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| when in Rome... |
Training:
A. Build to a tough 1 in the back squat - high bar @ 40X0
rest 10 min
B. Take 85% of this score and perform AMRAP @ 40X0
(the X in this amrap test is intent and not speed, weight may just get there but NO rest at top and adhere to lowering speed)
rest 10 min
C. DB Split Squat @ 3010; amrap/leg @ 1/3 BWT per hand with DB's -1 set per leg; rest 2 min b/t legs
(warm up to get to this weight by performing a few reps before hand with increasing loads)
D. Sorensen test - amsap - 1 attempt
(get into your back extension machine, tuck chin in, cross hands at chest elbows pointing down and hold the static position for as long as possible WITHOUT lowering from the table top position at top)
post like this:
A. 335
B. 9
C. R-15, L-14
D. 135 sec
single on Thursday and Friday, Saturday off, Sunday double
81 comments:
Ouch.
Two questions.
Split squats....Back foot on bench or set up like split jerk??
The test... Situp postion or back extention??
130 kg
10 (1-2 sec rest on the last 3 reps, wanted to really get it all out)
15 both (28 kg)
150 seconds
A. 315(PR)
B. 5
C. R-9, L-9
D. 75 sec
A. 325
B. 6
C. R-12, L-10
D. 75 seconds
Plan on a 20 min Z1 run after work, trying to get my legs used to running.
All of Bear's vids inspired me to make one of the the new Edmonton Wolpack.......Big Dawgs Edmonton Chapter sounds to much like a bike gang.
http://www.youtube.com/watch?v=hu9F84iTooI
curt, rear foot elevated on soft bench, and extension position although the sit up version might be fun sometime as well, you try that one after the sorensen and let me know how long it took,,
Evy, bike gangs are more fierce than wol-packs..they're soft, grandmas love em though
A. 110kg
B. 8
C. R-11, L-8
D. 115 seconds
These tests makes me hope for something that will increase strength in my legs. God knows I could need that... VERY much weaker, or less coordinated/balanced, with left leg forward in those bulgarian splits.
1) 305 lbs
2) 260 lbs x 5 reps
3) 60# DB @ 12 reps/leg
4) 2:01
Not a great day!
A.365
B.6
C.L-11, R-10
D.115
A. 345
B. 7
C. L-6/R-5
D. 139s
Good to get back on another cycle. We have 3 of us following it from my box so it makes it a little more competitive.
1)355
2)6
3)R-8 L-8
4)121 sec
Data collection day. Fun!
a.335
b.10@275
c.65lb 20R/20L Rear Foot was not elevated.
d. 60 sec
Legs still a littl tight. Could have gone higher on the 1 rep back.
Can push MUCH harder on the hold.
A. 350
B. 300 x 6
C. L:12, R:11
D. 140 sec
Correction.
D: 100 sec
A. 240
B. 4
C. L5 R3
D. 143 sec.
A. 355
B. 6
C. L-12,R-12 (went with 2 pood,have no heavy DB)
D.120 secs
Rob, testing? I call this pain day :)
A. 265
B. 4
C. R-7/L-6
D. 98 sec
Bodyweight is 175...split squats done with a 53lb kb in each hand...no db's heavier than 50 at the gym.
Fired up for new cycle, almost of major distractions are gone for first time in almost a year.
Not fired up to see high bar back squats first day of cycle. I really have to toughen up.
A. 405
B. 5 x 345
C. 15l, 11r (@25%, all I had)
D. 91scs
All weight in Kilos
A. 130
B. 8
C. R-12, L-10 (60# DB)
D. 92
Still new to high bar back squat and that tempo was tough.
Going ass to ankles makes me realize how weak my hips are having just done low bar BS breaking parallel. Also, still trying to learn that good stretch reflex going that low.
High bar BS seems too close to front squat. Don't know if anyone else is struggling with this learning curve.
Hey,
I have really liked this programming as a compliment to mainsite, but I still understand very little of the abbreviations and numerics used. Could someone please explain todays workout as simply as possible (like for instance what does 40x0 or 3010 mean?)
Best regards
Sten
Heavy Evy, that video was great. Thanks for putting that together. It was good for me to see it, I was definitely cheating on some reps. Mather's course obviously paid off for you, your snatches look smooth and effortless. You definitely had some more left in you.
A: 305#
B: 8 @ 260#
C: L-12 R-12 @55# each hand
D: 95 secs
@Sten-go to FAQ's and it explains the tempo settings for the particular lift.
JacobSZ, 29yrs/6'0"/167lbs
A. 285lbs (low bar, tried high bar, too much neck pain)
B. 245lbs x12 (low bar)
C. 55lb DB's, R:40 L:25 (rear leg not elevated)
D. 115 sec.
2 minutes rest between all transitions.
A. 305
B. 4
C. R-7 L-4
D. 126 sec
A. 210#
B. 4
C. R-4, L-4
D. 60sec
not so good...
**Had to bow out of last phase after about 4 weeks, hip and low back issues, switched to rehab exercises. Hoping I can hang in this phase.
Everything felt good on the joints today except the split squat...still need to watch the lumbar extension, especially on the right side.
If anyone has any tips, that would be great.
A. 375
B. 5
C. L-7, R-8
D. 120
Very glad this was built into the program. I was going to hit all of these tests this week on my own. Now I have fewer to do on my own.
A. 205
B. 4
C. R-8, L-8
D. 90s
Feels SO good to be back.
A. 365
B. 6
C. 6 left and 6 right
D. 73 seconds
Played hockey at 9 last night on big ice and felt it today.
305
4
L:14, R:18
127 seconds
The 40x0 tempo crushed me. A lot of time under tension for the second part.
A.290
B.6( could have done a few more but broke tempo at the top)
C.50#db R-17 L-16
D.81 sec
A: 150kg
B: 5 @127kg
C: R;11 L; 10 @ 24kg in each hand
D: 142
A. 315
B. 9
C. R-13, L-12
D. 142 seconds
Notes: Could have done a couple more reps on split squats but couldnt keep foot position solid. Also could have fought for another 12 to 15 seconds on the Sorensen test.
A 285
B 8
C 14 each side
D 120
A. 335
B. 3 :(
C. R-9, L-9 with 60 db's
D. 120 sec
320
8
12 L, 13 R
125 sec
A. 320lb
B. 5 @ 275
C. 15/15 @ 65lb DBS; BW= 185lb
D. 140sec
A. 185
B. 6
C. 8 both legs
D. 130 seconds
Hammies were fried from sprints that i did yesterday - ouch. Haven't done high bar BS in a while definitely harder for me.
Yay Ali good to see you posting lady!!!
A. 290
B. 6
C. R-8 L-8
D. 122 sec
After split squats, my legs shake like a dog shitting razor blades.
A. 315
B. 7
C. 15 each leg
D. 120 seconds
A: 245
B: 3
C: R-4, L-6
D: 156 sec
Cramp in left foot halted me on right leg split squat. Screwed up and didn't have any rest between A and B or B and C. Burning on Sorensen and maybe could have kept going but gave in to the pain.
I have a new guest in my garage gym that moved to my neighborhood to train together on Big Dawgs. We will be training very early in the AM on days we are on shift. Should be awesome! Renton Big Dawgs Ouuu!
A. 205
B. 7
C. R-11, L-9
D. 139 sec
Coach,
I have been following the Big Dawg site since about January and I have had excellent returns. Thank you for this. Just recently in the last four weeks I stepped away from the site to train a 12 week program for Canadian Special Forces selection (JTF2). The program has a fairly decent volume and a lot of endurance training. Just today I went to a JTF2 recruiting drive and was told flat out by them to stop the 12 week program. It is too early to start. It is meant to be done once. Their advice is to start the package in January (selection is April-May time frame) and to peak just before and come into it rested. Also he said that he can see the guys that only do Crossfit and they tend to fail and are done by the end of the first day of selection. So this leaves me at a loss for the direction to go with for my training. Do I jump back into the next cycle of Big Dawgs and carry on or start my own programming? I can forward the fitness test requirements I need to obtain in order to go on selection. Also the twelve week training package if your interested. They say that 95% of the people successful in selection complete this package. Any advice would be welcomed. Thank you in advance.
Scott
A. 375
B. 5
C. R-8, L-8 @ 70#/hd
D. 85s
Brandon
A. 270
B. 3
C. 12-R, 11-L
D. 85sec
A. 275
B. 10
C. L14 R12 at 55lb
D. 160 sec
not a true effort. i was short on time. should have gone heavier on A.
A. 187
B. 4
C. L-11, R-9 (20 kg)
D. 108
Legs were toast after the split squats, thought my hammies and glutes were going to explode on Sorensen test.
Evy, thanks for putting up the video! The credits was my favorite part. I agree with coach though, wolfpack..uuummm...makes us sound like that weird dude off of the Hangover.
A.300
B.255x6
C.12R,10L...60#db/hand...(lost balance here, had another couple of reps on left side)
D.80 seconds...probably a bit too far out on this one, but not sure
very happy to be startin new phase...3 days off and I was gettin squirrelly
A. 405
B. 6
C. R-10, L-9
D. 94 sec
A. 286lbs
B. 5 (@242lbs)
C. R-8, L-8 (only 50lbs per hand, 1/4 BW)
D. 100 sec
Notes:
A went 110kg, 120kg, 130kg, 140F. Failed on rep 6 of B. Definitely discovered a weakness on C--used 50s because that's the biggest DBs we have and the 2pd KBs would have touched the ground, plus there was no way I could've balanced with another 16lbs per hand. Did D with hips forward like for hip extension rather than back extension.
A. 245
B. 5
C. 5 (with 24k KBs)
D. 129 seconds
Lots of energy in the tank today. Kinda wish I felt like this going into Sat test!
A: 315
B:6
C: L7 R8
d: 120sec
Left knee is bothered on lateral side when squatting, really limiting ability to go heavy.
F/31/130
A. 135
B. 5
C. R-1/R-2
D. 177 sec
305
5
15l/15r
125
correction
D. 100 sec
A) 360
B) 4@305 Prob went a bit heavy with A and/or didn't take enough rest (around 3min)
C)R-12 L-10(lost balance on left foot) Done with 2pood KB
D) 120sec
A- 315
B- 275 x5
C- 65lb dbs x12R, x12L
D1- back ext hold- 191 sec
D2- situp hold- 97 sec
bk/joey... got y'alls emails... all sounds gd!... will hit y'all back tom properly... last 3 days have been all work and no play... or anything else till this wod 4 that matter...
~gm2
A. 315
B. 5@270
C. R-10, L-10 used BW182-55lbs (Back Leg Elevated)
D. 123 seconds
**Felt good - Sorenson Test was hard. Back squat seems to be getting stronger**
First Big Dawgs Cycle:
A. 345
B. 293x3
C. R-7 L-9 (55)
D. 126 Sec.
Tempo work was humbling.
A. 316
B. 6
C. R-13, L-12
D. 75 sec
Think I f'd up on D. may have had it set a bit too much closer to hip/back ext......that or I'm too soft from all the grandma wool. Tempos were good though.
A. 295
B. 12
C. R-12, L-12
D. 93 seconds
Notes:
1. Sorry this is so late. Forgot to post.
2. Went at about 90% to protect recent back injury
3. First workout in approx 2 months
A: 315
B: 5
C: L-12,R-12
D: 142 sec
Largest dumbbell I had was 55# for part C.
A: 245
B: 3
C: R-8, L-9
D: 184 sec
A. 225
B. 190 x 7
C. R-10, L-10; 50lb/hand
D. 73 sec
Hello everyone
btw 195
sorry posting late
A1.back squat 385 - tried 395 and got down but questioned the depth!
B1.)ASMRAP at 320- 4 reps
C1.)Split squats- 60 /side / 13 and 13 that hurt alot
D1.)2:00 minutes on the back extention hold
A: 120kg (pr)
B: 8 reps
C: R-7, L-8
D: 76 sec
Soren
A. 255
B. 8
C. r-12, l-11
D. 123 sec.
28yo/F/165#
A. 205
B. 7
C. L8, R10
D. 105 sec
High bar is cruel to my numbers :(
A. 310#
B. 5 reps @ 260#
C. 12 each @ 55.5# db/h
D. 115 secs
Notes: BW 170, still not used to High bar, only 2nd time going heavy. 4 sec tempo made this super hard.
A. 250
B. 5
C. R-5, L-r
D. 62 sec
Nasty. Basically weak and untrained these days. I think I'm going to focus on lifting and short metcons until 2011.
BW is 195 these day, so 65lbs/hand on the split squat.
325
4 (275)
R:11 L:11 (60)
117
A: 175
B: 5
C: 6each
D: 75s
My knees got really sore from the split squat, this was my 1st time doing them and the weight was heavy. I will correct my form and work on building that strength.
Yesterday I did a 2.5mile run and a ton of abs b/c i was no where near a gym to work out. That killed me with the Sorenson test.
A. 315#
B. 6 reps
C. R-10, L-10
D. 64 secs
245
9
R-9 L-9
30 secs
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