june 26, 2012
58 comments
06/26/2012
function
A. standing press @ 12X2; 4-6 x 3; rest 2 min
B. close grip bench press @ 2010; 12-20 x 3; rest 2 min
C. db walking lunges - 20 steps unbroken; rest 1 min x 3
being - (testing)
A. Front Squat - build to a 1RM
B. Incline Bench Press - build to a 1RM
C. Power Snatch - build to a 1RM
will
part 1:
A. snatch balance - 2 tough every 45 sec for 8 min
B. PS x 1/OHS x 3 - EMOM for 8 min
C. 10 CTB chin ups - EMOM for 8 min
rest 4+ hours
part 2:
for time:
15 ring HSPU
30 power clean - 115#/80#
12 ring HSPU
30 KBS - 2pd/1.5pd
9 ring HSPU
30 DB Squat Clean - 55#/35#/h
6 ring HSPU
30 push press - 115#/80#
3 ring HSPU
SHE
A. pronated grip Th2B chin ups @ 22X0; 2-3 x 3; rest 2 min
B. mixed grip Th2B chin ups medium grip @ 22X0; 2-3 x 3; rest 2 min
C. supinated grip Th2B medium grip chin ups @ 22X0; 2-3 x 3; rest 2 min
D. FLR on rings - accumulate 5 min
(Th2B = throat to bar - get shoulders down and back, neck long at top)
P1/P2
P1 - KB clean and jerk x 3
P2 - rests
(4 sets - rest only when partner goes)
+
partner burpee ladders - 1-5 x 3 @ moderate pace
(i.e. P1 does 1 rep, P2 rests, P2 does 1 rep, P1 rests....up to 5, then start at 1 again x 3)
+
P1+P2
"tailpipe"
3 rds for time:
P1 - row 250 m
P2 - holds 2 KB's - 24kg male/16kg female in the front rack position
(rack is held as rower goes, and yes, one person is lucky enough to start with the rack - timer begins when rower begins 1st round - switch places per round so you have 3 rds of each)
workout compliment - Gym Jones
F - post loads
B - post loads and %'s of IBP and PS to FS (i.e. FS/IBP/PS)
W - post loads, notes and time
S - post loads and sets
P - post loads and time
No incline bench and did heavy BS yesterday so...
Being from 6/23
A. close grip bench press - build to a tough double fast
B. hang power clean off blocks - knee cap - build to a max single fast
+
10-1 for time:
T2B
Ring Dips
Power Clean - 70% 1RM
A. 265
B. 215
+
12:44 w/175 PC's
Frustrated w/oly lifts. I haven't made any gains in months. I feel like I have a good comprehension of the technique but just can't put it all together. I will try to post a video later.
Being
*feeling very sore, tired & achy with 13 hours of travel over the weekend so did some light recovery work. I may just take a back off week since I haven't done so in 3 months or so. Haven't had the "go" of late.
15 min row @ Z1
+
10 min mobility
+
15 min AD @ Z1
I have really been finding the Partner workouts to be very inspiring. It has the interest of my wife as well, because she always wants to workout with me. Fortunately, she's very competitive, and a great team-player, so we've been trying to incorporate 2 or 3 of these per week.
The other days, I focus on Oly lifting - rather difficult to do as partners. So I was wondering: Would there be benefit for my wife to mix the P1/P2 with the She programing? Or would it be detrimental to alternate them daily?
Being
FS - 255
Inc BP - 120, felt a weird twinge in my right elbow here and shut it down.
PS - Rested for about 20 min after BP, got up to 130 and felt that twinge again. Called it there.
SHE from 6/19
A1. Close Grip Bench Press @ 30X0; 3-4 x 3; rest 10 sec
A2. Standing Press @ 22X1; 5-6 x 3; rest 90 sec
A3. Mixed GRip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec
A4. SA DB Torso Row @ 20X0; 5-7/arm x 3; rest 90 sec
+
for time:
60 knees to elbows
50 ring push ups
40 ghd sit ups
30 burpees
20 slam balls
10 farmer's walk trips - 25 m each - 1 pd/h
A1. 95(4)/105(4)/95(4) <--- somebody stole my 5's on the last set and I was clueless!
A2. 53(6)/63(5)/63(5)
A3. UW(3)/10kg(2)/10kg(2)
A4. 25(7's)/35(5's)/35(5's)
+
25:59 <--- Accidentally did TTB instead of K2E, and then I missed the burpees so I tacked them on the end.
Typical completely clueless Tuesday morning for me...a little stressed trying to squeeze it all into an hour of open gym, but enjoyed my first day of SHE!
Oh, used a #20 slam ball**
what's the thought behind the incline bench? i've been following the blog for a few weeks and seen it pop up twice. not being critical, just earnestly what the skill/strength transfers into or the process behind that particular programming choice.
User - I would think that the incline bench is to help develop overall upper body pushing strength. This may benefit overhead lifts, as well as push ups, and HSPU's.
Will - June 23rd (did last night)
A. 275
B. 255, 260, 265
C. 29, 28, 29 - @ 2 pd
+
Did 3 400m runs with 15 burpees - no vest. No time to do everything, so cut it back.
Back from 4 days off, really sore from this already! I'll be tackling today's Will shortly.
"tailpipe" is a classic!
Function
A. Standing Press @ 12X2: 65#(6) - 85(5) - 95(3)
B. Close Grip Floor Press @ 2010: 95(16) - 95(13) - 95(10)
C. DB Walking Lunges: No DBs so used a 1 and 1.5 pood KB, alternated sides per round
SHE 6/24
22:19
Ring dips are my weakness!!! Everything broken
SHE
DONE - good cues for shoulders back, neck long.
FLR 1min/1min/1min/45/45/30
Upper body is smoked now from yesterday and today, hopefully we hit up some lower body tomorrow!!
Will:
Part One did snatch balance 5min then PS / OHS for five min got to 165 just stayed moderate rotator slipped after last one
No Rest (5min)
into WOD 23:29 was awesome
Have not done HSPU on rings sence March 8-5-2/ one fist set then just sets of 3's
Squat cleans in 5's used it as a cool down
Good Over All
My life has been a little crazy recently, but, I'm super excited about the ' SHE' work outs.
a. 3/3/3
b/ 3/3/3
c. 3/2/2
d. 1 min., then 30 sec on 30 sec off, for the rest up to 5min.
pull ups were not weighted. Personally I think I did badly- not for lack of effort, but for how I felt doing the pull ups. After I was done I couldn't imagine having done them weighted.
user (re: P1/P2)
1. please leave a name so i can chat back, thx
2. mixing the sessions are tough, it goes against my thoughts on doing other programs and mixing them...as sometimes they do not mix well, and some problems may arise where the overload of movements and joints may not be appropriate...BUT..in some cases if the athlete has a coach that can see it and know when its good or not so good and keeps good communication with the coach, then it might work out for the best..let me know what you think
user (re: incline bench press - IBP)
- used as an absolute strength movement
- with the incline the ability to use the lats in the movement as is done in bench is less
- taking the lower body out of the movement ala standing press makes it a pure upper movement for strength development without room for cheating (not saying the press is cheating - dont go there)
- it correlates well with the other 2 movements for analysis of pure upper strength relative to pure absolute hip strength from FS and pure hip speed from PS...these markers are a good starting point of seeing where things balance out for the athlete/fitness go-er
- uses shoulders and neck and chest for the movement - so supplementary for folks needing improvement in that area without other supporting structure
hope that helps
A. pronated grip Th2B chin ups @ 22X0; 2-3 x 3; rest 2 min
BW-3 / 3#-2/ 3#-2
B. mixed grip Th2B chin ups medium grip @ 22X0; 2-3 x 3; rest 2 min
L3#-3/ R3#-2/ L5#-2 (supinated arm noted)
C. supinated grip Th2B medium grip chin ups @ 22X0; 2-3 x 3; rest 2 min
3#-3/ 5#-2/ 5#-2
D. FLR on rings - accumulate 5 min
Started at 20/20Rest, eventually ended the last 2 minutes at 20/ 30-40 Rest
Very tight shoulders/pecs, top suspect is the ring dips from Sunday.
SHE
A. 9#/15#/20#, all x 3
B. 15/20/25, all x 3
C. 20/25/30, all x 3
I am a former rock climber so pullups with various grips are in my comfort zone, could have used more weight I think for pronated
D. completed in 5 sets of 1 min each, challenging and definately needed
Being:
32/170cm/67kg
A: FS 100kg (5kg PR)
B: IBP 75kg (1st time) = 75%
C: PS 57.5kg (5kg PR) = 57.5%
Notes: really can see some strength increases here. I think more on PS is not far away. Lost the pop off the hips after the last weight increase, believe with practice I can achieve it.
@coach - could you give an idea as to what balances should be the goal among these three basic movements? (upper body power and hip speed vs hip power)
@Jonathan Hall
Don't know what James thinks but Poliquin says thats Incline BP should be 73% of FS, and Power Snatch 65% of FS. http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/561/Top_3_Strength_Tests_for_Athletes.aspx
Will
Part 1
A. All sets @ 135 - with some misses. Man I suck at these!
B. 135 all sets - felt good, could have gone heavier
C. 8 sets of 10 all UB
Rest 10 min
Part 2
17:55 - great workout...tough!! DB squat cleans were by far the worst part.
I have not posted in a few months, but have been following the blog. I decided after the sectionals to do a neera cleanse and go super strict paleo for 3 weeks and then go back to repeat last years group 5 training that began early may. After a 7 day neera cleanse I dropped from 157 to 146, I was about 16-17% body fat before. About a month ago I was 153 and 14% bodyfat. I have not weighed myself or taped myself since then, but plan to this weekend (i am still probably about 155, and around 13-14% bodyfat)
Ironically, the workout from last year on July 5, 2011 was almost the same as today's workout which I was planning to do today. Last years had front squat, power snatch and then incline bench bress. I did not do the incline bench press today, but subbed close grip bench press.
Todays results:
A. Front Squat: 195, 215, 235, 250 (10#PR), 260 (20#pr)
B. Power Snatch 135, 145, 155 (missed twice), 150 (tied PR)
C. Close grip bench pres -165, 185, 200, 205 (10# PR)
I am going to a John North Olympic lifting certification this weekend so will probably do 5 weeks of olympic lifting and then I have my 2 week annual training for the national guard. I will probably jump back into the blog then. I am pretty happy with the results of the last 8 weeks of the group 5 training from last year especially the front squat PR.
jon T has it right on the %'s, been using them for years for fitness folks and love it for balancing things, i'll look more into this for the direction of the being training from here on in..so thx everyone for posting the scores - it helps..
good to see you again sean queller
joe, post some videos of the lifts here and lets take a look at some things...sometimes improvements in speed strength stuff requires balance of the CNS (day to day stuff, sleep, food, etc...) to ensure you can learn the patters at the right % as well...if these are in place as well as on a consistent plan then they should improve, then and only then can we suggest that the technique piece is the issue...so lets have a look
Being
Took a few days off (last wednesday was last workout). Too much stress with work and sleep. Hadn't taken any time off in a while.
Right quad is a little bruised and sore from a work accident too.
Make up from 6/23
Close grip bench tough double - 185
Today:
Max single Hang Power clean from blocks - 205, just missed 215
A.) skipped front squat, quad hurts too much in bent position. 1RM is usually 250-265
B.) Incline bench - 195
C.) power snatch - 135
@ James and Jonathan T - thanks I appreciate this new test even more now. Looks like its time for me to dial up the PS. James, thank you for measuring our strength balance and taking it into consideration. Anytime you need info, let us know and I'm sure many here will get it done
Being
A. 315
B. 245 (78%)
C. 175 (55%)
SHE complete
Being
A. 265#
B. 215 - subbed 16" flat bench press (81%)
C. 160 (605)
+
worked up to 175# in the squat snatch after for practice
Pretty meh day. Back at it tomorrow with some better sleep under my belt hopefully!
*That's 60%, not 605...
A. Pronated Grip - BW x3, 5# x3, 7.5# x3
B. Mixed Grip - 7.5# x3, 10# x3, 15# x3
C. Supinated Grip 15# x3, 20# x2, 26# x2
D. FLR on rings - accumulate 5 min - hardest part today
1min on 1 off, 30sec on 30sec off x6, 45sec 15 off 15sec to finish
Strict Pull-ups are already feeling stronger!
Will - Still nursing my shoulder, seems almost indefinitely. Today, first time putting loads overhead for a while
Part 1: A and B done at 95#, Felt ok after a few sets
C done as pull-ups, rotation felt bad, switched my grip often
rest about 1 hour
Part 2: 25:34 - Having Lars watch me, by far the worst part...
SHE
A. Pronated Grip - BW x2, BW x2, BW x2
B. Mixed Grip - BW x3, 3# x3, 5# x2
C. Supinated Grip 5# x3, 8# x2, 5# x2
Humbling.
D. FLR on rings - accumulate 5 min -1min x 3, then 30s x 4
My one SHE wish is to see the workout before bed. A longshot, but a girl can dream
Danny B
Function: June 23rd 2012
185lb back squat for all rounds, strict pullups(oops) 7,7,5,5,4, times 2:38, 2:38, 2:37, 2:40, 2:41
A little disappointed in the snatch. Came in feeling like my technique and numbers are steadily improving but things were not clicking today.
FS: 265 (about where I expected but not sure of previous PR so let's call this it)
IBP: 165 (63%)
PS: 135 (50%)
Feeling a very painful area in the transition area between up and down on the Bench press. Unusual, as I do not feel this at all either in pushups, HSPU or regular BP. That angle, though, was killing today otherwise I would have continued up.
Onward and upward.
being.
A.235 - felt good. 5#'s off pr.
B. 200 - close grip. harder than I thought. Fatigue?
C. 145 - 145 felt good. didn't have the speed to get under 150.
Being.
A. FS - 235
B. IBP - 200 88% of FS
C. PS - 145 62% of FS
WILL - Part 1
A. 185 *3 or 4 frustrating failed attempts
B. 135 *easy but good tech work
C. Complete UB
Part 2
15:17
RHSPU - 12+3, 6+6, 5+4, 6, 3
PC - 10, 10, 10
KBS - 15, 10, 5
SC - 6 sets of 5
PP - 15, 15
Frig, that totally floored me.
23/6'4"/~210lb
A. 95/115x3/115x2
B. 75x15/90x12/90x12
C. 12lb/22.5/22.5 per hand
Notes:
Press was good except I jumped up in weight too fast.
Bench press was tough to keep tempo on. My rhythm for 2 seconds down just awful because I am trying to focus on getting atleast 12 reps. Gotta work on that tempo.
Walking lunges were tougher than I thought they would be. Good wod.
Just did 4 days of the Neera cleanse - first time and felt great.
Quick question: in the booklet that comes with the Neera cleanse, it recommends brown rice as part of the slow transition back into solid foods. I eat paleo and typically don't eat rice, but I also don't typically fast for 4 days and am tempted to just follow their instructions.
Any advice from the BD community on this one? Should I just go with brown rice, or have folks been fine just transitioning with juice and veggies?
Thanks in advance.
Being
A. Front Squat 265 (PR is 275)
B. CG Bench 265 (No Incline, last time was 215 on incline)
C. PS 155
Sean Cummings
SHE
A. 3/3/3, band assisted (3/4" thick)
B. 3/3/2, band assisted (3/4")
C. 2/2/2, band assisted, (1/2" thick)
D. Completed, very broken
Very happy with all the strict pull ups in the programming (in SHE as well as in Function). Pull ups and HSPUs are at the top of my list in areas to improve.
40/6'2"/204
Being:
A FS: 90/110/130/140/150/155kg (341#) - a little under max FS
B IncBP: 220# - 63% ratio
C PS: 60/70/80/85/90/95/100kg (220#) - 63% ratio
Everything felt heavy and body is incredibly achy and sore from that lunge workout. Everything hurts right now and I'm not sure why. Hard to breath here in Colorado Springs. Crazy wildfires rolling into town over the mountains. Falling embers and smoke all over. Not sure if it is national news but it is a sad day for many people and some very historic areas. You won't find me bitching because we don't have air conditioning in the house anymore.
Will:
A: 135, 185, 135 for remainder
B: 155
C: complete
(rest 25min)
Part 2 - 17:35
DB cleans about killed me. Back, shoulders and knee still fried from this weekend.
Being
A. 275
B. 215 (78%)
C. 175 (63%)
Not too shabs (short for shabby)
25m 205lb
New to OPT workouts and I love everything about them.
Have not decided my group yet, looks like I will probably be "being"
Standing strict press 105 x 6, 6, 6 (I see now I should have gone up...I'm learning)
Close grip bench 115 x 17, 15, 20
Lunges with 35lb db's
8 min EMOM:
2 snatch balance 115
Rest
1PC + 3OHS 115
Rest
5C2B and 5T2B
Rest
10 min EMOM HSPU x 4 kipping
ExcIted to continue!
@Stahl... re Neera re-intro of solid food:
i asked the same thing last month - see responses from lars, trevor, JBF3:
http://optexperience.com/blog/item/may-23-2012
i did veggie broth + applesauce at breakfast, a few hours later it was meat chewed really well and well cooked veggies; i had no issues but was very careful to chew well... the next day i ate normally
she
A. pronated grip 7.5# x3, 10# x3, 12.5# x3
B. mixed grip 10# x3, 12.5# x3, 15# x2 (left palm in, right, left)
C. supinated grip 7.5# x3, 10# x3, 15# x2
D. FLR on rings 1:00, :30, :30, :30, :30, :20, :20, :20, :30, :30
i thought i would do the flr one minute at a time, no problem. ha!! i always seem to think that way when it comes to doing stuff i've never done before.
SHE
1. Pron Grip chin ups 3,3,2 w/ 20lb db
2. Mixed " 3,3,3, w/20lb db
3. Sup " 3,3,3 w/#20
on last few sets found it hard to retract my shoulders....felt arms taking over
did last tuesday's met con after...since I missed it last week
finished in 18:13...need to work on those KTE again...broke up way to many times sets of 5 after 30 ;-(
Being
Front squat - 290lbs (5lb PR)
Bench Press (no incline bench) - 305lbs (105%)
Power snatch - 165lbs (10lb PR) (57%)
Looks like I have some balancing out to do...
29/6'1"/180lbs
This was me...
My one SHE wish is to see the workout before bed. A longshot, but a girl can dream
Will
Switched the order. Had to but it was stupid
Part 2
19:54 - been a long time since I hit true muscle fatigue. Got to last 3 rhspu at 17:20 and failed 2x - couldn't get out of the bottom at all. Db squat cleans and last 3 HS took longest
Part 1
Pre: FS 2 x 6 @255
A. 155(2 sets)/165 for rest
B. 135/145/155/165x2/155x3
C. Complete, broken. No endurance, can't kip right for repeats still. Happy to get all 80 in
Being. M/25/5'10"/180
Wasn't sure what to expect on a testing day one month after a five month injury break. But, I definitely surprised myself some.
Front squat: 295, 10 lbs shy of my previous PR. Tried 305, but didn't come close.
Flat bench (as no incline available): 265, again 10 lbs shy of my pre-injury PR.
Power snatch: 185, 15 pounds shy of my PR. I may have had a chance at 195, but my back was starting to tighten up, so I pulled the plug.
@ Brent - sorry to hear about the wildfires. I grew up in Colorado (Denver and Ft Collins) and know the threat they can produce. Hope people are staying out of harms way!
@McCabe - thanks!
Being
A. Matched my PR - 275
B. 195
C. 10# less than my PR - 155
Meh...
A) Standing Press: 105x6, 115x5, 120x4
B) CGBP: 95x18, 105x15, 120x12
C) 35's, 40's, 40's
Trey T.
Did being today.
- 300# front squat
- 275# CGBP (no incline bench)
- 195# power snatch (10# PR over my previous)