fri, june 4, 2010

#1 - this causes obesity
#2 - nope, this causes obesity
#3 - nope...this one does
#4 - sorry, this is the right one
OR
Gary Taubes

2011 prep


A1. Press @ 31X1; 4-5 x 4; rest 2 min
A2. Strict CTB Chin Ups @ 21X0; amrap x 4; rest 2 min
+
for reps:
3 min HSPU
1 min L Pull Ups
2 min HSPU
2 min L Pull Ups
1 min HSPU
3 min L Pull Ups

post loads and reps to comments
double on Sat for games prep - OPT will host this one, gather the crew, all local qualifiers welcome
single on Sat for 2011 prep

48 comments:

Eric S said...

A1. 95x5, 115x5, 120x4, 120x3
A2. 14, 12, 10, 9

~66 for part 2. Most were PUs. HSPUs still need a bunch of work.

dmarsh said...

A1. Split Stance, 1 Arm DB Press w/ Fat Gripz @ 5010 x 5: 55,60,65,70
A2. 10,9,7,7
+
HSPU (hands on 20kg bumpers): 20,7,5
L-Pullup (supinated grip): 10,12,13
+
Bent Over Trap 3 @ 5010 x 8: 12.5 x 3

brian cilento said...

a1. 115/5, 135/5, 135/3, 135/4
a2. 8,6,4,5 (knurling (sp?) on the pull up handles were brutal)
+
93 total reps
(hspu:22,12,11 LP:10,18,20) LP used palm facing grip

Craig said...

A1.115/125/130/135(4)
A2. 8/7/6/5

58 reps after 8 minutes. called it after I felt a painful pulling medial to left scapula on my last L pull up for the 2 min.
Hot shower and some stretching feels alot better.

Brandon said...

2011
A1. 155(4)/165(4)/175(f-3)/170(f-3)/155(4)
A2. 6 x 4

HSPU: 13/7/4
L-Pull: 12/20/25
Total: 81 reps

Notes: Press/HSPU both really tough. Really need to work on ext. rotation.
Brandon

Lisa M said...

AMRAP - golf, sleep, stretching, hanging with family!! But can't wait to get back.

Sounds like fun up at OPT this weekend wish i would have made it!!!

Andrew said...

30/M/175
2011

A1. 135x5, 145x5, 155x5, 165x4
**subbed push press because shoulder injury (can't push from shoulders without pain)**
A2. 8, 8, 7, 5

HSPU: 10/4/2
** nose-to-floor tripod-style http://www.drillsandskills.com/article/19**
L-pullup (knees bent, pronated grip): 7/8/6
**can't supinate with arms overhead without pain**
Total: 37

*Yes, I am seeing a therapist about my shoulders:)

Re: HSPUs... I can definitely do more reps with hands really wide, to decrease the ROM. When I came across drillsandskills.com a couple of months ago, I switched to the tripod 'stance' with hands and elbows close and it was much harder but felt more stable given my shoulder issues. Has anyone else tried this? Assuming my shoulders improve, is this a matter of style, strength vs. speed, or proper vs. improper technique?

OPT said...

andrew, post a video of you doing them from side on and i'll let you know what i think...

joey warren said...

Here is my video from yesterdays workout, had problems uploading video so its only the last round... not very exciting just me struggling through the last HSPUs, but I will try to film more WODs if my imovie starts going quicker.

http://vimeo.com/12284881

Andrew said...

Thanks very much, Coach. I will post a video in this thread later today or tomorrow.

polsy said...
This comment has been removed by the author.
Poly said...

A1. 135x5, 165x5, 185x2, 185x2 - Got a little too aggresive after second set
A2. 9, 10, 8, 9
Part2:
36 HSPU, 62 L-pullups
Really stiff at beginning at workout from first football game of season on Wednesday, I showed up late and didn't have time to properly stretch and warmup, and I am paying for it now.

jay rhodes said...

Is this a scheduled rest day for 2010 prep?

PTS said...

A1. 115,125,130,135
A2. 9,8,7,6

64 reps. 23 HSPU and 41 L pull-ups.

HSPU are my biggest weakness so I posted a video to see if anyone notices any form issues I could correct. If I just need to spend more time doing them in this way I will continue. Any advice is appreciated. Thanks.

http://vimeo.com/12298924

OPT said...

jay, yes

OPT said...

PTS, nothing wrong, just longer arms and lean body - stronger = better HSPU over time, this will come..patience

Erik said...
This comment has been removed by the author.
Erik said...

Tough stuff.

A1: 126, 136, 141(4) and 141(3).
A2: 7,7,6,6
+
58 (most were HSPU, my abs are still hurting from doing Mr. Joshua on Monday)

├╝ber Bania said...

A1: 95, 115, 135, 145
A2: 9, 9, 9, 6

B:
3min: 30 HSPU
1min: 13 LPU
2min: 16 HSPU
2min: 18 LPU
1min: 11 HSPU
3min: 23 LPU

57 HSPU, 54 LPU

Worked on jump rope afterwards, did 10-9-8-7-6-5-4-3-2-1:
Triple Unders and GH Situps
6:46

Went for max triple unders afterwards.
8, 12, 15, 12, 17 (pr is 20).

Julian C said...

A1:115(5),120(5),125(5),135(5)
A2:11,10,9,8
+
81 Reps

Robert said...

A1: 105-125-125-125
A2: 5-6-5-4
+
HSPU 12-5-4
LPU 8-4-8

A lot of work still to do, but I'm happy with doing work. Press felt good until set three then Left shoulder would relax during descent. Kept the weight the same as to not to aggravate it too much.

Pull ups with the tempo were tough. I'm happy with the amount I did.

HSPU: were tough and I had to switch to a kipping for last two rounds due to my shoulder (started giving out)
LPU: noticed my grip giving out.

Sean Cummings said...

A1: 95x5, 115x5, 125x5, 135x4
A2: 12, 10, 9, 8

HSPU: 16, 10, 6
L PU's: 10, 11, 12 (alternated with regular and supinated grips every time off of bar)

Total Reps:65

Shoulders and grip were fried during 2nd part

Joel B. said...

A1: 105, 110, 115, 120X4
tried for 5 on last set but missed. Strict w/tempo and it was hard.
A2: 8, 6, 6, 6
stopped when an involuntary kip came in halfway on the up portion.

53 total reps. no kipping on the hspu...I should learn haha. Turn 36 tomorrow, so this 2011 training starting this week is nice timing. Great b-day present. Thank you!

35yom/72.5"/165

derb said...

26/m/147

A1: 115/120x4/120x4/120x3
A2: 12/9/9/8

HSPU: 15/6/4
LPU: 11/13/13
total: 62

Energy level was low today

LuLu said...

OPT or other Big Dawgs from Natural High:

I have misplaced my black North Face jacket. The last time I saw it was after the run. I am pretty sure I left it at Natural High. If anyone finds it I will send my address and you can COD it:) I hope it is there!!!
I start training again tomorrow :) I have soooooooooooo much energy I feel like my head is going to explode. Better fix that so Roch can survive :)

unit said...

29/ m/ 72"/ 192

A1- 135/ 140/ 140/ 145(4)
A2- 10/ 8/ 8/ 7
B-
hspu- 37/ 17/ 12
Lpu- 22/ 25/ 29
total~ 142

~gm2

Chris Biles said...

A1. 95-115-120(4)-120(4)
A2. 12-11-9-8

HSPU- 12,7,5
LPull- 12,18,24
Total- 78 reps

Gillian Mounsey said...

A1. 105(5), 107(5), 110(4), 110(4)
A2. 13, 11, 10, 8

3 min HSPU - 40
1 min L-pull - 15
2 min HSPU - 17
2 min L-pull - 17
1 min HSPU - 11
3 min L-pull - 22

Total: 122

Mike McNaughton said...

A1. 115/125/135/145(4)
A2. 6/5/5/4

HSPU: 21/9/6
L PU: 6/11/18

71 total

matt caldwell said...

A1. 125x5, 125x4, 120x4, 120x4
-dropped weight to keep tempo

A2. 8, 8, 7, 6

HSPU: 30, 14, 10 = 54
L-P/U: 12, 18, 22 = 52

106 total reps

27 y/o male, 165lb

david83 said...

First day back after regionals
A1.) 135 5/140 4/150 4/160 3
A2.)35 lbs 6/45 5/ 47.5 4/ 50 3

HSPU's - 20,6,5
L pull-ups - 15,21,26
Feel not bad, legs still a little sore.
Congrats to everyone who made the games
DJ , mike, shelley and lauran
And thank you to coach and everyone who supported me at the regionals.

thank you
D

Brent Maier said...

38/6'2"/198

A1: 115/115/125/135# (x5)
A2: 8/7/6/5 - Decent was more like 3 s

HSPU: 27/11/7 = 45
L-PU: 14/18/27 = 59
Total: 104

3rd workout since regionals and James you have taken me from feeling the best I've felt in a long time to sore & gimpy in a matter of 3 days. The flexibility improvement has improved my squat depth before the butt starts to wink under. I am now able to break parallel before it starts the wink.

Brian Maier said...

A1: 105,115,125,135 (5)
A2: 10,8,8,7

for reps:
stopped HSPU's due to slight hernia pain so did:

AMRAP L-pullups in 6min:

45

Eric Montgomery said...

A1. 135x5, 140x4, 140x4, 140x4
A1. 5, 4, 4, 4. Had a hard time getting the height or pulling into the bar with no kip.

Cut part 2 down to 2 mins/1 min/1 min/2 mins because I knew I'd hit muscle failure quick.
Got 13 HSPU/15 L-pullups/7 HSPU/19 L-pullups. Definitely felt the effects of the press on the HSPUs.

Erik Luber said...

A1. 35 kg, 37.5, 40, 42.5(3+f)
A2. 10, 9, 7, 6
+
13, 6, 2 = 21 HSPU
10, 14, 16 = 40 L pu
Total = 61 reps

Part A really took it out of me...not much strength left for second part. HSPUs were really tough.

Dustin said...

A1. 115-5, 135-5, 155-4, 155-4
A2. 12,9,7,7
+
for reps:
3 min HSPU -30
1 min L Pull Ups- 17
2 min HSPU- 15
2 min L Pull Ups- 23
1 min HSPU- 10
3 min L Pull Ups- 24

Total - 119

Old Dawg said...

A1: 105 x 5, 115 x 5, 120 x 4, 120 x 4
A2: 10, 8, 6, 6

HSPU's: 10, 6, 4 = 20
L-Pull-Ups: 8, 9, 14 = 31
Total = 51

Heavy Evy said...

A1. 110,120,132,153(3) started to light
A2. 7,7,6,5

Part 12
HSPU: 22+7+6=35
LPU: 14+17+20=51
total=86

Soren said...

Back following the program, followed it last year on the side line, now posting.
Pull and Push is a weakness, so this came in handy!

A1(kg) 50,55,55,55 - all 5 reps
A2 Strict, 7/8/8/7

HSPU; 15,9,6
L-PULL; 8,14,19

Am in Australia, and doing the Matt Lalonde web-seminar tonight - anyone else watching it?

Soren

Carrie McG said...

A1. 65, 70(4), 70(4), 70(4) - tempo killed me!
A2. 6, 7, 7, 7 (in small band)
+
HSPU in red and purple bands
For LPU I did strict PU the 1st min and then switched to strict band PU for remaining, then did a 1:30 cumulative L-sit afterwards to make up for the lack of L.
Total reps = 80

The HSPU harness was probably a little easy but after that it's basically unassisted and I can't do that many yet.

Yelvi said...

A1. 135/140/145/150(4)
A2. 9/8/7/7

90 reps- hspu's are a weekness

Ben Priestley said...

2011
A1. 80#/ 85/ 90/ 95 (5)
A2. 5/ 7/ 6/ 6
Skipped 2nd part due to time.

Notes: For A2, switched to supinated grip for set 2-4. Was much easier to get chest to bar with strict form. Also, did get a single legit HSPU at home twice today, which was great. I'm in PTS' boat, HSPU are a huge goat.

Andrew said...

Hi Coach,

Sorry for posting this late, but I couldn't find the charger for my camera battery.

First video is the wide stance HSPU I used to use, which feels easier, as less ROM and I can do more reps with:

http://www.youtube.com/watch?v=lBL1ELz9xOY

Second video is the narrower stance HSPU I'm using now. Feels tougher, I can do much fewer reps (like 50% less) but I've read that it is the "proper way" to do them.

http://www.youtube.com/watch?v=X8qbETtUktM

Sorry, I don't know how to flip the video...

Thank you for offering to take a look.

DAVID X said...

A1. 125x5/135x5/140x4/145x4
A2. 5/4/4/3
MetCon: 88

Melisa C said...

A1. 75(5), 80(5), 85(5), 95(3)
A2. cannot do strict so kipped
8, 6, 5, 7

didn't count reps, worked on HSPU as that is a weakness, finally got head to floor.
L pullups had to reset L every time.

Dillon said...

A1 135,145,155,160
A2 12,12,10,7

21
12
16
17
11
18

Jonathan3sinclair said...

2011

A1. 5@40kg, 5@45kg, 5@47.5kg, 4@50kg
A2. 8,9,8,7
+
HSPU - 17, 10, 8
L Pull ups - 7, 12, 18

Rooney said...

m/27/6'4''/225lbs

2011--performed 6/11/10

A1. 5@135, 5@155, 5@165, 3@175 (probably should have only jumped 5 for last set)
A2. 5,5,3,3 (tempo+getting up to the chest was really tough; bricked 1-2 on each set by an inch or two)
+
HSPU - 12,4,3 (all kipped except first 5)=19
L Pull ups - 11,16,19=46
Total=65