Mon, Dec 7th, 2009

Day 14 Training:

A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
5 max vertical jump and extend; rest 10 sec
25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets

(increase your normal ROM on the HSPU on parallettes, plates, you choose, increase your negatives distance, or find ways to make it harder; take 5-7 seconds in b/t max vertical jump - fully extend body at top height)

post loads for A1 and reps for A2 as well as notes on the gymnastics to comments; post your highest jump in inches if your measuring

82 comments:

Martin Altemark said...

A1. 3x80kg, 3x85kg, 3x90kg, 2x90kg (missed to raise weight..), 2x92.5kg
A2. 40, 25, 25, 20, 20

Only time for 3 rounds of the gymnastics. Increased ROM 17cm on HSPU and did 5, 4 and 3 rep/round. GHD unbroken. Didn't really feel that explosive on jumps. Didn't measure height.

Both kids are sick.- Wonder I I'll get it too?

Wes hendricks said...

A1. 187x3-205-212-217-220x2
A2. 18-14-13-12-13(strict)

AMRAP. 9-8-7-7
Jumps. felt like i wasn't going anywhere
GHD. Unbroken

HSPU were done on paralettes which are a foot off of the ground and I spaced them 28 inches apart. I put two 25's and a 10 lb bumper on ground for head to touch. So my head was touching a target 5 inches off of the ground

Geoff Aucoin said...

PTS and Wes I made some commments on your Snatching yesterday.

imosher said...

A1 80,85,87.5,90(2),90(1)kg (was pausing too long at the top)
A2. 41,24,23,21,16 (grip fell off fast)

AMRAP 3,4,4,4 (ROM half inch or so below the bottom of the parallettes)
42,42,43,43 inches
GHDs - last set had a couple of breaths in it, will have to work on keeping hands overhead, I am using them for momentum, though I am touching the ground

Stephen Flamm said...

A1. 135, 145, 155, 165, 175
A2. 37, 30, 29, 22, 22

Still being very careful with the knee, so squats are light but smooth. All pull-ups were butterfly with whole head over horizontal plane and no pauses to reset.

I will have to get to the gymnastics portion in a couple hours, will post then.

Michael said...

A1. 205, 225, 235, 250, 260
A2. 30, 21, 17, 15, 14 (C2B)
HSPU- 12, 7, 6
GHD situps- broken every set, still a big weakness due to hip flexor weakness.

Front squats were all heavier than last time, first and last set of pullups were more.

Was smoked after FS/ PU. Did not eat enough this morning I don't think. I couldn't recover at all after my pull ups.

Wes hendricks said...
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Wes hendricks said...

Aucoin I appreciate you taking the time to watch my video. I was a little confused though because to me it appears that I am pausing for a count of one one thousand in the hang position after each rep.

Chris Dunkin said...
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Steve Howell said...
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joey warren said...

Hey James or any Big Dawg,
should we do pullups the same way as last week to compare results/improvement or should we switch it up such as doing strict pullups this week?

Gord said...

I just wanted to express my love of Lady Gaga. She's/he's just about the best musician I've ever ever seen in my whole life.

I also love Nickleback!

Geoff Aucoin said...

http://www.youtube.com/watch?v=lkrKcf-Ysgs

If this is the video you are talking about then no, you are definately not pausing at the bottom of the snatch, you are pausing in the hang position. Easy mistake.

Wes hendricks said...

haha alrite Aucoin thanks. Obviously I am a little slow so let me make sure I have this right.

After each rep I need to bring it all the way to the floor, and pause?

Gord said...

A1. 172/182/191/201/208.5(2)
A2 20,19,19,11,11- elbow felt good, it just felt like I had never done a chin before.fighting to find any rhythm. chalk it up a being a little rusty on the chin up bar.

Hspu- used push up bars. 7,7,6,6
vertical jump - tried to touch the top of the 8 ft bar at opt. might have been able to get a credit card under there
GHD situps- unbroken X 3, last set did 10,10,5 (I also didn't do 2 hands as it caused lower back pain)

rwcorson said...

A1. Front squat - 168.5x3,173.5x3, 178.5x3,183.5x3,188.5x3 The form and speed felt really good today.
A2. AMRAP pull ups - 28,22,22,20,20I gave about 85-90% on this to test my neck & traps. I did all continuous and tried to maintain rhythm and form. These felt good also.
+
HSPU on parallettes to abmat, so about 1" below normal. THese were hard and I had a hard time keeping my feet on the wall. 4,4,4,3
Vertical jumps - max height about 24"
GHD sit ups were all unbroken. The last 2 sets were slow in the last 10 reps.

Gord said...

I just make it too easy for Aucoin to pass up. Funny stuff. Your day is coming big boy.

Steve Howell said...

m/23/5'11"/182

A1: 200x3/220x3/230x3/243x2/248x2
A2: 16/12/11/11/8 (all deadhangs)

HSPU were done on parallettes 30" apart and are 13" high used 1 15kg and 2 10kg plates 8" for depth

8/6/6/6

Jumps touching 9'5".
Situps all sets unbroken.

Evan Z said...

A1. 135,145,155,175,185(2)
A2. 33,28,25,23,23
HSPU 22" width and 6" extra ROM
5,4,2,2
Vertical jump - did this from a standstill and ranged from 20" - 22" beyond extended finger tips.
New modified GHD situp (thanks Ali) 25 for all

OPT said...

joey, if chin up volume improvement is impt to you then do the same, if variation is key, change it up, or change the entire movement to L ups or diff grips for change, rule of thumb, if you can avg more than 30/set you should vary your grips on this one...

dmarsh said...

A1. 242,252,262,267(2),267(2)
A2. 42,30,21,22,21

Only got through 2 rounds of gymnastics before client showed up. HSPUs were done on plyo boxes and was able to complete 4 (failed on 5 both rounds) both rounds touching my shoulders to my hands. GHD situps were slow and broken - still pretty tore up from these on Friday.

Chris Stroud said...

A1. 205x3/225x2/235x2/225x2/225x1
A2. 25/25/20/17/18 (palms facing chest)

-13-9-9-9 (parallets, head touch ab mat 3 inches below horizontal PVC)
-No measuring tape
- all unbroken

23yrs/5'7/163lb

Weezie said...

A1 - 205 x 3 / 215 x 3 / 230 x 3 / 255 x 3 / 255 x 3
A2 - 27 / 17 / 13 / 12 / 12

HSPUs done head to ground on paralletes about 4 inches off the ground. 3 reps each round. I would never have thought this would have made such a huge difference to my numbers. Dropped them by a more than 50%. Jumps were unmeasured but probably not all that impressive. Subbed 35 anchored situps for the GHDs as I'm nursing a tweaked lower back.

Went up in each set of front squats, either in weight or reps.

Pullups went up for 3 out of the 5 sets (for a total of 5 reps). Last two sets stayed the same.

Geoff Aucoin said...

Wes. No. You pause at the bottom of the movement, not the floor. If the bar touched the floor, it wouldn't be a hang power snatch.

Hold the bar, dip down to the point where you'd normally dip for a HPS (like mid-thigh) but PAUSE THERE FOR ONE SECOND and then explode up.

Get it? Got it? Good.

Kyle F said...

A1. 225/245/265/275/275
A2. 25/30/30/20/25

HSPU: 9/7/8/10

Extra 4 inches of ROM killed me.

Chris Dunkin said...

A1. 195,225,235,245,265
A2. 9,9,9,8,8 (L-up's)

moved hands around a bit on hspu's to find best power. sit-up's got faster thru three rounds, and highest jump was approx. 122". hspu's: 6,5,3,5,4

Steve Smith said...

29YOM/70"/195lbs


A1. 3x275, 3x295, 3x315, 2x315, 2x315
- Failed on rep three of fourth set. Lost focus.
A2. 15, 15, 15, 14, 13
- Used Metolius "Rock Rings." Was able to kip, frog a little, but couldn't get a butterfly going.

Gymnastics:

HSPU: 5, 8, 6.5, 5.5
- Used 72lb Kettle Bells. Ears to even with hands. Very stoked that I was able to do these, even if the volume was low.

Vertical Jump - Height unknown. I think I looked like a fat kid trying to get on the monkey-bars at the playground though.

GHD Situps - Unbroken. Wanted to break. Wanted to break badly.

AAANNNNNDDD, as I type this, my first batch of OPT Refuel and my BIG DAWG shirt show up via the UPS Man. Awesome.

Ali Loach said...

A1. 155(3)/165(3)/170(2)/170(2)/175(2)
A2 20/25/17/6/6
*last two rounds of pullups were strict. Why, you might ask?.......the honest truth is I was being a baby, my hands hurt because I had no chalk. I need to grow some balls....well, not really, but you know what I mean.
On a side note, things were back to normal today - squats were better than chins - warm up was better and made a big difference.

HSPUs done to the floor. Was able to get 4 FULL HSPUs the first round which is a big PB!!!! :o)(Previous PB is 1)

Only did three rounds as I had to start work; they went as follows
1. 4 full Hspus and 6-8 lowers (I was concentrating more on counting my speed on the lowering so I lost track of how many I did in total.
2. 2 full HSPUs and 8 lowers
3. 9 lowers (or more like 8 lowers and 1 head plant)

All jumps completed and, if I had to guess, they were approx. 12 - 14 inches above extended arm height.
All GHD situps completed but had to modify slightly as they started to hurt my low back.

unit said...

joey...
as an echo to coaches wonderful comments, i agree. personally, i have been taking the opportunity on this strength cycle to do pullups in a strengthening manner. for me, it's been softball grip L-pullups recently... and i can say that i feel that it's making a difference, especially in my ring muscle up work (did 5 L muscle-ups in a row yesterday messing around... previous PR was 1 in a row)...

geoff,
i want to thank you for pointing out the correct hang snatch cadence... after reading what you've said, i realize i've been doing it wrong as well and not pausing at maximally low position of the bar... i'll correct this... thank you... i suspect this will drop my weights big time.

~gm2

Noah Milstein said...
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Surrey Sterling 39/5'10"/176 said...

A1 - 185#,200#,205#,210#,215# Felt very heavy.

A2 - 30,20,22,9 (tore),25

Last set done on cheater bar. Rubber handles at an angle with the butterfly gap in the middle.

Gymnastics

Super Rom HSPU done between 6" boxes. Head nearly touched ground.

7 HSPU - 38" box x 5
5 HSPU - 40" box x 5
5 HSPU - 41.5" box x 5
3 HSPU - 43" box 3 misses then x 5

For fun. 44.5" x 1
For fun. 47 5/8" x 1 PR by 5/8ths

Surrey Sterling said...

Now reading I see we did box jumps rather then vertical jumps. Oh well good times anyway.

Noah Milstein said...

A1) 80/85/87.5/90/90kg (all x3)
A2) 30/21/22/23/20

I don't have an HSPU so instead of going for reps I worked on just holding the hand stand in place. I also worked out in a gym with an extremely low ceiling and so had to sub broad jumps for box jumps. Nor was there a GHD or back extension station so I subbed in K2E, which I had to break up into numerous sets as my forearms and grip were shot.

B1) HS-hold for time 30/30/30/15seconds - this last one failed due to my foot slipping into a deep crack in the wall which made me loose my balance and fall.
B2) broad jumps completed/unmeasured
B3) K2E completed/broken

I'm still working on my main goats and will hopefully be able to hit more of these as rx'd in the near future. My failure to do so is a function of not being skilled enough and only having access to extremely poor facilities. My main goats: snatch, DU, HSPU, MU. I wanted to finish off the day with extra snatch and DU practice but didn't have any time.

Bowser said...

A1 - 185#,195#,205#,210#,215#
A2 - 13,10,10,12,10

Pull ups felt bad, biceps sore as hell from last week, just wasn't feeling the pulls today.

Gymnastics
HSPU done with partial ROM: Still don't have full HSPU yet, but did what I could.

5 HSPU - 38" box x 5
6 HSPU - 40" box x 5
6 HSPU - 41.5" box x 5
5 HSPU - 43" box X 5

Just for shits and giggles:

44.5" x 1
47 5/8" x 1

Box Jumps felt great, never gone really high before so was a blast doing some extras at the end so see how high I could go. Felt great, explosive and strong!

Becky said...

squat 95, 115, 135, 145, 155
pull ups 34 with no weight
5 strict w/ 5# and 7 kip with 5#,
20 kip with 5#,
15 kip with 5#,
7 strict w/ 5#


hspu were hard today. tried on parallettes. not happening! but i did actually make it to the abmat, planted my head and back up one time. small progress.

vertical jumps. weren't sure if those were just box jumps or what. so i just jumped up.

ghd's all unbroken. no weight added.

Chris Fodera said...

m/31/69.5"/175#

L-PullUps: 17, 12, 12, 11, 11

HSPU: 7, 4, 4, 4
GHDs: All unbroken

PWO: 40gP (MRM shake), 15gC (mashed yams w/ cinnamon)
60 min later: steak, apple, almond butter

Notes:
A1. Did not do
A2. L-PullUps felt pretty good...maintaining the L was the limiting factor

HSPUs done from Rogue Parallettes to a 45# Rogue Bumper. Lowering felt really good...getting out of the deep hole was the difficult part; resorted to kipping.

Max Vertical Jumps: Did not do

GHDs: All unbroken

Right knee felt pretty good all day. Broke down and took an 800mg Motrin last night. Knee felt almost perfect all day. Is starting to hurt a little again now, but I think I will continue to refrain from exercises using it and might also start a regular use of the Motrin.

Garage Crossfitter said...

A1 145,155,165,175,175 *knee getting stronger, felt great*

A2
Mixed grip 30,30
Supinated 18,17
pronated 25

AMRAP HSPU 4,5,6,5
Vertical jump highest 9ft 2 inch
GHD's unbroken, extremely hard, i wanted to break them sooo bad

HSPU were done on 6 inch blocks, head touching floor, measured 27 inches from middle fgr to middle fgr.

Chris- I would get to a physical therapist or someone that can do active release therapy. I went once for an hour visit, and the next day i felt great. I would go 1x per week for 3-4 weeks and you should see a big improvement. Also roll on your IT Band, TFL and massage your patella tendon to work out the nasty fluid.

bso said...

Geoff, I don't think that tempo is correct. Wouldn't that make it a mid-hang muscle snatch?

Chris Fodera said...

Josh,

Thanks a lot. I've been rolling the ITB, but will start rolling the TFL as well as massaging the PT too. I am currently waiting on a call back from Physical Therapy, hopefully I will be in next week w/ an appointment.

Did you use Motrin or anything of the sort? I was really trying to avoid it, but it has been a while now and I am starting to get pretty antsy.

Greg Soneff said...

Missed the last couple of days due to travel but am back up and running again.

A1: 90x3/95x3/100x2/103x1/103x1 (kg x reps)
A2: 39/26/25/26/20

HSPU: 5/6/4/3 (my right shoulder really started to hurt in this one)

V-jumps: could just reach a 9" target for all the jumps - tried to focus on explosion from the hips

GHD sit-ups: all unbroken although rounds 3 & 4 were muchg harder than I expected them to be

Andrew Romeo said...

m/24/175/6'

A1- 185-205-225-230-235(2)
A2-22-18-15-15-15-12 (Strict)

HSPU- 3/2/2/2 poor performance
Jumps- high as I could, unmeasured
GHD- unbroken

Joel B. said...

35yom/72.5"/160#'s
A1: 170, 175, 180, 185X2, 185X2
Should have got 3rd rep on 4th set
A2: 25, 24, 23, 22, 22
resorted to gloves between sets...cold and hard to hold bar otherwise. Regular grip and chin breaking vertical plane on all sets/reps. More than last time on both A1 and A2. Wore my polypro layer and that helped too I think.

HSPU: 3, 5, 4, 4
All sets parrellettes 24" apart. 1st set head to 6" below. Too much for me. Subsequent sets to 4".
Vert jumps: all to 9' target. Got up past wrist on all...measured about 8-10" from finger to wrist area roughly. So roughly to 9'9" give or take on all attempts. This means my vj is about 24-26" based on my reach. One step and jump with both feet on all attempts.
GHD situps: double hand touch, but hands overhead sagged a little the last 10 reps of the last 2 sets especially. Some momentum going on. Unbroken though.

Evan Johnston said...

A1. 175, 185, 195, 205
A2. 21, 22, 17, 15

Cut off at 205 (even though only 4 rds) as left knee was swelling

Part II
Frustrated with my gymanstic skills. Short on time with studying for finals today so only got first 2 rds in. had 4 then 1 on the paralletts. Never done these and they kicked my butt. Definitely incorporating into my warmups.

Lindsey said...

I'm a day behind, just posted for yesterday. I will hit this one tomorrow. I'm interested to see how these gymnastics movements will go. Great job so far, everyone!

David said...

46/183

A1. 3 each at 200, 210, 220, 232, 241

A2. 30, 22, 20, 16, 12

HSPU 6, 5, 5, 5 with hands on 20kg bumpers, forehead to floor.
Jumps, wore 50 lb vest and jumped to ceiling which is 8' 5".
GHD Sits: first set full range, next 3 to parallel. I'm still quite sore from Friday's 20s sets, I went full range both hands to floor and to pegs and as fast as I could move, still could only get 9 per round but man I'm sore.

rwcorson said...

Hang power snatch @ 11x1
Dead lift bar from floor to high hang, lower bar to just above knees, pause there for 1 second, power snatch explosively (x), pause for 1 second with bar OH, lower bar to just above knees taking 1 second to do so, pause just above knees again for 1 second...

bso said...

A1. 215(3)-235(3)-245(3)-255(2)-265(2)
A2. 30-28-19-14-19
Front squat felt even better than last time... think I'd go heavier on the last set next time...
Pullups started a lot better, but lats got real tired and then grip started to go... chalking that up to marshmallows and hot dogs over the fire yesterday...

HSPU below parallel
1" - 8
2" - 7
3" - 6
4" - 2

Vertical jump... for my notes... low sprinkler pipe... had to learn how to hit it with my left hand

GHD situps 18 reps per round as DOMS from friday was out of control this weekend.

Paul Klein said...

A1. 205, 210, 215, 220, 220 (all were 3 reps)
A2. 27, 22, 21, 16(slipped off bar), 18

Squats were 5lbs less than day 10 but I was extremely strict on the tempo and I didn't pause at the top. Not even to take a breath.

HSPU's head approx 2" below parallets 1. 3 2. 2
Sets 3 and 4 I had nothing left so I did negatives touching shoulders to the parallets.

Vert jump felt ok

GHD sit ups Rounds 1 and 2 were unbroken round 3 and 4 broke 20 + 5.

bso said...
This comment has been removed by the author.
Jon M said...

A1. 245(3), 255 (2), 255(2), 265(2), 275 (2)

A2. 28,25,21,25,20

Only time for 3 rounds:
AMRAP HSPU on Paralletes: Went waay to deep. 5x5x4

atom said...

a1. 185(3), 205(3), 225(3), 245(3), 255(2)

a2. 15, 13, 12, 12, 11
All done as strict L-Pull-ups

HSPU - 12, 10, 9, 8
28" wide & 5" deep

Vert Jumps - averaged 9'4"
really focused on driving force and opening up the hips.

GHD - subbed for weighted sit-ups. It's all I got man.....

unit said...

A1- 225/ 235/ 245/ 255(2)/ 255(2)
A2- [t-shirt grip (used scrub top draped over bar) L pullups]... 14/ 10/ 10/ 11/ 10

B1- 5/5/4/4... 12 inch high parallettes, 50cm apart... head to ground...
B2- 10'3" (30")average
B3- (in sec)... 59/ 57/ 59/ 58

-gm2

Garage Crossfitter said...

I only used an anti-inflammatory for the big dawg comp, thats it. Its a temporary fix. You need to get to the root of the problem. LOTS of rolling around the knee and quad. Massage the entire patella tendon, horizontally to go againest the grain, cross-fiction. Also look at your squatting form. Watch kelly staretts vid on squatting. I have been crossfitting over 4 years and i still dont have a perfect squat, it comes with time but i picked up a few things from that vid. I would work slow tempo air squats focusing on keeping knees out over the toes and your ass back, only go to the depth at which there is ZERO discomfort, that will bring back the muscle memory in your legs. Tell your PT to "strain counterstrain" your piriformas. I got MUCH more external rotation out of my right hip after having that done. That allowed me to keep my knee over my right foot much easier. Hopefully some of this helps.

Michael McCabe said...

A1. 200x3, 220x3, 230x3, 240x1, 225x3
A2. 50(PR), 33, 33, 30, 25
decided to kip all rnds of the pullups this week to give my forearms a good challenge

HSPU w? 4" extra ROM: 5,4,4,4
vertical jumps unmeasured
no ghd so did toes to bar 20x4 just to give my grip some more punishment

Agnew said...

30/6'2"/215

A1. 3x185, 3x195, 3x205, 3x215, 1x215
A2. 17, 17, 17, 15, 16

HSPU just did negatives working on form

Vertical jumps were... I'm just glad no was around to ask what the hell I was doing!!

Sub 25 full sit up for GHD Abs stilled trashed from Friday!

Stephen Flamm said...

Gymnastics work, performed after a four hour break while training clients:

B1: 7-6-6-5
B2: did not perform
B3: unbroken-unbroken-20/5-13/6/6

HSPUs performed head to ground. I haven't performed these in 6 months due to some lingering shoulder pain from an AC injury. Everything is healed up now, and though weak, these felt pretty smooth.

Still easing the knee back into action, so skipped out on the jumps.

GHD SUs were rough today.

Brent Maier said...

38/6'2"/194

A1 FSx3: 80/90/100/110/125kg (275#) All sets of 3 and at tempo. 135kg (Nov 5, 2009) is my highest single front squat. So the fact that these were at tempo says a lot.

A2 AMRAP PU: 30/20/20/21/21 - Total: 113 - Tore hands again and improved the count from last week. I didn't take set 1 to failure.

AMRAP xRom HSPU: 10/7/6/6 (5" depth to floor for all sets)

5 Max Vert: Jumped with everything I had. Didn't measure.

25 Unb GHD Situps: All sets unbroken however I went to one arm on stomach and the other to the floor. Honestly, my abs felt like they had been cut open and sewn back together just prior to starting this exercise. I wasn't sure if this was a good idea to attempt them but now that I'm done, they honestly don't feel much worse then they did before I started.

I was physically and mentally beat down going into round 3. Brutal.

Erik Luber said...

M/25/140#/5'9"

A1, 60 kg, 60, 62.5, 65, 67.5 (3RM PR)
A2. 14, 9, 10, 8, 8 (strict PUs)
+
HSPU: 6,4,4,2 (Done on 6" parallettes, crown to floor, strict)

Woke up at 6am to do this, but felt like I had been hit by a train, poor sleep lately. Felt a lot better by the end of day, so went for it.
PU done strict, hands still recovering from rip last time, a little surprised at how low these numbers were. After first round of GHDs only managed 15s, felt like my abdominal lining was going to explode..still feeling it from day 12.

Lisa M 41/128/f said...

Did the first part of this yesterday from day 10

front squat 135/140/145/150/155 HUGE PR for me!!! The first competition my max was 135

today did amrap tabata HSC and GHDs total was 85

Rhiannon 633!!! Again huge PR last time didn't even break 500.

Wow am I sore the week off was killer but my performances are good.

April said...

Got halfway through A and Aubrey woke up from nap #1. Warmed up again during nap #2, but that only lasted 15mins. I'll try again tomorrow.

Ross Blake said...

a1. 70kgx3 75x2- 75x3 77.25x2 77.25x2
These are a massive struggle for me.. Think i have uber long femurs!

A2. 22 butterfly c2b- 20 butterfly c2b- 20 regular kip c2b- 20 butterfly c2b- 20 butterfly c2b

HSPU done to 10kg bumper with narrower hand placement. 6 strict/1kip - 5 strict/2kip - 3 strict/5kip - 1 strict/7 kip

Vertical jump no tape measure. Was pretty aggressive on these and aimed for my gym roof which i think is about 9+ foot. Got it 3/5 average.

GHDSU unbroken

Ross Blake said...

Feeling pretty flat half way through these longer conditioning sessions. Have reached for a nibble of CHO mid workout a few times lately.. I pick up really quickly once i do eat/ drink something.. I have 2/3 my block prescription in CHO during the day with a x3-5 fat depending on how i feel.. This has been working for me with energy levels, performance, body comp and recovery until this bonking feeling i've been getting. I use the pwo guidelines of 8-12%. I could be leaner now however..

My thoughts are that i have come from an endurance sporting background and generally go pretty solid on 15-20+ amrap metcons as i find them very similar to some triathlons i used to do. (That's my groove if you remember back to Jame's discussion on 'greasing the groove') So these stop start strength wods hit me hard.. I'm responding very well to them due to having my sleep/nutrition/focus on track. I'm just curious if James or anyone has some opinions so i can tweak and play with a few things on a nutrition front..

I eyeball paleo/zone with a little less CHO and more fat. i occasionally have a short black coffee pre wod and use a clean whey with cacao powder with berries or sweet potato pwo.

Thoughts?

Sugar Shane said...

A1. Ass to grass. Focused on keeping everything tight.
185(3), 195(3), 205(3), 215(3), 230(2)

A2. Strict Supinated Grip
12, 8, 8, 6, 6

+

Did declines on parallettes. Tried for a 5 second down count
7, 5, 4, 3

49.5inch box w/ step then 3 rounds w/ 40.5inch box and no step before the jump

I had to break these up as my quads were on fire
15,5,5
15,5,5
15,4,3,3
10,4,4,4,3

Lauren said...

A1. 135, 1145, 165, 175, 185 x 3
A2. 15, 15, 15, 15, 15- speed was good, but grip was not.

didn't do part 2

joey warren said...

Thanks coach and unit, I did L-pullups today and they felt good.

A1. 215x3, 225 x3, 225x3, 225x2, 225x2 - wanted that f'n 3rd rep, failed twice these were hard
A2. 18, 14+2, 12+2, 11+2, 9+2- L-pullups, L-hold was limiting factor so did additional two pullups each round

HSPU- on parralettes head touch plate about 3" below
12, 8, 8, 6
vert jump- tried reaching target that was about 10', got within 2 inches each time
GHD sit ups- 50 sec, 50s, 50s, 53sec- hands behind head got tough lat 5 reps and really slowed dwon

JAM said...

A1. 185x3,195x3,205x3,205x2,205x2
A2. 30,30,25,20,20

HSPU's on 25lb bumper plates for added depth..5,6,7,6
GHD sit ups done with occasional 3-5 sec pause at the top. still sore from from last week

went heavier on FS's this week over last but still getting used to Rx'd tempo. 3RM is 40-50 lbs heavier than what I was using today

Anthony said...

A1 135-140-145-150-155
A2 30- 25- 23- 15- 15

HSPUs 13-16-14-9 Reg. ROM
Jumps 39"-39"-41"-41" (easy)

Getting sore throat!!

TMar said...

29 yom 180lbs

A1 205/215/225/225x2/2215
A2 25/15/20/15/8 - played around with different grips trying to avoid tearing recently torn hands

HSPU - reg kipping head to abmat and 3 sec negative b/c i'm weak at HSPUs --->9/6/9/9

jumping to unknown height

GHD situps unbroken but swinging arms violently for last 10 reps on sets 3 and 4

after the FS i don't feel like I did anything in this workout well... except the single leg double unders in my warm up just for kicks after unit and rory were talking about them...

18 left leg and 17 right leg.

Thad said...

A1. 3/205 3/215 3/225 2/230 1/230
A2. 36,25,26,22,18 Tried changing grip each time between mixed ,supinated

HSPU's 5,6,5,4
6" parallettes 20" apart strict

Vertical Jumps 26"PR avg 24"

GHD all unbroken

Kathleen said...

A1: 115(3) 120(3) 120(3) 125(3) 125(2)*
started at same # but increased
*wimped out on the last rep
A2: 25 22 20[12+1's] 15[10+1's]
15[8+1's]
5 more chin-ups than last time

AMRAP HPU [with blue bands amd paralettes]: 0 2 3 4
Shoulders couldn't hold body weight on the first round
vertical jumps: forgot to measure but will confirm height tomorrow ~ 3 inches above the drywall groove at the HSPU area @ OPT
GHD: as rx'ed

Congrats Ali on the HSPU!!!

Mack Lar said...

A1. 185/205/225x2/225x2/225x2
A2. 16/13/12/10/8 All strict chin ups
HSPU. 8/7/5/5 Partner assisted. Head 6 inches below hands.
Vert Jump not measured
GHD. UB
Felt very worn down today. Looking forward to resting, eating and foam rolling tomorrow

Grant said...

@7PM @ OPT
46yom/6'/171.5#

A1. all 3's; 198/203/208/213/218
Dec 01 '09; 198/203/208/208/213x2
got bar farther back on fingers & felt elbows higher tonight. Not as bad on wrists.

A2. 45/25/27/27/25=149
Dec 01'09; 35/25/25/20/20
24 more rep's. I can feel 50 coming back. Real soon.

HSPU 2/3/3/4
jump to slanted ceiling near usual HSPU location. Unknown height.
GHD as Rx'd for 2. Pauses for next 2. Gotta build here

will said...

a1.245x3,265x3,275x2,285x2,295x2
a2. 34,25,20,20,13 kipping 4th did butterfly very poorly
hspu 4,3,2,3 head touching ground on paralettes

unit said...

tmar... nice job on the single leg du's!...
~gm2

Slater Coe said...

091208
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
185z3, 195x3, 205x3, 215x3, 230x2
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
strict, switching grips each time - 14, 11, 11, 9, 9

4 Rounds:
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
Did AMRAP declines on paralletes in 1 min
5 max vertical jump and extend; rest 10 sec
one-step 47", no-step 40.5(f), no-step 40.5", no-step 40.5"
25 unbroken GHD sit ups hands overhead; rest 60 sec
unbroken all rounds

bso said...

Oops... nevermind re: tempo resembling muscle snatch... of course that's wrong. Now I understand. Sorry Geoff.

Latham Fell M/29/184 said...

A1: 195, 205, 215, 220x2, 225x1

A2: 23, 18, 20, 17, 15

HSPU: hands on bumper plates: 5,5,5,5
Vertical jump: 9' mark
GHD situps: unbroken, hands at head

dontpanic356 said...

A1: 245, 265, 275, 285, 285x1

A2: 31, 26, 19, 15, 12

HSPU: Head to ground. No paraletes

12, 9, 7, 5

Max Jump: Harder than I thought. Saw myslef jumping lower and lower each rep.

GHD Situps: Couldnt do unbroken with hands over head, so I did them with hands on chest and side.

md said...

a1- 155, 165, 175, 185 (2), 195 (1)
a2 - 20, 14, 17, 15, 14

hspu - used parallette - 3,3,3,2
max vertical jump x 5
ghd unbroken c/ hands overhead

Geoff Aucoin said...

A1. 196,201,206,211,216x3 (up from last time and still could have been more)
A2. 30,22,21,20,21 (up as I had more spunk today)

Got 6,5,5,5 HSPU on small parallettes with head to low part of Abmat. All GHD sit-ups unbroken but amazingly painful. That little triplet frickin' smoked me.

Sweeney said...

A1. 165/185/205/215/225
A2. 35/22/21/23/21

AMRAP HSPU on 7" plates: 7/5/4/5
Vert Jump to 9'2" reach
GHD's: 25/25/15,10/25 (brain train on 3rd round)

Ben said...

A1. 265,285,295.305,315
A2.7,8,8,7,7

hspu floor 10,8,6,7
GHD 12,12,12,12 unbroken
James, loving the training mate, following a week behind feel strong