Wed, 021115

am
A. Front SqT – EMOM x 5 x 5 reps @70% of your 1RM
B. Deadlift – climb to heavy triple for the day, TnG reps – in 12-15 min ; be smart with volume here
C. 65% of B; for 3 sets of 7 reps TnG; rest accordingly in between 
D. Reverse Hyper 3 sets of 15-20 reps @20% of back squat ; loosen up back 
E. 7-10 min of recovery 
 
pm
A. AFAP
100 C2B Pullups (MUST be done in 10 sets of 10 unbroken C2B- final progression) *note this time
80 Ring Pushups (chest to abmat – ring just above abmat height)
60 T2B
40 Front Rack Walking Lunges 135/93
20 Back SqTs from floor 185/123 *one bar, athletes put weight on 
B. DB/KB SA Row 6-8 reps x 4-5 sets 
C. 3 x 15 band scap rear squeezes 
D. 10 min of Scap Work 
E. 30+ of mobility for those who have it 

29 thoughts on “Wed, 021115”

  1. Deadlifts, the drop sets… 3 sets of 7 TnG – think speed on these reps

    make sure to update the page, as the original post had a piece of old programming, which stated a max set…make sure your not reading that by accident.

  2. Morning session before most of you fools had your coffee and gluten free muffins
    A- 20 rm front squat
    225# pr since I’ve never done 20rm before. Probably had more in me too.
    B- heavy single back squat
    360# called it here back was getting squirrelly after all the front squats
    C- recovery on bike for 10 minutes

    Ps- what is this sets of 10 c2b nonsense? I never had any progression just an email that said “oh just do 100 in sets of 10 no big deal” from BP. May the force be with you all.

  3. Am:
    A. Heavy 3 rep deadlift- 235#
    B. 3×7 @ 185#

    Pm:
    Metcon:
    100 c2b’s: 6:58 (UB sets of 10)
    80 ring push ups (no rep scheme whatsoever)
    60 t2b (10/10/10/10/5/5/5/5
    40 front rack walking lunges (20/13/7)
    20 back sqts (UB but not all tng)
    (25:11)

  4. AM:
    A. EMOM 5: front squats x5
    -130

    B. Deadlifts heavy triple
    -222

    C. Drop sets of DL 3×7
    -completed

    PM:
    A. Wod
    -20:08
    Hand ripped on C2B had to space out sets longer than wanted)

    B. Single arm rows 5×10
    – completed

    C. Scrap squeezes 5×15
    -completed

  5. a.m

    1.) front squat emom done @ 245#

    2.) added back squats from other day…worked up to 370# x 2 (390# x 1), 2×2 drops sets done at 335#

    3.) deadlift heavy triple up to a comfy 405#
    4.) 3×7 done at 265#

    5.) 3×15 good morning @ 75# w/lacrosse ball work in between sets

    p.m

    1.) chipper done in 21:15

    c2b: 10×10 UB in 4:55
    R-p.u: 6×10, 2×8, then finished on a set of 4
    t2b: 7×8, then a set of 4
    lunges: 20/12/8
    squats: unbroken w/3ish secs between

    2.) SA DB row 5×8/side @ 60# w/banded scap squeezes between sets

  6. Madeline Senkosky

    Wednesday:
    AM
    A. Front SqT – EMOM x 5 x 5 reps @191
    B. Deadlift – climb to heavy triple for the day, TnG reps: 15 min 286?
    C. 65% of B; for 3 sets of 7 reps TnG at 175
    D. Reverse Hyper 3×15 reps with band on GHD 
    E. 10 min of recovery on bike
    PM 

    A. 8:40 CTB 
    B. 23:28 
    C. Done
    D. Done

  7. A. Rested hip
    B. 275
    C. 180

    PM
    A. 100c2b unbroken sets of 10- 9:25
    80 push ups
    60 t2b
    40 lunges
    No back squats
    – 22:36

  8. Front squat Emom: @182lbs

    Deadlift 3RM: 301.. I was super happy with this. I always avoid deadlifting because of my back. Definitely got more in the tank!

    10×10 C2B: 4:36
    Wod: 19:12

  9. This morning:
    7RM tng power snatch
    -160# successful
    -170.5# 6 reps then 7th one I over compensated and lost it behind. Immediately picked it back up for 7th rep

    3rm on blocks above knee hang power clean
    – 245#

    Afternoon:
    Chipper:
    23:33
    C2b- 7:27
    Ring Push ups- 1 set of 10 then a mosh pit of random sets
    T2b- 10,10,9 (ripped my palm), took a little bit, 11,5,5, 3,3,3,1
    Front rack lunges- Unbroken
    Backsquats- did 2 at 135 like an idiot then loaded to 185 and went unbroken as well
    All in all very shitty

    Hitting up the front squat EMOM and deadlifts tonight with the club

  10. Front squats emom
    = 255#

    DL 3 rep
    = 455#

    DL
    3 x 7 @ 300#

    Metcon
    = 19:20
    (Tried catching you Tasia. Thanks for helping me get in the pain cave)

    Accessory work in about an hour or so

  11. Afternoon session:
    A- chipper total time- 17:58
    100 ctb sets of 10 in 4:49 gotta be a pr (who needs progressions anyway?)
    B- db rows 4×8 100#
    C- emotm 3 power cleans (2 minutes on each weight) just worked efficiency here big weakness of mine
    95-115-135-155-185-205-225

  12. Am
    A) 235 for all
    B) 375lb which is 93% of my 1rm
    C) done

    Pm
    A) 4:16 on pull ups
    21:47
    B) done
    C) done

  13. FS emom: 305

    stayed away from deads tonight hammies have been very tight 🙁

    WOD: 18:30 (c2b: 4:05)

  14. A. Front Squat EMOM
    -265
    B. 3 rep of deadlift 485
    C. 3×7 TnG @65% 315
    D. Long Chipper Wod -17:59 (CTB 5:00)

  15. Janelle Oloughlin

    PM only: 35:22 w reg push ups
    C2b sets of 5/3/2/singles to finish
    Push ups 10/10/10/5’s to finish
    T2b: very slow sets of 5 , couldn’t string together today
    Lunges 15/15/10
    Squats 10/10

  16. AM:
    A. Ohs 5×5
    90

    B. Deadlifts heavy triple
    -230

    C. Drop sets of DL 3×7
    -150

    PM:
    A. Wod
    -18:45
    Hands ripped up this week
    50 strict rings to chest
    60 toes through rings

    B. Single arm rows 5×10
    – completed

    C. Scrap squeezes 5×15
    -completed

  17. A. Deadlifts
    330×3 375×3. 419×3 455×3 485×2 * didn’t dail just was baby. Mentally didn’t have it but have this weight. I want 5+ for triple.
    B. Wod
    10×10 c2b : 4:22
    Wod time 22:24
    Ring push-ups all 5’s. These destroy my shoulder. Was happy to keep sets of 5
    T2b. 10/10/10/6+4 x 3
    Lunges 15/15/10
    Bs 10/10. Back was bugging me bad. Couldn’t get comfy. More in ass hips. Prob cause deadlifted right before idk

  18. AM
    A. Front SqT – EMOM x 5 x 5 reps @70 – 75k
    B. Deadlift – Heavy triple – 125k
    C. 65% of B; for 3 sets of 7 reps TnG; 81k
    D. Reverse Hyper 3 x 15 @20% -25k
    E. 7-10 min of recovery

    pm
    A. AFAP
    80 C2B PUs (10×8) not all UB forgot to note time
    80 Ring Pushups (sets of 5 til last 20)
    60 T2B
    40 FR WL 93 (20/10/10)
    20 Back SqTs from floor 123 (UB)
    Time: 35:25

  19. A.270
    B. 405
    C. Done
    D. Done

    Pm
    A. 11:03 got thro 10×7 before I lost it.
    Total time: 36:13
    B. Done

  20. 3repmax deadlift for the day 365. I didnt climb more focusing in form.
    Fort sqt emom i went heavier than my 70% which is 187lbs so i did 205lbs. I felt really good form looked alright.
    WOD. 100 c2b 5:03min
    Final time was 27:22. Made it to the lunges under 20min but they got really mental a big weakness of mine other than that everything else went smooth.

  21. One session
    A. 5×5 @ 265#
    B. 445 x3 PR
    C. 290# 3×7
    A. First 70 c2b were in sets of 10. After that had to break them up further 🙁
    Total time: 19:25
    B. Crossover symmetry and rows done

  22. Deadlift 253×3
    Wod 25:00
    PU 6:50
    Rings sets of 5 mostly then 3’s and 2s
    T2b sets of 10 except last set 6/4
    Lunges 20/10/10
    Back Squat 7/13 think but very slow

  23. A. Deadlift – climb to heavy triple for the day
    120kg/264lbs – PR 3RM
    B. 65% of B; for 3 sets of 7 reps TnG; rest accordingly in between
    78kg/172lbs
    C. AFAP – TIME: 29:29 – Completed 95 of these doing butterfly C2B… that’s 95 more then I could do last week!
    100 C2B Pullups – TIME: 10:58 (6×10 C2B took me 10:21 three weeks ago). New goal – knock 1:30 off this time in 4 weeks
    D. Reverse Hyper 3 sets of 10 reps: 30kg/66lbs
    E.10 min Recovery Row- Complete

  24. A.front squats EMOM – 265#
    B. DL – 430# x 3 (PR) old 1rm is 425 at games this summer
    C. 3×7@280#
    D. Accessory done
    E. Recovery done

    PM
    A. 16:31 workout (3:20) for 100 c2b
    B. Accessory done

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