thurs, oct 21, 2010

part 2 - Oct 20 in Sweden
Aerobic Power:
Row 2K @ 90%
rest 2 min x 3
(times should be approx 10-15% over 2K PB - goal is EXACTLY same pace each set)

rest 8+ hours

Base Strength:
A. Barbell Complex - Power Clean x 1, Push Press x 2, Front Squat x 1, Thruster x 1; rest 90 sec x 5 (last set only tough one)
B1. Paused Ring Dips @ 21X5; amrap x 3; rest 1 min
B2. Bent Over DB Rowing @ 1010; 12-15 x 3; rest 1 min

post times for rows to comments like this - 2K row PB - then 3 scores
(i.e. 6:40 - 1. 7:10, 2. 7:10, 3. 7:10)
post loads to comments
rest Friday, long day Saturday, rest up

67 comments:

CDE said...

UNIT- you still in KC?

drop me an email if so. will be spending some time there (off and on) over next month.

cdemmott@yahoo.com

ryandrew11 said...

Part 1: went up 11% from PB
7:01 - 1. 7:47, 2. 7:46.9, 3. 7:47)

Pfeifdog said...

Part 1:
7:21 - 1. 7:50, 2. 7:49, 3. 7:49

Martin Altemark said...
This comment has been removed by the author.
Martin Altemark said...

Even colder today, but the sun was out and taking all the chances I can to get outside before the winter hits. So subbed row for running.

Thought I ran 2k, but it turned out to be ~2,4 according to my GPS.

PB 2k run is 7:36, runs@90% was 9:53, 9:54, 9:56

Def felt squats from yesterday, felt heavy and slow, and 90% should have yelded faster times.

Angelo Fosco said...

Part 1:

7:18 - 1. 7:43, 2. 7:40, 3. 7:40

PTS said...

part 1:
6:56 - 1. 7:34, 2. 7:32, 3. 7:27

haven't tested 2k in a while but I suspect a fresh 2k may be in the high 6:40's now.

Chris Dunkin said...

6:45 - 1. 7:19, 2. 7:21, 3. 7:20

Spider said...

Part 1:

(PB 7:59)- 8:00, 8:11, 8:13

Damper on 6

Robin Lyons said...

F/33/158

Part 1
8:05 - 8:57/8:58/8:49

Curt M said...

Pt1

pb 7:12...7:35/7:41/7:28

Brian Maier said...

PB - 6:52....done during row/DU workout so left some in the tank. Probably closer to 6:40.

7:29/7:26/7:17

These all felt very easy today.

Marcus Filly said...

Hey Gang,
Checking in after about 10 days of no posting. Last post was Monday October 11. Was suffering from headaches around my training and was advised to take some time off. Has been good and my body is feeling refreshed, however, the head isn't 100% yet. I miss training, but miss feeling 100% even more. The programming looks really interesting right now Coach. It has been very helpful to see how the program design module gets implemented. Learning lots from every workout even though I'm not doing them. Thanks for that. I'll check back in soon.

Jon Sinclair said...

Part 1

Not feeling top of my game, went out for dinner last night (italian restaurant known for their pizza... had to try it, haha)

1 - 2k 7:49
2 - 1k 3:51
3 - 1k 3:51
(had to cut them back, wouldn't have finished the second and third 2k)

Lars said...

Part 1 from yesterday

HPC's @ 135x3 sets, 155x2 sets

HPS's @ 115x5 sets

Box jumps were a little iffy because of the blisters on my feet, the row felt good. Still feel my lower back on the pull during these lifts.

Part 2 - tonight...

Sean LeFloch said...

9am:
PB(during a row/du workout): 7:15
1:7:51
2:7:49
3:7:48

Couldn't get my legs going today. I am so sore from the last 3 days. Felt better afterward however, breaking up some of that inflammed tissue and flushing some of the soreness from my muscles.

Stahl said...

Had to create a hybrid again b/c no time for the double (tough during work week). Again took ~66% of each part and combined them.

Part I.
Not sure of true PR on 2K. Assumed mid-6:40s which was probably too aggressive.

1. 7:27, 2. 7:24.4

Rest 7-8 minutes

Part II.
A. 135, 155, 175 (failed on thruster)

B1. 10,6,5
B2. 25,35,55

Notes:
Rows did not feel great. Lower back and hammies sore from last two days. Complex - need to work on thruster power. Rows - should have started with 35s, but only DBs in the place.
Need the rest day tomorrow.

Steve Howell said...

part 1;

7:01 - 1. 7:39, 2. 7:38.8, 3. 7:38.8

Rowing felt good. The 2nd and 3rd sets felt comfortable with hold a 1:54/500m.

dontpanic356 said...

Part 1

PB: 6:56

7:41, 7:36, 7:52


Part 2

A: 155, 185, 205, 225, 235
B1: 11, 9, 9
B2: 55, 65, 75 lb db's

Martin Altemark said...

part 2:
1,5 hours of bouldering

B1. 7, 7, 7
B2. 13x24kg, 13x24kg, 13x24kg

Sean LeFloch said...

Workout 2:
3 sets light tempo front squat for warmup @4211; 5 reps

A: 155#,165#,175#,185#,195#
B1: 6,8,4
B2: 35,50,53; 15 for all 3 sets

Jon Sinclair said...

Coach,
Can the front squat lead into the thruster or should it be separate movements, lowering to the bottom of your squat twice?

Christa said...

Part 1
8:11 - 9:04/9:00/8:50

I thought I paced myself well, but I should have pushed harder. It was funny that the 2nd and 3rd rows felt better than the 1st.

Part 2
A: 65lb/85lb/95lb/105lb/110lb
B1: 5/4/3
B2:25/30/35

Felt good today, going to start tapering next week for the BWI Hopper in 2 weeks.

Brandon said...

Part 1
7:11 - 1. 7:42, 2. 7:40, 3. 7:40

Brandon

Arjuna @CFN said...

Part 1:
Have not went all out on 2k in over a year. Then it was 7:03
7:34, 7:31, biked for 100c on last set. Got an issue with flexion in left lower leg. Believe it is popyliteal muscle.

Part 2:
A. 115, 135, 155, 165, 175
Took it easy on these. Lower back is sore as hell
B1. 6 reps for all
B2. 45lb db's and 15 reps on all sets

Chris Dunkin said...
This comment has been removed by the author.
Joel Krigström said...

Part 1
7:38,2 - 7:38,2 - 7:35,9 (PB not sure, but more than 7:30)

Part 2
A.50-55-60-60-65 (kg)
B1. 5-5-4
B2 2x20kg db 14-12-12 reps

Also 30 min snow shuffeling:)

Patrick "Phatty" Vuong said...

Part 1:
7:59 - 1. 8:18, 2. 8:34.9, 3. 8:41
Felt good on the first one, but obviously couldn't keep it up

Angelo Fosco said...

Part 2:

A.135, 165, 185, 205, 215
B1. 10, 7, 6
B2. 35#, 45#, 50# all 15 reps

Messed up and did 3 sets of ring dips THEN 3 sets of db rows instead of alternating. Thought it was A. B. and C. not B1 and B2. Thats what I get for reading this at 5 AM

joey warren said...

part 1 - 7AM
6:52- 7:21, 7:23, 7:20
(2K PR was during row/DU WOD)

part2- 130PM
155/165/175/185/200
B1. 8/6/5
B2. 50lb/60lb/65lb all 15 reps

David said...

Part 2:

60, 65, 70, 75, 91kg

8, 6, 5

12, 12, 12 with 50 lb DB's.

No energy this AM for Part 1, yesterday caught up with me. Won't be in on the Sat test, headed to NY with my middle daughter. She got recruited to play soccer for a college there next year. Happy Dad. Good luck to you all this weekend.

Alex Duncan said...

In the field all day and 17km heavy march tomorrow. Have to skip today and rest for Saturday.

Great numbers out there today!

Joel B. said...

Part 1

7:08 - 1. 8:09, 2. 8:09, 3. 8:09
this was more like 85%. Math is hard. I hit the pace I was shooting for, I just screwed up the math on what to go for.

8+hrs rest

Part 2

A: 115, 125, 135, 150, 165
I wussed out a little on these. i have improved more on thruster than I gave myself credit for. Last one was a little tough.

B1: 5, 5, 4
burnage...tough

B2: 53#: 12, 12, 12

Lars said...

Part 2 from yesterday...

Stopped at 12 minutes, still trying to get back at it and didn't feel going to 20 would be a good idea. Legs are still tired from pistols and wall balls the past cycle.

CTB all UB
OHS @ 115 all UB

Hope to get in today's tomorrow at work.

bso said...

Part 1: 7AM
6:58 - 1. 7:40, 2. 7:40, 3. 7:40

Part 2: 3PM
A. 135-145-160-175-190
B1. 9-6-5
B2. 35-45-50(12) per hand

The rowing was only moderately challenging. Got me grunting, but no tarzan sounds.

Pete @ CFN said...

Part 1 AM:
PB 6:50.0 - 7:24.3, 7:22.9, 7:17.6

Part 2 PM:
A. 125,135,145,165,175 (failed on 175 final thruster)
B1. with 30 lb vest 6,6,5
B2. with 45lb db’s; 12,13,15

Steve Howell said...

part 2;

4.5 rest

A: 70kg/75kg/80kg/84kg/88kg
B1: 8/6/6/
B2: 30kgx15x3

Adam Rogers said...

Cut the aerobic down a little bit because have two soccer games tonight.

PB - 6:58, today's 7:41

Second part

BB complex: 135,155,165,175,185(f), had a hard time transitioning my hands to a thruster grip after FS.

Ring dips at tempo: 6,6,6
Rows: 15reps x 3, with 45lb db's

Rory Hanlin said...

Strength work before hand

Part 1:
6:40, 7:20, 7:24

ran out of time on the third 2k.

Kevin said...

m.28.6'4''.225lbs

working a day behind; did Stahl's hybrid. Also did the DL from Tuesday; couldn't get to the box that day b/c of work.

Clean-grip DL at tempo:
330, 352, 374, 396, 407 (1)

10/20 hybrid
Part 1:
HPC--176,187,196 (cut at 3 sets)
BJs-UB

HPS--all at 135 (cut at 3 sets)
Row: 1:27 pace; 1:26; 1:27

Eight Minute Rest

Part 2:

12 mins instead of 20
OHS--155*
CTB--UB first four sets, broken last two

*started the first set at 175 w.o warming up and realized I had overshot it by a lot; took 20 off and finished the first set, but it threw me off on the rest for the whole thing

Got 11 hrs of sleep last night and really thought about what James said in NY a few weeks ago about attacking every workout instead of getting through it. Best I've felt in a while even though I got owned by Part II. Thanks, James.

PTS said...

A. 135,145,155,165,175
B1. 8,7,7
B2. 35,45,55 15 for all sets.

Jay said...

PB 7:09 1.7:55 2.8:00 3.8:07

A.155,165,170,175,185(f)
B1.7,6,6
B2.45#(15),55#(15),55#(15

ryandrew11 said...

Part 2:
A. 115, 120, 125, 130, 135
B1. 5, 5, 5 (no tempo)
B2. 25#x10, 25#x10, 25#x15

Soren said...

Sore knee, old injury flared up from pistols! argghhhhh. ´Going very easy.

row times:
6.50 - 7.15,7.14, 7.17

A: did 4 sets with 60kg

B1: 10,9,9
B2: all sets done with 20kg

Soren

Pfeifdog said...

Part 2:

A 155,175,195,195,225
I could not lock out the thruster @ 225

B1: 6,5,4
B2: all set 15 reps @ 35lbs db's

Fraser O said...

Part 1:

PB- ??:

Working Sets: 7m16s, 7m16s, 7m12s

Part 2:

A.(kgs) 80, 85, 90, 95, 100(f)

B1. Reps: 7, 6, 5
B2. (#'s) 42.5, 47.5, 60

Jonathan Thom said...

Had to do these both at the same time today..thought it made sense to do the rows second.

A. Complex - 123/133/138/143(f)/143#
B1. 8/5/4
B2. 30# dbs x 15/ 40 x 12/ 40 x 10

Rows
7:10 - 8:01/8:00/7:58

Went fairly conservative on my rows - was happy to maintain well.

Did the complex with Appollon's Axle...my hands barely fit around it. Lots of fun!

mhamilton said...

Did Part 1&2 together and cut volume

7:42 and 1m for 3:23 (felt horrible)
rest 5mins
A. 115,125,145,155(f),155(f)
B2.35# for 15x3

Jon Sinclair said...

Part 2:

A. 60, 70, 80, 80, 80kg (Did front squat seperate from thruster)
B. 20# DB between weeks, 6 6 5
C. 20#db's - 15, 25# db's - 15, 30# db's - 13

Stephen B. said...

last saturday's tester: reversed order

part 2: 11:44...one redo in last set of DUs

rest 25 min

part 1: 19:14

notes: blew through first 2 rounds of part 2 way too quickly and couldn't recover worth a shit. also, took too much rest between wb and DUs. as always, these UB WODs are a phenomenal mental battle.

managed to keep first 130 K2E to UB sets of 10...airdyne hurt!

Stephen B. said...

correction on k2e...just checked notes...that's first 120 in sets of 10

Kyle F said...

A: 135/135/155/155/155
B1: 11/10/10
B2: 115/135/135

Thad said...

Part 1 .
PB 7:11- 1. 7:51, 2. 7:50, 3. 7:53

Part 2 .
A. 135, 145, 155, 165, 175 had to press out
thruster at 175

B1. 8, 6, 5 all BW
B2. 15/25, 15/35, 15/40

Dustin said...

Part 1:

7:18 - 1. 7:50, 2. 7:55, 3. 7:48.

Part 2:

A-155, 165, 175, 185, 195
B1- 10, 6, 6.
B2- 55lbx15,12,12

Cody B said...

A.M.- 0830hrs

7:40-(8:06,8:07,8:07)

P.M.- (1330hrs)

A: 155#,155,165,165,175
B1:6,5,5
B2: 40#@15*1 & 50#@15*2

Michael said...

Row PR 7:30- 8:16, 8:16, 8:13

Part 2
A. 165, 185 x 4 sets
B1. 8, 6, 5
B2. 25's/hand

Feel beat up, knee has some tendonitis since the Oly cycle. Going out of town this weekend so will have 3 days rest

Brandon said...

Part 2
A. 135/155/175/195/215
B1. 8/6/6
B2. 75x15/85x15/100x12

Thruster hard on last set. Everything else felt pretty good.
Brandon

Patrick "Phatty" Vuong said...

Part 2:
a) 115, 135(failed on thruster), 115, 115, 125

B1) 7, 5, 5
B2) 15 x 45lb

jordan said...

Row:
7:21 PR
8:01.5-8:02.5-8:00.1

Part 2
a: 50, 55, 55, 60, 70
b1: 6-6-5
b2: 16kg x 15 x 3

hbabs @cfn said...

F/30/130
I kept my pace between 2:20 and 2:25. It was most consistent at 2:22

9:28, 9:28, 9:29

hbabs @cfn said...

Also, PB 8:33

Spider said...

Part 2:
A. 115-125-135-145-155x
B1. 7-5-4 tempo was tough
B2. 45#x15x3

Anthony Skvarka said...

part 1

1. 7.41
2. 7.42
3. 7.35

Jesse J WellRock said...

Part 1
subbed a 2.5mi. ride on airdyne(no rower)
7:24,7:28,7:32

Part 2-Barbell Complex
135, 140,140.140,145-my wrist and shoulder flexibility made the transition from the F. Squat to the thruster a little tougher I have to warm up better next time.

a1-10,10,10 @ Bw
a2. 45lb db's 15x for all 3 sets

Chris Dunkin said...

5hr rest
Part 2:
A.185x4, 210(f) on thruster
B1. w/ 30lbs 5,5,4
B2. 53,63,70x13 strict tempo, last 2 reps not so much.

Brian Gregory said...

Resting today after 4 days on. Bad sleep due to son waking at 0230.

Brian Maier said...

Part 2:

A: 155,165,175,185,195
B1: 8,5,5
B2: 35x15/55x12/55lb db's x12