tag:blogger.com,1999:blog-955910955820173624.post6114955831756883032..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: sun, dec 19, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger61125tag:blogger.com,1999:blog-955910955820173624.post-24082175142859363552010-12-22T21:56:21.153-07:002010-12-22T21:56:21.153-07:00BS 120kg
106 kg for 5 reps
pretty sore from yeste...BS 120kg<br />106 kg for 5 reps<br /><br />pretty sore from yesterdays squat cleans<br />sore knee, damnsorennoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-79117582739947640142010-12-22T09:46:25.799-07:002010-12-22T09:46:25.799-07:00A:200 (this is 10lb from my pr and felt AWFUL!!) g...A:200 (this is 10lb from my pr and felt AWFUL!!) going to start doing more strength <br />B: 3<br />C: 50lb (barely!)<br />D: 4<br /><br />P2: THis was tough!<br />R1:73<br />R2:84<br />R3: 77<br />R4: 78Christahttps://www.blogger.com/profile/05753546488995797301noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-76084765837860636792010-12-21T23:01:22.100-07:002010-12-21T23:01:22.100-07:00Part 2:
1. 10, 17, 27, 26.
2. 12, 16, 22, 28.
3. 1...Part 2:<br />1. 10, 17, 27, 26.<br />2. 12, 16, 22, 28.<br />3. 10, 20, 26, 27.<br />4. 11, 18, 25, 25.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-65070433036731948752010-12-21T16:21:41.234-07:002010-12-21T16:21:41.234-07:00Part 1:
A: 120kg. Still 25kg off my best after qua...Part 1:<br />A: 120kg. Still 25kg off my best after quad strain. Felt a little bite in the tendon. <br />B: 102.5kg for 7. Missed on the eighth. <br />C: 38kg. Completed on rings. <br />D: 28kg but barely got 2. Hoped back on at bdwt for 9.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-4138698735208474872010-12-20T04:44:33.053-07:002010-12-20T04:44:33.053-07:00Part 2.
R1. 70
R2. 66
R3. 69
R4. 72
Low box jump...Part 2.<br /><br />R1. 70<br />R2. 66<br />R3. 69<br />R4. 72<br /><br />Low box jump numbers (jumped up and stepped down) due to an achilles tendon issue. used 30kg sand bag as a sub for ball slams..<br /><br />pwo: 75g salmon, 120g sweet potato/apple/carrot puree, 250ml coconut juiceRoss Blakenoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73802888636625301022010-12-19T22:20:13.616-07:002010-12-19T22:20:13.616-07:00part 1:
A. Back Squat= 335lb. worked to 365lb tw...part 1:<br />A. Back Squat= 335lb. worked to 365lb twice but was not happy with my depth<br />B. 85% of A - amrap 285 lb 12 reps<br />C. Chin Up 100lb<br />D. 85% of C - amrap 85lb 3 reps<br /><br />part2:no time for rest from part 1<br />95 to 100 reps.Anthony Skvarkahttps://www.blogger.com/profile/13187327621009920522noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-89132291398101592812010-12-19T21:35:44.361-07:002010-12-19T21:35:44.361-07:00A. 328
B. 275x4
C. 105
D. 90x1 not enough rest
...A. 328 <br />B. 275x4<br />C. 105 <br />D. 90x1 not enough rest<br /><br />Squats were High bar Ace to Grace. Felt a pinching feeling in my lower ab, and didn't have much pop out of the hole today. Pull ups were pronated grip.<br /><br />Part 2 only rest was time to take to set up.<br /><br />Reps: 100, 105, 111, 105= 421<br /><br />Part 2 felt real good, wasn't happy with the back squats today.Heavy Evyhttps://www.blogger.com/profile/07615682207266097676noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-36536058330285462062010-12-19T21:09:59.868-07:002010-12-19T21:09:59.868-07:00Part 1:
A) 315#
B) 270#x3
C) 90#
D) 77#x1
Part 2:...Part 1:<br />A) 315#<br />B) 270#x3<br />C) 90#<br />D) 77#x1<br /><br />Part 2:<br />Round 1: 110 reps<br />Round 2: 114 reps<br />Round 3: 117 reps<br />Round 4: 116 reps<br /><br />Dumbell thrusters are horrible.Sean LeFlochhttps://www.blogger.com/profile/00128339815820844036noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-19638155291882292852010-12-19T20:05:57.042-07:002010-12-19T20:05:57.042-07:00Training from Dec 17:
Dealift:250(5),280(3),315(1...Training from Dec 17:<br /><br />Dealift:250(5),280(3),315(11)<br />Press:115(5),130(3),145(7)<br />+<br />A1.135,145,155,155(1),145(F)<br />A2.UBx5<br />A3.15,12,10,9,8<br /><br />Shut it down after the fail. Been training without a break for awhile. Body feels like it needs a rest to recharge. Gonna take the next week off and come back strong.Julian Cruzhttps://www.blogger.com/profile/11815539084611798886noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-45299549869405999042010-12-19T19:51:29.696-07:002010-12-19T19:51:29.696-07:00Part 1.
A. 117.5kg (258.5#)
B. 7reps @ 100kg (220...Part 1.<br /><br />A. 117.5kg (258.5#)<br />B. 7reps @ 100kg (220#) <br />C. 43kg (98.5#)<br />D. 2reps @36kg(79.2#)<br /><br />pwo: 50g salmon, 250ml coconut waterRoss Blakenoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-61300365669314635922010-12-19T19:39:20.977-07:002010-12-19T19:39:20.977-07:00Part 2
19/20/27/24
20/21/30/27
20/21/31/27
20/20/3...Part 2<br />19/20/27/24<br />20/21/30/27<br />20/21/31/27<br />20/20/32/27<br /><br />had a hard time figuring out what 90% was today, especially with burpees and BJs. First 2 felt easy...last 2 I was having to pause to keep from pushing 97-100%Brandonhttps://www.blogger.com/profile/07754202075084607020noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-72782282074259518512010-12-19T19:24:16.243-07:002010-12-19T19:24:16.243-07:00AJ,Steve Smith, Rory, Robo, Paul Smith
Those are ...AJ,Steve Smith, Rory, Robo, Paul Smith<br /><br />Those are some killer BS numbers! Nice work!Stevehttps://www.blogger.com/profile/01894035499231049647noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-60312238029799071282010-12-19T19:07:13.401-07:002010-12-19T19:07:13.401-07:00hello coach
sorry posting late because I had to ...hello coach <br /><br />sorry posting late because I had to ski all day, felt pretty good, almost got a pr even tho <br />part one - 400 -(barely got this and I was by myself so kinda scary)<br />part two- 340 2 reps only, legs were alot more tired then I thought!<br />part three- 120 lbs pr <br />part four - 3 reps with 102 lbs <br /><br />thank you <br />ddavid83https://www.blogger.com/profile/17222478842542542861noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-50817476470717762092010-12-19T18:55:01.292-07:002010-12-19T18:55:01.292-07:00Part 2:
13/20/20/19
11.5/21/23/21
11.5/21/23/18
1...Part 2: <br />13/20/20/19<br />11.5/21/23/21<br />11.5/21/23/18<br />11.5/20/21/19<br />-.5 = burpee w/o the broad jump :)<br />- 15# KBs, no DBs in garage<br />- 20" box, don't have a 14"<br />- found out what active rest meant between 2nd & 3rd round, thanks SteveStacyJhttps://www.blogger.com/profile/12384956567915609372noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-13256664863440905742010-12-19T18:31:24.492-07:002010-12-19T18:31:24.492-07:00Part 2
Went for meters on the burpee/broad jump
30...Part 2<br />Went for meters on the burpee/broad jump<br />30lb slam ball<br />used 30lb kettlebells for thrusters<br /><br />Burpee Broad Jump: 235m<br />Thruster: 89<br />Slamball: 95<br />Box Jump: 138<br /><br />did this at the Anvil head to head with AJ. 90% went out the window on the first burpee...Rory Hanlinhttps://www.blogger.com/profile/02340008148820364201noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-68288105413610454562010-12-19T18:14:34.835-07:002010-12-19T18:14:34.835-07:00B checkout FAQ for your answer.
Cool to see someon...B checkout FAQ for your answer.<br />Cool to see someone take their "thing" to the level Danny has.rwcorsonhttps://www.blogger.com/profile/09110653967049238791noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-49241090604039988162010-12-19T17:28:49.836-07:002010-12-19T17:28:49.836-07:00Part 2:
25# med ball for slams
1. 91 reps
2. 89...Part 2:<br /><br />25# med ball for slams<br /><br />1. 91 reps <br />2. 89 reps <br />3. 89 reps <br />4. 87 reps<br />Total: 356 repsAngelo Foscohttps://www.blogger.com/profile/13330528413978291768noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-52069801976059819722010-12-19T17:04:43.262-07:002010-12-19T17:04:43.262-07:00A. 275#
B. 5/235#
C. 100#
D. 2/85#
Part 2:
Rnd 1...A. 275#<br />B. 5/235#<br />C. 100#<br />D. 2/85#<br /><br />Part 2:<br /><br />Rnd 1: 105<br />Rnd 2: 109<br />Rnd 3: 116<br />Rnd 4: 106Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-18366300660632867552010-12-19T16:49:10.012-07:002010-12-19T16:49:10.012-07:00A) 245
B) 3 x 210
C) 78
D) 1.5 x 85%
Part2
Total ...A) 245<br />B) 3 x 210<br />C) 78<br />D) 1.5 x 85%<br /><br />Part2<br />Total - 304NCovino "CFRedline"https://www.blogger.com/profile/08902111191712285640noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-14090589954968394522010-12-19T16:46:03.431-07:002010-12-19T16:46:03.431-07:00A. 305, 330F, 330F (was attempting 5 lb PR)
B. 5 @...A. 305, 330F, 330F (was attempting 5 lb PR)<br />B. 5 @ 275<br />C. 117.5 (PR by 7.5)<br />D. 2 @ 98<br /><br />Part 2 complete<br /><br />Also, did the ext. rot., trap 3, and Powell raises. Thanks to James, and to our head trainer Stephen-who attended the last seminar, as these movements are already helping my shoulders.Pete @ CFNhttp://www.thrivechiropracticcenter.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-73341854099622870092010-12-19T16:45:43.384-07:002010-12-19T16:45:43.384-07:00CPT Smith reporting for duty, sir.
Part 1.
A. 425...CPT Smith reporting for duty, sir.<br /><br />Part 1.<br />A. 425#<br /> - High bar; Ass to Ankles<br /> - Had a good bit left, but felt a slight pull deep in my groin, so I called it here<br /><br />B. 365# x 4<br /> - Failed tempo on Rep #5<br /> - So much for thinking that I'm inefficient. <br /><br />C. 140#<br /><br />D. 120# x 4<br /> - Failed to get up in 1 second on rep 5, negatives were no problem<br /><br />-Rest 2 hours-<br /><br />Part 2<br />1. 97 Reps<br />2. 101 Reps<br />3. 97 Reps<br />4. 95 Reps<br /><br /> - Well within the 90% range until the last round, then probably bumped up into 93-95%Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-42804322533504817272010-12-19T16:39:31.153-07:002010-12-19T16:39:31.153-07:00What does "@ 3010" mean when referring t...What does "@ 3010" mean when referring to the back squat part 1B?Bnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-75450644455388615842010-12-19T16:31:04.024-07:002010-12-19T16:31:04.024-07:00A. 385
B. 330 x 4 @3010
C. 110
D. 90 x 3 @3010
Pa...A. 385<br />B. 330 x 4 @3010<br />C. 110<br />D. 90 x 3 @3010<br /><br />Part II after 5min rest, short on time, gotta watch the packers lose to New England tonight and drink 2-4-1 at the local watering hole. Should be fun not driving home tonight.<br /><br />25lb medicine ball was too bouncy, did medicine ball cleans instead.<br />box jumps were @ 2'<br />1- 14, 20, 15, 18 (67)<br />2- 15, 20, 12, 24 (71)<br />3- 16, 21, 18, 24 (79)<br />4- 18, 20, 17, 24 (80)<br />totals:<br />Burpees: 63<br />Thrusters: 81<br />MedBall Cleans: 62<br />Box Jumps: 91<br />grand total: 297über Baniahttps://www.blogger.com/profile/08298911586331580795noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-47313476986716600022010-12-19T16:29:02.345-07:002010-12-19T16:29:02.345-07:00A. 315
B. 2 reps at 267 - pathetic
C. 100
D. 2 re...A. 315<br />B. 2 reps at 267 - pathetic<br />C. 100<br />D. 2 reps at 85 lbs<br /><br />90 mins rest<br /><br />part 2<br />23/16/29/44<br />22/18/29/44<br />20/16/21/42<br />19/17/25/40<br /><br />12lb ball for first 2 sets, then switched to a 35lb plate with grips.<br /><br />felt good on part 2.PTShttps://www.blogger.com/profile/09603761668526809636noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-6080426417749837542010-12-19T16:28:45.303-07:002010-12-19T16:28:45.303-07:00A. #245
B. #210 6 @3010
C. #45
D. #15 4 @3010..ac...A. #245<br />B. #210 6 @3010<br />C. #45<br />D. #15 4 @3010..accidently added body weight(155) + c x 85%= 170. <br /><br />rest 10 minutes<br /><br />85, 78, 70, 84=317<br /><br />some hot nasty funJared-CF Redlinehttps://www.blogger.com/profile/08407104297706869942noreply@blogger.com