Great work last week everyone! Percentages are going to keep moving up and hopefully you guys will adjust to the amount of volume needed for full performance based programming! Just so you know we will be working most parts of programming based on 4 week cycles. Certain aspects of the programming will be longer then 4 weeks.
Please continue to post your times and scores to the comments. Your feed back helps us determine wether or not to up percentages, increase amount of volume etc.
Also in terms of time management, you should be able to get this programming done in just over an hour. If you need, keep a handheld timer running, rest 2 minutes between sets so you dont waste too much time. Some days will take longer, but for the most part an hour and a half should be more then enough time.
a)Warm up
3 rounds not for time
6-8 muscle ups
50 double unders
16 pistols squats
b) Back Squat
1x8 65%
1x8 70%
1x6 80%
1x6 85%
c) Jerk
5 x 1 x 80%
d) Row 300m
Rest 1 minute
Complete as many rounds until you can not hit 300m in 1minute
a) Warm up completed
ReplyDeleteb) 1 x 8 @ 205
1 x 8 @ 225
1 x 6 @ 255
1 x 5 @ 275 (failed on 6th rep)
c) Reps at 175, 185, 185, 185 and 195
d) Failed to complete 3rd round
A) Warm up Completed
ReplyDeleteB) 1x8 @245
1x8 @265
1x6 @300
1x6 @320 (only got three reps, failed my fourth rep)
C) 5x1 235
D) 5 Rounds completed
E) Did 5 more rounds after that just to get 10 rounds
Warmup: complete but I replaced muscle ups with strict pull ups and ring dips because I can't do a muscle up in Pickering.. Idk.
ReplyDeleteBack squats: 155 x 8/165 x. 8/175 x6---> (screwed up math-- this set was unnecessary��) /185 x 6/195 x5- had to bail#6.
Jerk: 80% of 165 meant 135 for all jerks but I wanted to play with it because I think my max may be a little off... So I did a few extra experimental sets. 135/135/145/145/155/165/165/165- fail
Row: I quickly learned I cannot row 300m in less than a minute... So I figured a sure way to get better at rowing is to practice. So I did 10 sets of 300m... 1:07.6/1:05.6/1:05.7/1:15.6/1:10.1/1:13.2/1:11.7/1:13.7/1:13.6/1:10.0
B) 190/205/235/250
ReplyDeleteC) 165. Should've done 180 but I forgot my 1rm was 225. Shit.
D) 57/58.5/fail. Completed 10 rounds tho averaging 1:05.
A) complete
ReplyDeleteB) 8x265, 8x285, 6x325, 6x345
C) 240x5
D) 3 rounds, missed 4 by 2 seconds
a) Warm up
ReplyDelete2 full rounds 6 MU, 50 DU, 16 pistols
1 round 2 MU, 50DU, 16 pistols
b) 1 x 8 @ 225lbs
1 x 8 @ 242lbs
1 x 6 @ 276lbs
1 x 6 @ 293lbs
c) 5X1 @ 196lbs
d) 2 rounds + 280m
WU MU x 7 x 3
ReplyDeleteSquat 285-285-315-335 x 5
Jerk x 235
8 Rds
8 rounds? Jesus christ monster.. sick job man
DeleteJerk at 225 not 235
DeleteSquat : 225. 235. 265. 275.. again went off old max cause I haven't maxed out in a while, felt like I could have gone heavier but figured lets stick to the programming untill max out day
ReplyDeleteJerks all sets completed at 225
4 full rounds and missed the 5th by 12 metres
54 sec 55 sec 57 sec 58 sec 12 metres left
A) Warm up completed
ReplyDeleteB) Back Squat
1x8 @ 265
1x8 @ 285
1x6 @ 325
1x6 @ 345
C) Jerk 5x1 @ 245
D) 4 rounds + 290m
A) I completely missed the warm up, oops!
ReplyDeleteB) squat 8@155, 8@165, 6@185, only got 2@200 then my chest started dipping too much so I left it at that
C) jerks at 135, which I'm super happy with
D) subbed the WOD for the Friday wod of DU/front squat/SOH since I figured rowing balls out might not be the best for my back and I want to save it for whatever else the week brings...
A) Warm up: First 2 rounds could only string together 3-4 muscle ups. Added additional 10-12 strict dips/round. 3rd round I just did the strict dips. Completed warm up otherwise.
ReplyDeleteB) Back Squat
1x8 @ 205
1x8 @ 225
1x6 @ 255
1x6 @ 270
All complete.
C) Jerk 5x1 @ 165
D) 2 Rounds + 290m
A) Warm up completed
ReplyDeleteB) Back Squat
1x8 @ 250
1x8 @ 270
1x6 @ 310
1x6 @ 330
C) Jerk 5x1 @ 245
D) 4 rounds + 290m
Back Squat:
ReplyDelete1x8-230
1x8-250
1x6-285
1x6-300
Jerk-215
Row- Failed on round 9
58:3
57:9
58:5
57:9
58:2
1:00
55:7
58:8
FAIL-1:02
Huge reason why a lasted this long was because I had Steve, Chris, Maria, and Raul yelling and pushing me though it. Thanks guys!!!
even if you told me there was no chance of me catching that. nice push buddy.
Deletea) warm up done with 40 dubs by mistake.
ReplyDeleteb) back squats
8x200
8x215
6x245
6x260 (failed 6th rep and put the bar back up and did a single)
c)jerk 5x215 completed felt pretty heavy after maxing out squats
d) 5 rounds completed rested for a few min then finished the set of 10 at about a 1 05 pace (didn't feel great coming back after 3 days off and drinking 713 beers this weekend)
A. Warm up completed with strict
ReplyDeletePull ups and ring dips in substitution for the elmeisters kryptonite (aka muscle ups)
B
I don't like this iPhone blogging, it keeps cutting me off!
DeleteBS 8x 165, 8x 175, 6x 195, 6x 210
(I'm rounding up always but sticking with % as I know it's posted for a reason and I'd like to be mindful of my progress)
C. Jerks @ 135 easy peasy :)
D. Made 7 rounds and failed
The last as I finished just over the mark