tag:blogger.com,1999:blog-955910955820173624.post7587257865607610456..comments2024-03-17T14:57:41.754-06:00Comments on optimum performance training: Friday, Dec 18th, 2009OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger90125tag:blogger.com,1999:blog-955910955820173624.post-31984373612099494662009-12-24T09:57:59.715-07:002009-12-24T09:57:59.715-07:0018:49 Rx'd
All unbroken18:49 Rx'd<br /><br />All unbrokenLinkerhttps://www.blogger.com/profile/14065780297707338567noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-30068564443100130342009-12-23T01:14:13.768-07:002009-12-23T01:14:13.768-07:00Video (in swedish, sorry about that): http://vimeo...Video (in swedish, sorry about that): http://vimeo.com/8282947Bearhttps://www.blogger.com/profile/13747994432932716185noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-87392327105903733482009-12-20T02:18:05.875-07:002009-12-20T02:18:05.875-07:00HSC no probs. Subbed obroken HSPU with 14 reps. Ha...HSC no probs. Subbed obroken HSPU with 14 reps. Hade to give this up after 3 rounds and 20 min. Then I did 7 HSPU-singles for four rounds...time: 44 min<br /><br />Like that kid in Simpsons: Haha!Bearhttps://www.blogger.com/profile/13747994432932716185noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-54301728574539965142009-12-19T19:47:03.993-07:002009-12-19T19:47:03.993-07:0021:07
Hang Power clean (didn't RTFQ)
HSPU: 5 ...21:07<br /><br />Hang Power clean (didn't RTFQ)<br />HSPU: 5 unbroken, 5(3/2), 5(3/2), 3(2/1), 3(2,1), 2, 2<br /><br />Not sure I could perform 49 HSPU in a single session of any kind. Had to really grind out the last few.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-72050671175729413002009-12-19T17:13:26.350-07:002009-12-19T17:13:26.350-07:00did this friday, posting late.
24:39
HSC - unbro...did this friday, posting late.<br /><br />24:39<br /><br />HSC - unbroken<br />HSPU - broken and down to foam mat.Laurenhttps://www.blogger.com/profile/11037036537804285310noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-34709736288283226142009-12-19T17:13:12.528-07:002009-12-19T17:13:12.528-07:0036:21- Could only get to 135 on squat clean. Hspu...36:21- Could only get to 135 on squat clean. Hspu were un-broken until the 3rd round. Grueling workout. I cried during most of it.Saveriohttps://www.blogger.com/profile/07295257223443505441noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-70776123549932738482009-12-19T15:15:44.989-07:002009-12-19T15:15:44.989-07:00Warmed up with a Tabata Mash of dbl unders and Abm...Warmed up with a Tabata Mash of dbl unders and Abmat situps.. lost count tho..(CFJAX)<br /><br />Workout: As Px 23:05<br />except i jumped to 115 on second set by accident, so i did my 2nd and 3rd set at 115 all the way thru to 155#<br /><br />First two sets were unbroken, then it went something like 4/2/1; 3/2/1/1; 2/2/1/1/1; last two sets i did 2/1/1/1/1/1 BRUTAL!<br /><br />HSPU all unbroken except for the third and fourth set - 4/3<br />ROM needs a lot of work!NCovino "CFRedline"https://www.blogger.com/profile/08902111191712285640noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-58944102470923183682009-12-19T15:14:20.382-07:002009-12-19T15:14:20.382-07:00This comment has been removed by the author.NCovino "CFRedline"https://www.blogger.com/profile/08902111191712285640noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-54225364956426745352009-12-19T13:45:15.551-07:002009-12-19T13:45:15.551-07:0014:45
Scaled the load increases to 5#s per round ...14:45<br /><br />Scaled the load increases to 5#s per round so I topped out at 125#<br /><br />All HSPC unbroken<br /><br />Rounds 1 and 2 HSPU unbroken straight through. Broke up the remaining rounds mostly 4's and 3's.Anthonyhttps://www.blogger.com/profile/11284486531909385075noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-13112534835869509812009-12-19T12:05:40.429-07:002009-12-19T12:05:40.429-07:0028:22
scaled hsqcln. Started at 35kg and went up ...28:22<br /><br />scaled hsqcln. Started at 35kg and went up by 5kg each round. Last round at 65kg was broken 4/3. My front squat is slow and very sticky just after getting out of the hole.<br /><br />Scaled hspu to 2 10kg bumper plates. Did them strict for 4reps then had to kip. Came of the wal on last rep of the last 2 rounds.Ross Blakehttps://www.blogger.com/profile/09755268196989971411noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-16359801602207849042009-12-19T10:12:44.611-07:002009-12-19T10:12:44.611-07:00F/130#
HC started @ 45/55/65/75/85/95*/95*
*didn&#...F/130#<br />HC started @ 45/55/65/75/85/95*/95*<br />*didn't count the weights properly so 7th round I thought I was @ 95 not sure if 105 is doable<br />HSPU with blue bands 7/7/7/6/6/ 4/1/1/1; 3/2/2<br />25:48Unknownhttps://www.blogger.com/profile/12201128877422546420noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-5759660203004475762009-12-19T09:23:40.023-07:002009-12-19T09:23:40.023-07:0011:25 as rx'd(unbroken)
HSC - No problems wit...11:25 as rx'd(unbroken)<br /><br />HSC - No problems with grip and all reps felt relatively easy, went straight from HSPU to HSC with no rest.<br /><br />HSPU - All were unbroken, especially since changing up the weights took a bit of time and gave me a good rest. I have no 5lb olympic sized plates so I have to wire on a set of 5lb dumbell weights, pain in the ass and the center of balance is all screwed up!<br /><br />Afterwards I worked up to my 1RM of the HSC.<br /><br />HSC @ 225# x 1 rep x 5 sets<br /><br />Really focused on pulling myself under the bar and landing in a good stance. <br /><br />Hoping to get to see Kelly Frankson in Vancouver over the holidays for some Snatch technique. It's tough when you don't have the amenities of a large city or the expertise of many individuals to get better at these lifts. Gotta make road trips I guess.atomhttps://www.blogger.com/profile/00366941515094539284noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-79957781733706354752009-12-19T08:27:32.482-07:002009-12-19T08:27:32.482-07:008:29
Failed on rep6 on rd 6 of HSPU and had to red...8:29<br />Failed on rep6 on rd 6 of HSPU and had to redo. All else UB. Awesome wod. 155lb HSC's were brutal on the grip and wrists!Mack Larhttps://www.blogger.com/profile/06997337768292359644noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-61171102946649690382009-12-19T06:08:19.185-07:002009-12-19T06:08:19.185-07:00Only 4 rounds before work this AM. Started at 45#...Only 4 rounds before work this AM. Started at 45#. HSPU band assisted. Didn't keep time but was pretty happy with how I felt overall.Aprilhttps://www.blogger.com/profile/14587449318880718773noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-46229945519587815712009-12-19T04:55:32.473-07:002009-12-19T04:55:32.473-07:0018:37. I focused on doing these all unbroken witho...18:37. I focused on doing these all unbroken without worrying about time. <br /><br />HSC were all unbroken until the last set when I lost my grip on the 6th rep! <br /><br />HSPU were unbroken however I rested my feet on my squat rack to assist me with these. I need to take a step back and get better at these. I've stalled out big timeDave Xhttps://www.blogger.com/profile/11400478078327680265noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-88607640646378204712009-12-18T23:44:35.684-07:002009-12-18T23:44:35.684-07:0012:50
HSC fairly easy
HSPU where a challenge the...12:50 <br />HSC fairly easy <br />HSPU where a challenge the last few rounds, these really slowed me down making sure to get enough rest so as not to repeat any rounds.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-84460802126516759412009-12-18T21:50:23.896-07:002009-12-18T21:50:23.896-07:0020:48
Cleans unbroken and felt great.
HSPU unbr...20:48 <br /><br />Cleans unbroken and felt great. <br />HSPU unbroken first round. Later rounds had to break into doubles and finally singles.Justin Flynnhttps://www.blogger.com/profile/00050013230390216627noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-36821653846047956102009-12-18T21:33:52.283-07:002009-12-18T21:33:52.283-07:00I wasn't paying enough attention when I starte...I wasn't paying enough attention when I started this one, I was on another planet!<br /><br />14:56*<br />HSC 95, 115, 135, 135, 135, 135, 135 all unbroken but my progression was out!<br />HSPU (legs on GHD, still working on strength and form) all sets unbroken.Agnewhttp://yahoo.comnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-41919239097071017742009-12-18T21:20:22.919-07:002009-12-18T21:20:22.919-07:0015:46 not Rx'd
HSC unbroken though ugly in ro...15:46 not Rx'd<br /><br />HSC unbroken though ugly in round 7<br />HSPU unbroken to a 2" mat in all rounds.<br /><br />Happy with the work/intensity especially the HSPU. Last time I did a metcon with HSPU it was to a 4" mat...the shoulder is getting better.<br /><br />BrandonBrandonnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-89680451178268101922009-12-18T21:07:56.020-07:002009-12-18T21:07:56.020-07:00M/26/6'3"/195
14:33
Had to use a 25 pou...M/26/6'3"/195<br /><br />14:33<br /><br />Had to use a 25 pound bumper plate with an abmat on top because I don't have a full ROM handstand pushup. Got all 7 on the first set then broke them 4 & 3 until the last set which was all singles. My coach showed me some handstand pushup techniques after the WOD that felt much better, so hopefully big improvements on those next time. HSC felt great.Sugar Shanehttps://www.blogger.com/profile/01776206210669813707noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-16537707025012349742009-12-18T20:22:36.473-07:002009-12-18T20:22:36.473-07:00As rx'd: 9:49
All sets unbrokenAs rx'd: 9:49<br /><br />All sets unbrokenStevehttps://www.blogger.com/profile/01894035499231049647noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-44133185816212249402009-12-18T20:22:16.780-07:002009-12-18T20:22:16.780-07:00Thought my migraine would let up so I could do thi...Thought my migraine would let up so I could do this wod but no such luck and being upside down for extended periods right now is about as appealing as having my toe nails ripped out. Hopefully will be better tomorrowDr Lisahttps://www.blogger.com/profile/08117606314840666307noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-68102594628509202232009-12-18T20:13:10.472-07:002009-12-18T20:13:10.472-07:0016:59
h sq cleans unbroken, last 2 sets were a ch...16:59<br /><br />h sq cleans unbroken, last 2 sets were a challenge.<br /><br />hspu lost balance at #6 on set 5, tried to redo the set only got 5 reps, decided to continue. 5/2 on set 6, rested 1 min before the last set and finished it unbroken. a little miffed, I think I could have gotten through the hspu unbroken with just a few seconds more rest.imosherhttps://www.blogger.com/profile/04644179127510561890noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-63645253305183291892009-12-18T19:43:59.410-07:002009-12-18T19:43:59.410-07:0014:53 as rx.
Legs were pretty sore from Murph yest...14:53 as rx.<br />Legs were pretty sore from Murph yesterday.Anonymoushttps://www.blogger.com/profile/00442955180549872648noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-53356517797061628632009-12-18T19:21:40.569-07:002009-12-18T19:21:40.569-07:0021:47 Started with 55#, went up in 5lb increments...21:47 Started with 55#, went up in 5lb increments instead--except for last set, ended up finishing with 87.5. HSPU done to small end of abmat + 5lb plate--they were the hardest, had to rest a lot to get them unbroken. Left with a pounding headache--probably from being upside down with a cold.Laurahttps://www.blogger.com/profile/02555978657021781659noreply@blogger.com