tag:blogger.com,1999:blog-955910955820173624.post1029376847016061364..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: WMG - phase 3OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger36125tag:blogger.com,1999:blog-955910955820173624.post-15396385350654713332009-09-09T05:51:29.710-06:002009-09-09T05:51:29.710-06:00Working a couple of days behind.
PS 3,2,1
40kg, 4...Working a couple of days behind.<br /><br />PS 3,2,1<br />40kg, 42.5kg, 45kg<br />42.5kg, 45kg, 47.5kg<br />45kg, 47.5kg, 50kg<br /><br />metcon. Runs on threadmill.<br />2:07, 2:09, 2:13Martin Altemarkhttps://www.blogger.com/profile/09934479496492389915noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-38113941193461522812009-09-08T22:15:04.336-06:002009-09-08T22:15:04.336-06:00Catching up from SFO WOD's:
Sun - off
Mon Sept...Catching up from SFO WOD's:<br />Sun - off<br />Mon Sept 7 5 rds @ 83# (same weight for all movements)<br />5 Dead Lift<br />7 Power Clean<br />10 Push Press<br />total 14:30<br /><br />Tues Sept 8<br />5 rds of heavy back squat X 5 and 1minute row with approx 2 min btwn rds:<br />135/259m<br />135/262m<br />135/262m<br />135/264m<br />135/252m<br />total row 1299mUnknownhttps://www.blogger.com/profile/12201128877422546420noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-6341668318685250342009-09-08T21:45:21.687-06:002009-09-08T21:45:21.687-06:00Been doing a other things lately because of the sh...Been doing a other things lately because of the shoulder. Did the power snatch and since pull ups are pretty painful right now did 300 double unders in as few sets as possible. <br /><br />power snatch:<br /><br />3/2/1<br /><br />52/62/72<br />77/82/84.5<br />87/92(pressed out)/94.5(no press)<br /><br />300 double unders in as few sets as possible<br /><br />5 setsMichellehttps://www.blogger.com/profile/01489577981524994604noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-18422595014821243222009-09-08T17:58:53.785-06:002009-09-08T17:58:53.785-06:00Power Snatch
115/135/145
135/145/155
145/145/165P...Power Snatch <br />115/135/145<br />135/145/155<br />145/145/165PR<br /><br />All runs done on a treadmill<br />5:47Mack Larhttps://www.blogger.com/profile/06997337768292359644noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-85068155242676531712009-09-08T17:33:34.740-06:002009-09-08T17:33:34.740-06:0055/60/65
65/70/75
75/80/85
felt good but i think...55/60/65<br />65/70/75<br />75/80/85 <br /><br />felt good but i think my grip might have been too narrow the last 85 was more of a push press at the top<br /><br />run/pullups KILLED me i wanted to quit so freakin bad!! My knee is still hurting a bit but i pushed through 2:17 2:35 3:01Dr Lisahttps://www.blogger.com/profile/08117606314840666307noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-67793838541895091902009-09-08T16:20:42.511-06:002009-09-08T16:20:42.511-06:00I'm caught back up again. Posted other WODs o...I'm caught back up again. Posted other WODs on their respective days - did Sat running WOD Sunday while camping, Sunday's WOD earlier today. I definitely felt the fatigue from the earlier workout on this one...<br />2:15pm<br />PS 3/2/1 (wave loading)<br />110/120/125<br />115/122.5/127.5<br />117.5/125/130<br />Felt slow, not explosive. Disappointed in these.<br />Metcon: 2:04/2:25/2:46=7:15'<br />Legs cooked by the final round.<br />PWO: 35p/45c Fresh juiced carrots and celery + egg white protein, 1/2 banana, goji berries<br /><br />Long stretching/mobility session afterward.Scotty Hagnashttps://www.blogger.com/profile/02645173388331419370noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-17388682645854425862009-09-08T16:10:05.809-06:002009-09-08T16:10:05.809-06:0095/105/115
115/125/135
125/135/145
Had major issue...95/105/115<br />115/125/135<br />125/135/145<br />Had major issues with grip, the bar I was using doesn't have knurling anymore!<br /><br />Treadmill and slow on metcon<br />8:06<br /><br />Not sure whats up here, but since last week, I feel my times have been pretty shitty. Gotta get back to better performancesSteveChttps://www.blogger.com/profile/13129121991741383239noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-37042097699277586142009-09-08T15:05:47.034-06:002009-09-08T15:05:47.034-06:00Better late than never.
PS:
40/45/50kg
55/58/60kg...Better late than never.<br /><br />PS:<br />40/45/50kg<br />55/58/60kg<br />60/60/60kg<br /><br />Could probably have increased weight towards the end but form and stamina were fading quickly. First time going for a PS PR so decided to stick to technique this go-round.<br /><br />Met-con:<br />Rd 1: 2:30<br />Rd 2: 2:56<br />Rd 3: 2:56<br /><br />Subbed 400m row, which I paid for in the pull-ups.<br /><br />Shoulders are fried.Greg Soneffhttps://www.blogger.com/profile/13678149888269603084noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73051495868517615562009-09-08T11:40:16.613-06:002009-09-08T11:40:16.613-06:00PS 3,2,1
105,125,135
145,155,165
155,165,180(f), 1...PS 3,2,1<br />105,125,135<br />145,155,165<br />155,165,180(f), 175<br /><br />metcon<br />100% 400 m run + chest to bar butterfly pullups<br />1:48, 2:01, 2:21<br /><br />hard to run 100% and made pullups very challenging- every set broken: rd1 12,9 rd2 8,6,4,3 rd3 6,5,4,3,3joey warrenhttps://www.blogger.com/profile/18181329717792038297noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-28281152959258217572009-09-08T10:53:36.192-06:002009-09-08T10:53:36.192-06:00Power Snatch:
3/2/1
155/165/175
175/185/195
195/...Power Snatch:<br /><br />3/2/1<br /><br />155/165/175<br />175/185/195<br />195/200/210(f)<br /><br />-This was the first time I've maxed on PWR Snatch. Was very excited. What an awesome, fun lift!<br /><br />-Slowed way down on the last round trying to max it out. Was very excited. Think I'm strong enough now to get 215, but will have to get some form down first.<br /><br />Metcon:<br /><br />Total: 11:27<br /><br />Total work: 5:27<br /><br />- Runs all done on a treadmill, so even at max speed, the 400m could only get to about 1:23 or so. This is fine for repeats, but a 1:23' 400m is not a 100% effort for me.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-76711403749283053612009-09-08T10:19:16.797-06:002009-09-08T10:19:16.797-06:0085/95/105
105/115/120
125/130/135 (pressed this on...85/95/105<br />105/115/120<br />125/130/135 (pressed this one out)<br /><br />Metcon: 6:03<br />1:51<br />2:03<br />2:09Blaine Jansenhttps://www.blogger.com/profile/13534618244189204478noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-26493223768561937252009-09-08T07:56:58.349-06:002009-09-08T07:56:58.349-06:00last 3 sets
#105,#110,#115F
2:15,unbroken
2:34, 15...last 3 sets<br />#105,#110,#115F<br />2:15,unbroken<br />2:34, 15,6<br />2:47, 12,5,4kurtnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-1624708512194174292009-09-07T22:12:36.640-06:002009-09-07T22:12:36.640-06:00can't really remember my numbers for snatch......can't really remember my numbers for snatch... I know I worked up to 201# for a single... <br />metcon - 2:09/2:30/2:54 - my running needs some serious work...DeeJayhttps://www.blogger.com/profile/16854468204121611660noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-4851068409798374992009-09-07T18:46:52.998-06:002009-09-07T18:46:52.998-06:00Thanks Brent, David...
Rory, it's def comin al...Thanks Brent, David...<br />Rory, it's def comin along bro... Ud love it!... We now have a place 2 trash and slaughter ourselves when u visit!... and Ive had one client thus far and another few interested already!; it's pretty exciting!... Can't wait 2 visit in 2 wks!...<br /><br />Joey... Fabulous job on 'the deer hunter' yesterday!...<br /><br />Today's WOD<br /><br />135 / 146 / 155<br />146 / 161 / 172<br />155 / 172 / 185<br /><br />subbed on the metcon...<br />With 50lb wt vest, 3 rounds<br />Hill outside my house (~225m)<br />12 pullups<br />work time (not icluding downhill trudge - rest)<br />1:58 / 2:14 / 2:19<br /><br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-686138473275580342009-09-07T17:26:30.174-06:002009-09-07T17:26:30.174-06:0038/6'2"/194
P-Snatch:
1) 40/45/50kg
2) 5...38/6'2"/194<br /><br />P-Snatch:<br />1) 40/45/50kg<br />2) 55/60/65kg<br />3) 70/75/80kg (176#)<br /><br />Metcon: 5:58 (1:47/2:02/2:09)<br /><br />Notes:<br />Metcon - Ran this outside my house on the hilly 400. Sucked! First round the pullups were unbroken but transition was slow on the drop and back to the upward motion. First 11 on the 3rd round was beautiful. Finished it out strong.<br /><br />Power Snatches - The form was horrible on the 75kg snatch for some reason. 80kg was much better. Not a PR but good enough for today. Didn't eat very well yesterday while out camping and then today with all the unpacking etc. Running on stored reserves today and there is no excuse for that. Heading to the store, getting back on track tonight.<br /><br />Love the gym pictures guys!Brent Maierhttps://www.blogger.com/profile/16032362189353677725noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-10544904857938373862009-09-07T15:48:29.215-06:002009-09-07T15:48:29.215-06:00115x3,125x2,135x1
145x3,155x2,165x1
165x3,175x2,18...115x3,125x2,135x1<br />145x3,155x2,165x1<br />165x3,175x2,185x1(PR)<br /><br />Metcon: 5:51<br /><br />1:58,1:54,1:59<br /><br />all p/u's unbroken but wish I could speed them up...slow lanky kip is killing me. Quads are so sore from 84 total thrusters yesterday so took it easy on 400's today.Brian Maierhttps://www.blogger.com/profile/09695995791284794519noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-8451998415284683622009-09-07T14:53:22.820-06:002009-09-07T14:53:22.820-06:00Note to self- don't go to Callaway Park right ...Note to self- don't go to Callaway Park right after a hard WOD & lunch! Wooooof!rwcorsonhttps://www.blogger.com/profile/09110653967049238791noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-38968175544801536102009-09-07T14:23:31.908-06:002009-09-07T14:23:31.908-06:00Power Snatches
95/115/135
115/135/140
135/145/150...Power Snatches <br />95/115/135<br />115/135/140<br />135/145/150 <br /><br />150 is my PR, last time I did it, it was extremely ugly. Form improved today on it. <br /><br />Metcon (Subbed rowing 400 since I don't have 400 measured out yet, and besides I suck at rowing)<br /><br />2:02 <br />2:10<br />2:30 <br /><br />Rowing made pull-ups so hardWes hendrickshttps://www.blogger.com/profile/14029823852840195369noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-50731291035766439652009-09-07T14:18:16.947-06:002009-09-07T14:18:16.947-06:00Jefff & Garage, nice work on the metcon.Jefff & Garage, nice work on the metcon.rwcorsonhttps://www.blogger.com/profile/09110653967049238791noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-3634006309389668532009-09-07T13:59:00.528-06:002009-09-07T13:59:00.528-06:003/95,2/100,1/105,3/110,2/115,1/120,3/125,2/130,1/1...3/95,2/100,1/105,3/110,2/115,1/120,3/125,2/130,1/135 (pressed it out on last rep)<br /><br />Metcon - 1:44,1:51,2:00<br />Total - 5:35Jefffhttps://www.blogger.com/profile/08272116858048309074noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-389252657831473932009-09-07T13:43:06.007-06:002009-09-07T13:43:06.007-06:0055/57.5/60
62.5/65/67.5
70/72.5/75
felt really goo...55/57.5/60<br />62.5/65/67.5<br />70/72.5/75<br />felt really good with ps today!<br /><br />9:27 (2:59/3:07/3:21)<br />pull u:p's slowed me down<br /><br />Laura, nice work girl!Leighannehttps://www.blogger.com/profile/07435819094913736250noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-78747564242284894892009-09-07T13:39:30.917-06:002009-09-07T13:39:30.917-06:00im a day behind because did my affilliate FGB Frid...im a day behind because did my affilliate FGB Friday, Ill try to catch up this week.<br /><br />"Deer Hunter"<br />9:36joey warrenhttps://www.blogger.com/profile/18181329717792038297noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-35995453354720789082009-09-07T13:21:01.416-06:002009-09-07T13:21:01.416-06:0098x3,108x2,118x1,103x3,118x2,128x1,113x3,133x1,138...98x3,108x2,118x1,103x3,118x2,128x1,113x3,133x1,138x1, rested 3 mins 143x1PR<br />Metcon-total 6:23 <br />1:59,2:02,2:22<br />Last set of pull ups broken.rwcorsonhttps://www.blogger.com/profile/09110653967049238791noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-88398469045934682042009-09-07T12:37:55.749-06:002009-09-07T12:37:55.749-06:00PS
3 2 1
155/175/185
165/185/205
175/205/22...PS<br />3 2 1 <br />155/175/185<br />165/185/205<br />175/205/225<br /><br />It rained so I didn't run.<br />I was itching to do Diane, so I did that instead<br /><br />Diane: 3:43Rory Hanlinhttps://www.blogger.com/profile/02340008148820364201noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-47816711140400436342009-09-07T12:26:26.921-06:002009-09-07T12:26:26.921-06:00Eric R.
Out of town yesterday so ran a 10 km and t...Eric R.<br />Out of town yesterday so ran a 10 km and then Heather and I did intervals in the surfski and kayak.<br /><br />Power snatch<br />3/2/1<br />95/115/135<br />115/125/140<br />125/140/150(PR)<br />Met con 2:11,2:05,2:18<br /><br />Heather R.<br />Power snatch<br />3/2/1<br />50/55/60<br />60/65/70<br />70/75/80(f)<br />Met con (did asst'd chin ups w/ band)<br />3:10,2:59,3:10Unknownhttps://www.blogger.com/profile/11019363624817235017noreply@blogger.com