tag:blogger.com,1999:blog-955910955820173624.post6291014885681123807..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: thurs, july 8, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger65125tag:blogger.com,1999:blog-955910955820173624.post-77743735451556285052010-07-11T21:31:42.895-06:002010-07-11T21:31:42.895-06:00HPC: 135, 145, 155, 155, 155x8
HSPU: all sets x5 r...HPC: 135, 145, 155, 155, 155x8<br />HSPU: all sets x5 reps<br /><br />Push Jerk: all at 135<br />Pull-Ups: All unbroken<br /><br />Skipped third part due to right knee tightnessCoach Cummingshttps://www.blogger.com/profile/06273199293682159414noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-68565233968279489602010-07-10T14:18:49.172-06:002010-07-10T14:18:49.172-06:00HPC: 95, 105, 115, 115, 125
Elevated feet push-ups...HPC: 95, 105, 115, 115, 125<br />Elevated feet push-ups: unbroken<br /><br />PJ: 115, 105, 105, 105, 105<br />Jumping pull-up unbroken<br /><br />Thrusters: 100#x 5+5, 6+4, 7+3, 10, 10<br />Tuck jumps: (20+10)x5 sets<br /><br />Challenging workout, struggled with last two exercises<br /><br />53 yom/218#/5'11"Unknownhttps://www.blogger.com/profile/11618569657594818538noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-70564853698021168892010-07-09T22:41:01.534-06:002010-07-09T22:41:01.534-06:00And chicken and yams+applesauce=best post WOD yumm...And chicken and yams+applesauce=best post WOD yummers of all time!Travisnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-72368778807537137692010-07-09T22:37:49.177-06:002010-07-09T22:37:49.177-06:002011
HPC: 95, 105, 115, 115, 115
HSPU: ub (don&#...2011<br /><br />HPC: 95, 105, 115, 115, 115<br />HSPU: ub (don't think depth was adequate though)<br /><br />PJ: 115 X 5<br />PU: Broken x 5 (at station)<br /><br />TH: 88, 88, 93, 93, 93 <br />DU: Broken tuck jumps x 5<br /><br />Suckitude...I have a long ways to go!Travisnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-2607813975313200012010-07-09T18:42:44.458-06:002010-07-09T18:42:44.458-06:00Forgot to mention.. All HPC, PJs, and Thrsuters w...Forgot to mention.. All HPC, PJs, and Thrsuters were UB :DAlexhttps://www.blogger.com/profile/05837433700044319493noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-86167616631323709822010-07-09T18:39:19.403-06:002010-07-09T18:39:19.403-06:00Hiyo!
I had exactly 1 hour between training clien...Hiyo!<br /><br />I had exactly 1 hour between training clients today to accomplish this workout... decided to do 3 sets or each instead of 5. Just made it!<br /><br />Still working ont those HSPUs..so did negatives, and did preps.<br /><br />1) 95# 10 preps<br /> 95# 10 preps<br /> 100# 10 preps<br /><br />2) 95# PJ...something went "pop!" between my shoulder blades!<br />unloaded bar<br /> 65# PJ 15/5 chins (BK)<br /> 75# PJ 12/8 Chins (BK)<br /> 85#PJ 16/4 chins (BK) but better than last time!<br />Definitely pulled somthing.<br /><br />3) 55# Thtr (I suck at these) UB 11/9/10 BK du<br /> 55# 30 UB Du<br /> 65# 30 UB Du<br /><br />Thanks :)Alexhttps://www.blogger.com/profile/05837433700044319493noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-28492716539291936872010-07-09T17:34:09.987-06:002010-07-09T17:34:09.987-06:00Hpc: all 60kg ub
hspu: broken
PJ: all 50kg ub
CU...Hpc: all 60kg ub<br />hspu: broken <br /><br />PJ: all 50kg ub<br />CU: broken <br /><br />TH: 40 kg ub<br />DU: brokenBenny Ahlstedthttps://www.blogger.com/profile/06826723325780918300noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-31385789407161605742010-07-09T10:47:23.986-06:002010-07-09T10:47:23.986-06:00HPC: 132,137,142,147,147
HSPU: UB,UB,7/8/9,3/6/8,3...HPC: 132,137,142,147,147<br />HSPU: UB,UB,7/8/9,3/6/8,3/6/8<br /><br />PJ: 132ubx3<br />CU's butterfly:ubx3 ripped both palms really bad had had to call it a day, plus I was short on time before my ball game. Felt like I swinging a pool noodle at the dish last night. Everything I did yesterday felt heavy....bluh.Heavy Evyhttps://www.blogger.com/profile/07615682207266097676noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-36911994369384762052010-07-09T10:13:39.040-06:002010-07-09T10:13:39.040-06:00This wod was difficult. I had a guy ask me if I w...This wod was difficult. I had a guy ask me if I was ok during the thrusters DU rest portion. I told him this is normal for me, he then continued his smith machine quarter squats. <br /><br />HPC 135x4, 145x1<br />HSPU broken x5<br /><br />PJ 135x4 145x1<br />PU UB, 17/3, 14/3/3, 14/3/3, 12/4/4<br />I might have been at the gym all day if I wanted to these all UB.<br /><br />T 95x2, 115x3 (crushed me)<br />DU 10/20, UB, UB, 15/10/5, UB<br /><br />Doubles were slooooooow at the end.<br /><br />Why is it that the wods that don't look so bad on paper destroy me the worst?Andyhttps://www.blogger.com/profile/05554171461455697349noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-33828506413156712032010-07-09T05:16:56.371-06:002010-07-09T05:16:56.371-06:00First off, absolutely brutal workout. Passed thro...First off, absolutely brutal workout. Passed through exhaustion into nausea and then satisfaction for simply getting through it all.<br />HPC:175/175/165/165/165 10th rep of 5th set looked more like a continental than it did a HPC, but I was not going to be forced to start over.<br />HSPU's all broken but feeling stronger. I've noticed a change in body position results in a stronger HSPU just havent singled out what exactly that is yet.<br />PJ's: 135/145/145/145/145<br />Chin ups all UB<br />Thrusters: 135/115/115/115/115<br />DU's: 1 trip on 3rd set due to laziness/lost focus.Mack Larhttps://www.blogger.com/profile/06997337768292359644noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-3154805291669577392010-07-09T00:04:03.735-06:002010-07-09T00:04:03.735-06:002011
HPC: 115#, 125, 130, 135, 140
HSPU(piked on 2...2011<br />HPC: 115#, 125, 130, 135, 140<br />HSPU(piked on 24"box, hands on paralletes): 6/4, 3/4/3, 2/2/2/2/1/1, 1/2/1/2/1/1/1/1, 1x10<br /><br />PJ: 105#, 110, 110, 110, 110<br />Chins: 20, 14/6, 12/8, 13/7, 11/9<br /><br />Thrusters: 65#, 75, 85, 90, 95<br />DU: 26/4, 10/20, 30, 27/3, 30<br /><br />Notes: Thruster weight was a little light at 65# and 75. This was an epic session. Positive talk throughout was tremendously helpful.Ben Priestleyhttps://www.blogger.com/profile/00146781835125146871noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-59255163871142048302010-07-09T00:01:59.170-06:002010-07-09T00:01:59.170-06:002011
HPC 115, 135, 145, 155, 165
HSPU all broken ...2011<br /><br />HPC 115, 135, 145, 155, 165<br />HSPU all broken but got 10 each set<br />5min rest<br /><br />Push Jerks 115, 125, 9/130, 9/120, 115<br />CU's UB, UB, UB, 19/1, UB<br />5min rest<br /><br />Thrusters 85, 95, 100, 9/105, 95<br />DU's all broken 30 each set<br /><br />Left shoulder still getting better, hit a wall on 3rd set of PJ and didn't have it in me to redo sets that I broke, just tried to adjust weights and try next set.<br /><br />Tried to rest as little as possible between exercises in each couplet.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-81729162342471302632010-07-08T22:17:26.086-06:002010-07-08T22:17:26.086-06:002011:
HPC:155/165/170/175/175...last set of 175 f...2011:<br /><br />HPC:155/165/170/175/175...last set of 175 felt stronger than first<br />HSPU:UB/B/B/B/B<br /><br />PJ:155/160/165/170/170(f on 6th rep)160(failed on 9th rep) 155x10UB...shoulders cooked by this point<br />Chins:UBx5<br /><br />Thrusters:115/125/135/140/145<br />DUs:UBx5<br /><br />Great Wod! Havin to restart the last set of PJ twice was a fun end to that couplet!lol...man, I love this program!Stephen B.https://www.blogger.com/profile/11437487243839309196noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-48342261218082952662010-07-08T21:50:40.053-06:002010-07-08T21:50:40.053-06:002011
This one was a doozy, never done this much v...2011 <br />This one was a doozy, never done this much volume in a long time. Thanks coach for your answers and great programming!<br /><br />HPC: 105 x 5<br />HSPU: first 2 unbroken<br /><br />PJ: 95 x 5<br />PU: 15 x 5, all unbroken<br /><br />T: 75 x 5<br />D/U: 30 x 5, none unbroken<br /><br />loads are light if fresh but during this workout, just right.Patrick "Phatty" Vuonghttps://www.blogger.com/profile/05872312559732207863noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-1418049549657118672010-07-08T21:44:33.717-06:002010-07-08T21:44:33.717-06:002011
Scaled back as I was extremely exhausted and ...2011<br />Scaled back as I was extremely exhausted and could barely get moving first thing in the morning<br /><br />HPC. 95x10x5<br />HSPU. 5x5x5<br /><br />PJ. 95x10x5<br />Chinups. 15x5 (broken)<br /><br />Thrusters. 95x10x5<br />DUs. 30x5 (unbroken first set)<br /><br />Don't know why but I felt horrible today and just not driven to push higher weights. Having to do 10 unbroken might have scared me off as I was worried I couldn't finish them allJon Sinclairhttps://www.blogger.com/profile/14247535168000846359noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-4886646476325297852010-07-08T21:33:14.908-06:002010-07-08T21:33:14.908-06:00HPC's: 115, 115, 115, 115, 115
HSPU's 2x3+...HPC's: 115, 115, 115, 115, 115<br />HSPU's 2x3+2x2, 5x2, 5x2, 5x2, 5x2<br />PJ's: 115, 115, 105, 105, 105<br />PU's: UB, UB, 15/5, 15/5, 12/8<br /><br />Too tired to finish. Will do thrusters and DU's tomorrow.Harihttps://www.blogger.com/profile/07426927485820525493noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-68842216386645278552010-07-08T21:32:12.834-06:002010-07-08T21:32:12.834-06:00M/30/185
2011
**Hang power Cleans - 145, 155, 15...M/30/185<br /><br />2011<br /><br />**Hang power Cleans - 145, 155, 155, 145, 145 All unbroken. Grip Failed me on these.<br />**HSPU-10, 10, 10, 10, 10. All Unbroken<br /><br />**Push Jerks - 155, 155, 155, 145, 145. All Unbroken. Had to rest about 25 seconds before I went into the Pull ups - Grip was shot.<br />**Chin Ups - 20, 20, 20, 20, 17+3=20. All unbroken accept for last one where I lost my grip at 17.<br /><br />**Thrusters - 115, 115, 115, 115, 115. All unbroken. Rested about 10-15 seconds before I went into double unders. <br />**Double Unders - 30, 30, 30, 30, 22+8=30. All sets unbroken accept last.<br /><br />This workout put me down. This programming is absolutely incredible - I cant believe the improvements and gains I have made.Dustinhttps://www.blogger.com/profile/10516474301722892267noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-34820811674837409712010-07-08T21:07:24.568-06:002010-07-08T21:07:24.568-06:00HPC:155x4,145
HSPU: all broken
PJ:145,135,135,140...HPC:155x4,145<br />HSPU: all broken<br /><br />PJ:145,135,135,140,140<br />CU:15x5 UB hands ripped again so scaled down<br /><br />T:95x5<br />D/U:UBx5<br /><br />Tough workout.Julian Cruzhttps://www.blogger.com/profile/11815539084611798886noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-68959402666623099102010-07-08T20:05:22.798-06:002010-07-08T20:05:22.798-06:002011
HPC: 135x2 sets/145x2 sets/155
HSPU: All unb...2011<br /><br />HPC: 135x2 sets/145x2 sets/155<br />HSPU: All unbroken<br />PJ: 135x3 sets/140x2 sets<br />Pullups: All unbroken<br />Thrusters: 116x3sets/135x2 sets<br />Double Unders: All sets unbroken <br /><br />*thrusters were terrible, unbroken sets crush me.Stevehttps://www.blogger.com/profile/01894035499231049647noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-40486315332121347642010-07-08T20:02:33.935-06:002010-07-08T20:02:33.935-06:002011:
HPC: 175,195,205,205,205
HSPU: broken and s...2011:<br /><br />HPC: 175,195,205,205,205<br />HSPU: broken and struggled as usual but they do seem to be getting better<br /><br />PJ: 155,155,145,155,165<br />PU: unbroken first set, 15/5 the rest (lately forearms are cramping up pretty bad - bar gets sweaty and makes grip difficult). Does the cramping (arm pump) happen to anyone else?<br /><br />T: 105,115,125,135,155<br />DU: unbroken on first set, broken after that<br /><br />When I got to the thrusters, I was running out of gas and got scared about having to redo sets if I failed unbroken.<br /><br />Great way to end the 3 day cycle.<br /><br />Thank you very much coach for all you do - I'm new here, but have been following since the start of phase 1 for 2011. All your expertise and information is outstanding and appreciated. This seems like a great community and I hope you don't mind me joining.dhhttps://www.blogger.com/profile/13311222760365044246noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-71453659405242046282010-07-08T19:58:42.064-06:002010-07-08T19:58:42.064-06:00This comment has been removed by the author.dhhttps://www.blogger.com/profile/13311222760365044246noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-12427023023689539632010-07-08T19:54:04.816-06:002010-07-08T19:54:04.816-06:0039/6'2"/199
HPCleans: 135/155/165/175/20...39/6'2"/199<br /><br />HPCleans: 135/155/165/175/200#<br />HSPUs: 10/10/10/10/10 - 1st round unbroken<br /><br />Push Jerks: 105/115/125/145/180#<br />Chins: 20/20/20/20/20 - All butterfly! The butterfly usually goes south around 12-15 in the later rounds. <br /><br />Thrusters: 115/135/135/135/145# - These got nasty!<br />Du's: 30/30/30/30/30<br /><br />Fought the 5# vs 10# demons tonight with each increment. I was gunning for the powerhouse Dunkin tonight so My intentions were focused on the end weight. Him and DJ kept me focused tonight! This is a workout for champions. Great job dawgs!Brent Maierhttps://www.blogger.com/profile/14402536879651646709noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-83376332363061680612010-07-08T19:37:33.719-06:002010-07-08T19:37:33.719-06:002011
HHPC 155/160/165/170/175 brokeup 7-3
HSPU...2011<br /><br /><br />HHPC 155/160/165/170/175 brokeup 7-3<br /> HSPU first 4 unbroken last set 8-2<br /><br />PJ 145/155/160/165(7-3)/165(8-2)<br />CU first three unbroken,4th15/15,5th14/6<br /><br />THRUSTERS<br />95/105/110/115/120<br />DU did thirty everytime but broke them up everytime<br /><br />Hardest workout so fark.jonesnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-41937871649667291892010-07-08T19:23:47.295-06:002010-07-08T19:23:47.295-06:002011
Cut all 3 parts down to 4 sets which was more...2011<br />Cut all 3 parts down to 4 sets which was more than enough.<br />Part 1<br />135lbs, 140, 145, 150. All HPCs unb, HSPUs badly broken after 1st set unb.<br />Part 2<br />135, 135, 140, 140. All PJs and pullups unb. Took about 8 deep breaths after finishing <br />PJs before getting on pullup bar.<br />Part 3<br />105, 105, 105, 110. Thrusters unb, DUs were just painful.Eric Montgomeryhttps://www.blogger.com/profile/12978141190569982474noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-82030257368037322972010-07-08T19:22:03.092-06:002010-07-08T19:22:03.092-06:002011
M/37/162
HPC: 100,110,120,125,125
HSPU scaled...2011<br />M/37/162<br />HPC: 100,110,120,125,125<br />HSPU scaled to 7/round, 1st set unbroken (PR)<br />PJ:95,105,110,110,110<br />Pullups: 20,13,12,11,10<br />Thrusters: 65,75,80,80,80<br />DUs were unbroken<br />Notes: <br />- Volume was probably a bit too much for me at this stage, but at one point I just decided I would get through the darn thing.<br />- Heavy is a very relative term..PRMhttps://www.blogger.com/profile/12759185479836318133noreply@blogger.com