Workout of the Day
A.
Two sets for quality and efficiency, not time, of:
15′ Rope Climb x 2 reps
Wall Ball Shots x 10 reps
Toes to Bar x 10 reps
B.
Five sets of:
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x 6-8 reps @ 75%
Rest 2 minutes between sets
C.
Six sets of:
Halting Snatch Deadlift + Snatch
Rest as needed
D.
Four sets of:
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 90%
x 10 reps @ 72%
Rest 2 minutes between sets
April 27, 2012 Competition Program
May 4, 2012 Competition Program
May 11, 2012 Competition Program
May 18, 2012 Competition Program
May 25, 2012 Competition Program
Hope this is not too dumb a question but is it 5×5 @60 5×3 @80 5x 1 @ 90 etc….
Usually, it is one set at each percentage (vs. 5 sets at each)
CJ-
For Part B. today you have asked for 5 sets of front squats, but then only listed out 4 sets. Looking back at the front squats and back squats prescribed for Monday’s workout, I am assuming that you did intend for us to do 5 sets of front squats today and meant to write this for B:
Five sets of:
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x 6-8 reps @ 70%
x 6-8 reps @ 75%
Rest 2 minutes between sets
or maybe?
Five sets of:
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x 5 reps @ 70%
x 6-8 reps @ 75%
Rest 2 minutes between sets
Sorry about that guys, it’s just four sets of front squats.
A) done. we don’t have ropes, so subbed some ring rows in to help with shoulder recovery
B) 165-220-250-210
C) 85-95-115-135-155-165(PR)
D) 245-280-310-250
Wednesday’s workout… sort of. Decided to call it short. I’ve got some recovery work to do.
A) 6-6-4 with muscle-ups. L-sits were tough today — my first sign that I wasn’t ready for an intense workout.
B) 80kg – 85 – 90 – 95 – 95
* On my first rep of 95kg I just about fainted. I knew I was tired, but…. well I was stubborn and kept going until I decided after 2 reps into my 5th set I was being an idiot and called the workout. Foam rolling, deep breathing, better recovery habits at work. See how I feel tomorrow.
My results
A.
Done.
Felt good and rope climbing is always fun
B.
62.5 – 82.5 – 92.5 – 8×77.5
82.5 felt quite heavy
C.
30 – 40 – 40 – 40 – 50 – 52.5 (all squat snatches)
Felt better and better for each rep. Did some extra snatch reps after this @40 to take advantage of the movement pattern.
D.
87.5 – 100 – 112.5 – 90×8 (@125kg 1RM)(error remembering the wod as 6-8 reps on that last one)*doh*
I’m resting and recovering the whole weekend. See you all on monday!
A: Done
B: All sets complete based on 325 1RM
C: Started at 135 and built up to 190 on my last set.
D: All sets completed based on 1RM of 400. Last two sets were a grind.
A. Done. Sub’d some Bartendazzz moves for Rope climb
B. FS 60kg, 80kg, 90kg, 75kgx8
C. HSDL-PS 50kg, 52.5kg, 55kg, 57.5kg, 60kg, 60kg
D. HBBS 80kg, 90kg, 100kg, 85kgx10
Ok, I may be way off going doing the Competition pgm, but since this is the off-season I thought it would be fun to try it out for a little while. And my schedule at work allows it.
CJ, kick me out if you want!
A. Done (moving a little slow after sitting in business meetings/flying for 3 days)
B. Based on 290# 1-RM
5×175,3×235,1×260,8×220
C. Halting Snatch Deadlift + Snatch (squat)
135, 145, 155, 165, 175(F), 175F), 175(F)
Not sure if it was just my temporaryflexibilty issues today (a little stiff from a bunch of sitting around this week) or just not a great day for thesnatch. The weight flew up, just ended up catching it a little in front, a little behind or with soft elbows.
D. Based on 375# 1-RM
5×265,3×300,1×340,10×270
A.
Done with 30 lbs ball (13,6kg)
playing around with different rope locking technique
B.
5 X 54kg
3 X 72kg
1 X 83kg
8 X 68kg
C.
1 X 40kg
1 X 45kg
1 X 50kg F Bar too far from body, missed it behind
1 X 52kg F not aggressive enough under bar
1 X 52kg
1 X 54kg F Didn’t finish pull
D.
5 X 74kg
3 X 84kg
1 X 95kg
10 X 76kg
A.
3 sets of:
10 strict pull-ups (slow up, fast down)
10 wall-ball shots (used a 10 kg sandbag, throwed it up as high as I could)
10 toes to bar (slow up, fast down)
B.
5x 82,5 kg
3x 110 kg
1x 122,5 kg
8x 102,5 kg
C.
1x 50 kg
1x 60 kg
1x 70 kg (fail)
1x 65 kg
1x 65 kg
1x 70 kg
D.
5x 105 kg
3x 120 kg
1x 135 kg
10x 110 kg
A.done
B.based on 115kg 1RM
C.70kg all
D.based on 120kg 1RM
4-28-12
A.
Done
B.
145/195/200/155×8
C.
145
D.
195/215/255/215
A. Was Evil Wheels instead of toes-to-bar
A. Completed
B. 5×170, 3×230, 1×255, 8×215
C. 63/83/93(f)/93/103(f)/103
D. 5×225, 3×255, 1×290, 10×230