A1. Bench Press @ 30X0; 4-6 x 5; 10 sec
A2. Clap Push Ups @ 10X0; 10 reps x 5; 120 sec
A3. High Bar Back Squat @ 30X0; 4-6 x 5; 10 sec
A4. Explosive Jumping Air Squats @ 10X0; 10 reps x 5; 120 sec
B. GHD Raises @ 3010; 8-12 x 5 sets; 90 sec b/t sets
post weights and notes to comments
30X0 means 3 sec down, 0 sec pause at bottom, explode on concentric and 0 sec pause at top
keep thighs above parallel on air squats, focus on explosion on landing
chest to deck and there must be an audible clap for reps to count on push ups
5 workouts will be posted for next 3 day cycle...all for total time...it is up to you to decide the order and the time frame b/t each event...rest well on Monday
This comment has been removed by the author.
ReplyDeletebench: 185x5, 195x5, 205x5, 212x3, 205x3
ReplyDeletesquat: 195x5,215x5,232x5, 235x3, 205x5
I;m gonna miss out on the 5 wods for time as I have a soccer tourney on thurs and fri. I hate missing the "for total time" cycle.
Will probably hit one or 2 of the WODs on tues.
Do we move from A1, to A2 to A3 to A4 like a superset with noted breaks, 5 times? or do we finish bench, then finish pushups etc...
ReplyDeleteI am assuming we finsh B. by itself at the end of the wod...
THanks dawgs
Superset it, Garage, and B is all by it's self.
ReplyDeleteBench 155,175x4 ; last 2 sets of clapping pushups i could only manage 6 but finished out with explosive regular ones.
ReplyDeletesquats 165,175,185,200,215
GHD raises 10,10,10,8,10
Thks geoff
Due to some unforseen circumstances I have been/will be unable to leave the group home I work at untill Monday. Kinda sucks as I feel like my momentum was just getting back to normal.
ReplyDeleteI will attack the total time WOD's with a vengence.
Bench Press-
ReplyDelete6/145,6/155,5/160,3/165,4/155
Back Squat-
6/205,6/215,6/225,6/235,3/240
BP - 198-203(5)-208(4)-213(2)-198(3)
ReplyDeleteSquat - 220-240-270-296-316(3)
GHD - 10-10-8-6-6
Went heavy first then worked on getting speed on the bar.
ReplyDeleteBench Press 315x2 335x2
BP and Squat weight=185
Really worked on getting explosive speed with each rep. I haven't done dynamic work in a while.. felt great.
At CF Regina,
ReplyDelete"Erin"
5 Rounds
15 2x40lb DB Split Clean
21 Pullups
12:29
Tore hands on second last set of pullups. Slowed progress but got through it alright. Thanks for the push and coaching Chris
A1. Bench Press 155#
ReplyDeleteA2. Clap Push Ups: Tough going from yesterdays ICC Edmonton Challenge
A3. High Bar Back Squat 155#
B. GHD Raises: havingthe proper machine helps a lot. Still need some work.
Thanks Gord and Giles for the help today at OPT> My brain was a little fried from the ICC Challenge in Edmonton and all the friggen driving.
Placed 4th in the challenge,
4reps out of 3rd place.
You can check my blog for all the scores.
actionconditioning@blogspot.com
A1: BP 60/70/75/70/90kg (198lbs)
ReplyDeleteA2: Clap PU: First round unbroken and slowly gathered momentum in the broken department.
A3: HBBS: 90/90/95/95/100kg (220lbs)
A4: Explosive with slight burn
B1: GHD Raises: All sets unbroken. These things are evil!
I hope I chose a good weight on A1/A3. I wasn't sure if explosion out of the hole after a 3sec negative was enough or you wanted them snappier with light weight. I errored on the side of caution with a little more weight.
This week has hit so hard on my weaknesses it isn't funny. Freaking great 3 day cycle. I'm wrecked! Wish I could have been there for the event Chad, sounds like it was a blast.
comment for action brandt
ReplyDeletebrother you competed like a champ and all three of us loved meeting you and eric and i considered it an honor to compete with a true monster like yourself.
as i looked over the video of the weekend there is a great shot of you yelling at me in the dying minutes of the amrap to leave it all on the floor in a true show of sportsmanship.
see you in a few weeks brother
funbobby
Did a nasty team WOD at CFC today;
ReplyDeleteTabata row (lowest cals)
1 minute off
1 minute of doubles
1 minute off
4 minute for rounds of 5 push-ups/5 KBS 1.5pd
1 minute off
1 minute of doubles
1 minute off
Tabata row (lowest cals)
My scores were 9,72,10+3 PU,60,7
Team score was based on lowest number by any team member all added together and I forget what that was.
HBBS
ReplyDelete154/176/196/216/236
BP
132/142/152/157/162(f@4)
the GHD raises are crazy difficult if you do then right. I had to modify. Thanks DJ.
A1:85(6) 90(6) 92.5(5) 95(4f)
ReplyDelete95(4f)
A3: 98(6) 108(6) 115(6) 125(6)
135(4f)
1 set Back ext, then remainder learned GHD raises and completed
Bench Press: 155
ReplyDeleteBack Squat: 205
Sore as hell from yesterday's WOD and really effected my burst in this WOD.
Should have used more weight in the bench thought that that weight would've caught up to me, but it didn't. Weight for the squat seemed heavier than it should have.
A1. 95/105/115/125/135(5)
ReplyDeleteA2. 155/175/185/195/205(3)
Bench Press: 50kg first 3 sets, 45 kg last 2 sets. Focused on being as explosive as possible, thus the lower weight.
ReplyDeleteSquat: 60 kg all 5 sets. 1 RM is 115 kg or so, but it's hard for me to be explosive at the bottom of a squat.
Good one.
I took advantage of the child-free day to get a WOD in with Momo.
ReplyDeleteDid the CFC WOD: Hang Clean.
Worked up to 185lbs and failed 195lbs three times. I got under it OK, but I just couldn't stick it at the bottom.
Bench 155
ReplyDeletesquat-142
If I went heavier I lost the 30x0 pace.
Had to adapt this one cause on holidays.
ReplyDeleteWife sat on my back for heavy push ups(don't tell her I said heavy) then did clapping. She jumped on my back for square then did jumping. Did 5 sets then 3 hours of surfing tough day. Suckers