tag:blogger.com,1999:blog-955910955820173624.post60806909604005087..comments2024-03-17T14:57:41.754-06:00Comments on optimum performance training: wed, july 21, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger63125tag:blogger.com,1999:blog-955910955820173624.post-70667615624791799772010-07-24T17:49:10.818-06:002010-07-24T17:49:10.818-06:0060kg/130m
70kg/137m
80kg/136m
A1.150kg/150kg/160k...60kg/130m<br />70kg/137m<br />80kg/136m<br /><br />A1.150kg/150kg/160kg/170kg/180kg(f)<br />A2. 40kg for all dips<br />B1. 40kgx8/50kgx7/50kgx7/50kgx6Noahhttps://www.blogger.com/profile/04283312079515448716noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-24215537678919998052010-07-23T14:38:00.217-06:002010-07-23T14:38:00.217-06:00Cleans - 195, 205, 215(4 reps)
Rows: 127m or so fo...Cleans - 195, 205, 215(4 reps)<br />Rows: 127m or so for each.<br /><br />A1. 335, 355, 385, 390, 400<br />A2. 90, 115, 125, 130, 145<br />B. 135 for all 3.Angelo Foscohttps://www.blogger.com/profile/13330528413978291768noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-12084817535594472452010-07-23T05:32:02.009-06:002010-07-23T05:32:02.009-06:00Nicole:
PC - 105,110, 115
Row - Averaged 1:49/...Nicole:<br /> PC - 105,110, 115<br /> Row - Averaged 1:49/500m pace<br /> DL - 205, 215, 220, 225, 230, 235<br /><br />Jeremy:<br /> PC - 185, 190, 195<br /> Row - Averaged 1:31/500m pace<br /> DL - 275, 315, 365, 400, 415 (f)<br /><br />Ran out of time couldn't get lunges in.<br />Both struggled near 1RM with DL. Both 20lbs short on DL 1RM.CF Hampton Roadshttps://www.blogger.com/profile/13054381635975174146noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-91119282554743866972010-07-22T19:48:45.762-06:002010-07-22T19:48:45.762-06:0095# Row 94m
100# Row 92m
105# Row 93m
DL 12@1...95# Row 94m<br />100# Row 92m<br />105# Row 93m<br /><br /><br />DL 12@105 <br />3@ 155, 3@165, 2@175, 2@185, 1@195<br /><br />Ring Dips 2@5#, 3@5#, 2@ 7.5, 2@7.5, 1 @10#<br /><br />Lunges: pathetically sore.. all 4 sets 6@65Alexhttps://www.blogger.com/profile/05837433700044319493noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-10083254034672138472010-07-22T19:10:50.212-06:002010-07-22T19:10:50.212-06:00A1. 315,335,355,365,385
A2. On rings: 53,53,70,70,...A1. 315,335,355,365,385<br />A2. On rings: 53,53,70,70,70 <br />B. 135(8/L),155(8),185(6)Mike McNaughtonnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-88484168432795911512010-07-22T14:13:48.270-06:002010-07-22T14:13:48.270-06:00July 14 wod for 2011
A1. Dead Lift Cluster @ 11X1...July 14 wod for 2011<br /><br />A1. Dead Lift Cluster @ 11X1; 1.1.1.1.1 x 5; rest 3 min<br />A2. Close Grip Bench Press @ 30X0; 3-5 x 5; rest 3 min<br />+<br />3 sets:<br />15 unbroken power clean - you choose<br />10 sec rest<br />20 clap push ups<br />3 min rest<br /><br />RESULTS:<br /><br />A1. 315,325,315,320,320<br />A2. 165/5,175/5,185/5,195/5,210(F)@3<br /><br />METCON @ 135# all PC UB<br />1. 1:32<br />2. 1:47<br />3. 2:02<br /><br />Clap pushups were limiting factor. Times include 10s restBrian Gregoryhttps://www.blogger.com/profile/01649676338544440547noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-63341582785185040802010-07-22T09:07:09.733-06:002010-07-22T09:07:09.733-06:00PC: 135/155/175/185/195
Row: Btw 100-105 m
(I se...PC: 135/155/175/185/195<br />Row: Btw 100-105 m <br /><br />(I see now that I was only supposed to do 3 sets. oops)<br /><br />A1: 295/315/335/355/385(pr)<br />A2: 80/90/100/100/110<br />B: 135/155/175/185<br /><br />Happy with DL. Still need to go up though. Lunges KILLED me.Kyle Fhttps://www.blogger.com/profile/02434860891968753527noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-41361230247611838352010-07-22T07:33:32.315-06:002010-07-22T07:33:32.315-06:00F/30/130
85#/97m – 85#/98m – 85#/98
A1. 135-155-...F/30/130<br /><br />85#/97m – 85#/98m – 85#/98<br /><br />A1. 135-155-165-165-170<br />A2. Subbed depth push-ups, 15# plate<br />3-4-3-5-3<br />B. 45#/R8/L8 – 55#/R8/L8 – 60#/R7/L7 – 60#/R6/L6Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-35559738608764072672010-07-22T05:56:52.682-06:002010-07-22T05:56:52.682-06:00sub 21x105 unbroken PC's
103, 103, 103 rows
...sub 21x105 unbroken PC's <br />103, 103, 103 rows<br /><br />A1: sub 21x205 unbroken<br />A2: 35, 40, 45, 48, 50<br /><br />B: SkippedHarihttps://www.blogger.com/profile/07426927485820525493noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-7353692829574808472010-07-22T00:32:06.143-06:002010-07-22T00:32:06.143-06:00PC: 135/145/155
Row: 98m/101m/100m
A1:275/275/315...PC: 135/145/155 <br />Row: 98m/101m/100m<br />A1:275/275/315/315/340pr<br />A2:40 x 5<br />B:95 x 4 setsPatrick "Phatty" Vuonghttps://www.blogger.com/profile/05872312559732207863noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-62209067598467226372010-07-21T22:13:12.668-06:002010-07-21T22:13:12.668-06:00P.C. Weight (175,175,185(4))
Row 105m,104...P.C. Weight (175,175,185(4))<br />Row 105m,104m,100m<br /><br />A1: 300,305,325,335,340p.r<br />A2: 70,70,75,85,87.5<br />B: 85,105,115,115<br /><br />All in all a successful day. Deadlift is slowly getting better. Two weeks ago I could only do 335 once. I was running short on time with lunges and did not go as heavy as I could. Dips were completed on rings. Power clean is becoming fun again for me since I am beginning to trust my back and creep over the mental block from past injury.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-53177125975433386922010-07-21T21:59:14.131-06:002010-07-21T21:59:14.131-06:00Trap 3: 20x10, 25x8, 28x8Trap 3: 20x10, 25x8, 28x8Chris Dunkinhttps://www.blogger.com/profile/01292777328498095609noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-60260556807093279952010-07-21T21:43:45.863-06:002010-07-21T21:43:45.863-06:00Part 1
205 // 130m
225 // 131m
235 // 134m
Part 2...Part 1<br />205 // 130m<br />225 // 131m<br />235 // 134m<br /><br />Part 2<br />Isabel- 2:05 [10sec pr, first 15 unbroken]<br /><br />~gm2unithttps://www.blogger.com/profile/10739818365679838226noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-7680460885153187582010-07-21T21:42:54.171-06:002010-07-21T21:42:54.171-06:00M/185/30
Power Clean - 165,185, 195, 195, 195.
**...M/185/30<br /><br />Power Clean - 165,185, 195, 195, 195.<br />**loss of Grip - need to use hook grip**<br />Row-110,109,110,110,113.<br /><br />A1. Dead Lift- 275,315,335,365,395PR.<br />A2. Ring Dips - 88,88,88,88,88<br /> <br />B. BB lunges - 115x8, 135x8, 155x6, 155x6.Dustinhttps://www.blogger.com/profile/10516474301722892267noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-91360026688826558592010-07-21T21:40:37.590-06:002010-07-21T21:40:37.590-06:00PC 115,120,125
Row 100,113,113
DL 225,245,255,265...PC 115,120,125<br />Row 100,113,113<br /><br />DL 225,245,255,265,275,285<br />Ring dips: BW only for shoulder<br /><br />Lunges: 105,105,105,105<br /><br />Shoulder press4x5 @ 105NorCal Chrishttps://www.blogger.com/profile/09851255765202574544noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-27825452627767107712010-07-21T21:26:18.588-06:002010-07-21T21:26:18.588-06:00PC: 185,205,215
Rows: 113,110,111
A1: 315,345,385...PC: 185,205,215<br />Rows: 113,110,111<br /><br />A1: 315,345,385,405,425<br />A2: 70,90,100,115,120<br />B: 135 X 4<br /><br />Congrats to James, Joey, Michael, DJ, Lauren and Shelly. It was awesome watching everyone compete in LA.Brian Maierhttps://www.blogger.com/profile/09695995791284794519noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-65514702948652309582010-07-21T21:15:30.905-06:002010-07-21T21:15:30.905-06:00PC+row: 185 + 138m, 195 + 142m, 195 + 138m
DL: 3x...PC+row: 185 + 138m, 195 + 142m, 195 + 138m<br /><br />DL: 3x315, 3x335, 2x355, 1x365, 1x375(fail)<br />Dips (on rings - max reps at tempo) - 10, 10, 8, 9, 8<br /><br />BB lunges: 115, 135, 150, 160Marcus Fillyhttps://www.blogger.com/profile/15230890372027062540noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-31291560765341680442010-07-21T21:11:12.619-06:002010-07-21T21:11:12.619-06:0070kg/121m
85kg/135m
85kg/131m
A1. 140, 140, 160, ...70kg/121m<br />85kg/135m<br />85kg/131m<br /><br />A1. 140, 140, 160, 160, 170 (kg's)<br />A2. 10, 20, 30, 40, 40<br />No time for B. Had to coach. Felt weak all workout (it's 110 in my gym with about 90% humidity).Samhttps://www.blogger.com/profile/12592460737671629825noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-14277203342498123102010-07-21T20:55:27.889-06:002010-07-21T20:55:27.889-06:00PC 155, 165, 175
A1 225, 265, 300, 325, 345
A2 25,...PC 155, 165, 175<br />A1 225, 265, 300, 325, 345<br />A2 25, 35, 55, 75, 80<br />B 75, 85, 95, 105, 115<br /><br />Does anyone know a Canadian supplier of Progenex Recovery? If not can you recommend a good recovery drink.Dillonhttps://www.blogger.com/profile/13883029138204474125noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-79777183071605343262010-07-21T20:53:35.833-06:002010-07-21T20:53:35.833-06:00PC 155, 165, 175
A1 225, 265, 300, 325, 345
A2 25,...PC 155, 165, 175<br />A1 225, 265, 300, 325, 345<br />A2 25, 35, 55, 75, 80<br />B 75, 85, 95, 105, 115<br /><br />Does anyone know a Canadian supplier of Progenex Recovery? If not can you recommend a good recovery drink.Dillonhttps://www.blogger.com/profile/13883029138204474125noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-15304900757860143542010-07-21T20:37:40.779-06:002010-07-21T20:37:40.779-06:00PC + Row:
1: 70+117
2: 80+119
3: 85+124
A1: 140,1...PC + Row:<br />1: 70+117<br />2: 80+119<br />3: 85+124<br /><br />A1: 140,150,155,160,165kg<br />A2: 20,20,25,35,35<br /><br />B: 40 only did one set, ran out of time.<br /><br />SorenSorenhttp://www.efmnutrition.com.aunoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-31652200248496365402010-07-21T20:24:16.932-06:002010-07-21T20:24:16.932-06:00PC: 155, 185, 205(4)
Row: 117, 112, 114m
A1: 275,...PC: 155, 185, 205(4)<br />Row: 117, 112, 114m<br /><br />A1: 275, 315, 335, 295*, 295*<br />A2: 55, 55, 70, 95, 95( all on rings and kips on the last 2 sets)<br /><br />B: 95, 115, 135, 145 all 8/leg<br /><br />*my SI started to hurt so I went back below300#. Lots of ice tonight.r Gaineshttps://www.blogger.com/profile/09911582606145999433noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-13359577014096177512010-07-21T20:23:59.741-06:002010-07-21T20:23:59.741-06:00PC: 175/185/195 (last 2 reps were ugly)
Row: 106m/...PC: 175/185/195 (last 2 reps were ugly)<br />Row: 106m/107m/107m<br />A1:409/413/423/433/452<br />A2:70/80/90/100/100<br />B:135x 4 setsStevehttps://www.blogger.com/profile/01894035499231049647noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-59306146122494046022010-07-21T19:54:57.258-06:002010-07-21T19:54:57.258-06:00PC: 185,205,225
Row: 119m,119m,120m
A1: 405,425,4...PC: 185,205,225<br />Row: 119m,119m,120m<br /><br />A1: 405,425,445,455,475<br />A2: 53,53,63,63,70 (had to do on rings)<br /><br />B: @135 8,8,6,6<br /><br />A1 lower back felt tight from the weekend still but still 50 short of my PR.<br />B 135 felt heavy, maybe should have started lighter because form started looking sloppy at the end.Pfeifdoghttps://www.blogger.com/profile/09118662805163350208noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-34661753356729935802010-07-21T19:45:19.651-06:002010-07-21T19:45:19.651-06:00Cleans:
135#
155#
155#
Didn't keep track of ...Cleans:<br /><br />135#<br />155#<br />155#<br /><br />Didn't keep track of the row.<br /><br />DL:<br /><br />225/245/265/285/305<br /><br />I couldn't lift as heavy as I wanted. I ripped my hand yesterday on the pullups and it hurt doing the DL's<br /><br />Dips:<br /><br />BWT/25/35/35/35<br /><br />BB Lunges:<br /><br />135/155/155/155<br /><br />Then a 20 km Bike and a 12 km run plus and hour of yoga in the morning. Good day.Scott Hoadleyhttps://www.blogger.com/profile/03427852496348626762noreply@blogger.com