed subbed 1:00 airdyne sprints attempting to maintain 80rpms same work rest ratio
Which I could be doing this at regionals but here is my 5:28 Jackie from a few weeks ago.
skill-done
400s- 118, 122, 128, 137 TWT=5:45
TWT is 16 seconds better than last week!
MFS:4-8-3; Got to sleep late and slept poorly.
BBG
1a) No bands. Used ~65%: 275; 5×3. No rest before BP.
1b) DB’s: 75#
Skill:DND. No time.
Conditioning (2 parts)
Part 1- 1 round @ 50%; 4:36
Part 2- DND
a) 205 w/ green band
b) 195 across
HS walk PR at ~ 40′
miscounted while loading the bench and started heavier than I planned. last 3 sets were hard.
first work since monday, got sick and took that forced rest I thought about, funny how that works…
1st conditioning – 11:40
No runs
2nd conditioning – 11:45
1a) 225 4×3
1b) 225 4×3
20 rep HBBS @275 – 13 reps
2 30 sec L-sit
2 approx 50 foot HSW
COND – 15:13 (did only 20/15/10 on pistols)
Strength:
1a) Off 460
1b) 165×2, 175×2, 185, 195, 205(2)
Skill:
Ring L-sits/10 ring dips
Conditioning:
P1) 12:54 (did 20 pull-ups each round by accident)
P2) 1:26, 1:27, 1:25, 1:22
-Spent the day at the Northeast Regional, solid day of competitive exercise spectating.
dl 225 +blue and red band, 3 loops.
bench first time in a while with sore shoulders, stopped at 245.
wod 9:08
rest 10min no runs but did 10min emotm
odd 12 db snatch 70lbs
even 12 cal row
1, 180# plus elitefts red bands
2, 160, 165, 170,175,180,185,190
Skill, did not complete
Cond: 22:10
I didn’t record each round’s time, I remember first took me just over six minutes. I still haven’t figured out a good rhythm for pull-ups.i don’t do butterfly style, mostly strict and then gymnastic kip. I appreciate any tips!
Also I did pistols with a box. New movement for me.
1) 205# + blue band
2) 185#
1X20 HBBS @ 175#
Str –
1) Done @ 60% + 25% 300 + blue and green bands
2) 240,250,260,270,275,280,285
Skill –
Triple Under and Handstand walk practice. Still suck at both
Cnd –
17:36