24 thoughts on “140602”

1. That conditioning escalated quickly

2. Any peeps out there with no ropes to climb? Thinking of scaling option. How about 5 bar muscle ups or I’m not gonna do the ME strict pull-ups in the accessory work and do 15 strict pull-ups for the climbs.

   • Do it w the strict pull-ups

     • Saw this a lil late. Did the seated ring pull-ups via outlaw crossfit this morning. They got a lil spicy so I’d say the sub was good.

3. I noticed the website has an additional exercise the emailed version didn’t.

   • Edited after the initial post

4. 1) 295/335/375×7

   cond ~15:00
   did what was in the email, 205 is about 85% of max PC and was wondering why so heavy lol. subbed L sit ring pullups for rope climbs.

5. Connectivity: done

   Dead: 345, 385, 335×4

   Cond: 9:12
   subbed 9 seated ring pull-ups for ropes. PCs done at 185(265).

   1a) Med ball swings off back of ghd w/ 14lb ball

   Alternated w/60-90sec rest

   2b) ME Strict fat grip pull-ups: 7,9,8

   • *435×4

6. cond
   6:57

7. Power:
   1.) 295, 335, 375×6 non T&G

   Acc:
   1a.)310, 330, 350
   1b.)17, 15, 14

   Conditioning:
   6:52 @ 175#

8. 1) Deadlift:
   5@75% 100kg
   3@85% 112.5kg
   15(ME)@95% 125kg
   5×5@80% 105kg

   2) Reverse Hypers: 3×15 AHAP
   On the GHD with red band for resistance

   3) Strict Pull-Ups: 3xME
   13/12/11

9. Power
   1) 300, 340, 380×8

   Acc
   1) DND, no reverse hyper
   2) 18, 18, 15

   Cond
   6:16 @175#

10. Not lifting this week, got a powerlifting meet this weekend. Planning on opening with 425, 300 and 500. At 198 BW Ill let y’all know how it goes

11. Power
    220, 250, 280-2

    Accessories
    1) bw, 10, 15
    2) followed the email, didn’t see this one.

    Conditioning
    13:31 subbed 6 9′ rope climbs from seated, done at 135# (based off email) and 20#

12. POWER: 1) 300, 340, 380 x 7
    Acc: 1) 3 x 15 with 20lb medball off of the ghd
    2) 22, 17, 15
    Conditioning: 6:01 @175#

    • PC all singles

13. M/28/#155/NorCal
    Power
    Did Fridays stuff.

    Accessory
    Done #25 sandbag

    Conditioning
    Did what was sent through email. My bad coach.
    10:58 #205 (87% of 1RM 235)

    • Accessory
      2. 20-17-14

    • Power
      Done on 2014/6/3
      1. #256-290-323(8 reps)

14. Power

    Deadlift 355, 395, 440×5

    Acc

    Pull ups 22, 16, 11

    Conditioning

    10:05 w/ 205#

15. M/35/152/5’9″
    connectivity
    done
    Power
    1) Deadlift 262×5,297×3,332×6
    Accessories
    1)Reverse Hypers 3×15 body weight
    2) DND-Followed the email
    conditioning
    DND,ran a Spartan Race Yesterday,still kinda trashed
    so just worked on some Hang Power cleans for technique

16. Power:
    1) 345/375/435×4

    Accessories:
    2) 15, 14, 12

17. Running a day behind. Still fighting this cold

    Power
    1.) 5 reps @ 360#.

    6 reps @ 345# last cycle

    Accessories
    1.) No hyper
    2.) DND

    Cond
    Did the Ways with Strict Pull Ups

    9:40

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