tag:blogger.com,1999:blog-955910955820173624.post917783250910085776..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: WMOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger12125tag:blogger.com,1999:blog-955910955820173624.post-22743270512588556552009-01-29T19:10:00.000-07:002009-01-29T19:10:00.000-07:00Power Clean - 195 (62% of Back Squat)Deadlift: 175...Power Clean - 195 (62% of Back Squat)<BR/><BR/>Deadlift: 175#<BR/><BR/>Rd 1: 1:09.4<BR/>Rd 2: 1:11.6<BR/>Rd 3: 1:15.9Dave Xhttps://www.blogger.com/profile/11400478078327680265noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-58795735481783809962009-01-03T09:26:00.000-07:002009-01-03T09:26:00.000-07:00Power clean=21569.5% of my max low bar b.s.(never ...Power clean=215<BR/>69.5% of my max low bar b.s.(never maxed with high bar)<BR/><BR/>deadlift @ 175 x10<BR/> 1:15, 1:13, 1:16 (no damper setting on model b)Garage Crossfitterhttps://www.blogger.com/profile/07905752871896361944noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-15416839738672886182009-01-02T02:40:00.000-07:002009-01-02T02:40:00.000-07:00Power clean to 67.5kg (75% of HBBS, which obviousl...Power clean to 67.5kg (75% of HBBS, which obviously means the squat needs some work).<BR/><BR/><STRONG>DL@60kg</STRONG><BR/>No rower or second bar for SDHP, so subbed <STRONG>100 cranks on the MTB in 44:17 gear with the trainer resistance set to max</STRONG> - can't hurt to be sport specific right (I'm an XC mountain bike racer)?<BR/><BR/>1: 1:45.4<BR/>2: 1:55.1<BR/>3: 1:56.9<BR/><BR/>DLs felt great. Bike was very evil on the legs.Steve Caddyhttps://www.blogger.com/profile/05590485731422195402noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-65727891928999324072008-12-17T09:28:00.000-07:002008-12-17T09:28:00.000-07:00Power clean max @ 212 (failed at 217) which means ...Power clean max @ 212 (failed at 217) which means my high bar BS should be 321. It isn't.<BR/><BR/>DL 190<BR/>Rnd 1= 1:04.5<BR/>Rnd 2= 1:06<BR/>Rnd 3= 1:09<BR/><BR/>Ow, ow, ow.Geoff Aucoinhttps://www.blogger.com/profile/15307676519815569979noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-60456870774349324182008-12-16T21:14:00.000-07:002008-12-16T21:14:00.000-07:001RM power clean - 265lbs75% of my last highest squ...1RM power clean - 265lbs<BR/>75% of my last highest squat of 350lbs. I think this number is much much higher now though.<BR/>220lbs for the deadlift<BR/>times - 1:01/1:05/1:10<BR/>took me about 20 mins to get off the ground.....DeeJayhttps://www.blogger.com/profile/16854468204121611660noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-57773987093778159762008-12-16T20:45:00.000-07:002008-12-16T20:45:00.000-07:00Power Clean 1RM = 217.5 PB%1RM HB Back Squat = 70%...Power Clean 1RM = 217.5 PB<BR/>%1RM HB Back Squat = 70%, based on a 310 squat, which I think I may be able to do more.<BR/>+<BR/>DL = 200lb for metcon<BR/>Times - 1:03,1:04,1:06<BR/>That may have been the most innocent looking metcon yet, but I was DEstroyed as a result.Optimum Performance Traininghttps://www.blogger.com/profile/17243320100582929002noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-53239297860573362462008-12-16T14:32:00.000-07:002008-12-16T14:32:00.000-07:00P. Clean - 205.5 PR 76% of Back Squat(164# for 2s)...P. Clean - 205.5 PR 76% of Back Squat<BR/>(164# for 2s)<BR/>DL=190#<BR/>1:09 transition sucked/1:06/1:07rwcorsonhttps://www.blogger.com/profile/09110653967049238791noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-11201189624638140402008-12-16T14:26:00.000-07:002008-12-16T14:26:00.000-07:00Power Clean - 190lbs (66.666% of BS) - Felt good t...Power Clean - 190lbs (66.666% of BS) - Felt good today - great coaching Rob!!!<BR/><BR/>DL: 165lbs<BR/>Rd 1: 1:10<BR/>Rd 2: 1:11<BR/>Rd 3: 1:12<BR/><BR/>Glutes and hams were aching!!!Sweeneyhttps://www.blogger.com/profile/10366111414539358588noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-53526365937058772942008-12-16T14:24:00.000-07:002008-12-16T14:24:00.000-07:00power clean up to pb 190 - 70.4% of back squat(hav...power clean up to pb 190 - 70.4% of back squat(haven't tested it in a while)<BR/>152 x 2 x 5<BR/>missed DL wod last week so went with 368 so 184 DL<BR/>1:11/1:17/1:17<BR/>row times 47.0/49.9/50.2<BR/>lungs were okay but the glutes were painfull<BR/>great workout.Trevor Salmonhttps://www.blogger.com/profile/13141679428454539618noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-13168701830902081922008-12-16T13:13:00.000-07:002008-12-16T13:13:00.000-07:00Power Clean = 180# (body wt.)High Bar back squat i...Power Clean = 180# (body wt.)<BR/>High Bar back squat is 260lbs so that would be 171# PC. I better get that back squat up!<BR/><BR/>DL: 190#<BR/>1RD = 1:08 (45.3 row)<BR/>2RD = 1:13 (48.9 row)<BR/>3RD = 1:14 (49.5 row)<BR/><BR/>Holy CRAP! My legs are still pumped!Chad Action Brandthttps://www.blogger.com/profile/02023349330595290649noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-71024021345172946132008-12-16T09:13:00.000-07:002008-12-16T09:13:00.000-07:00Power clean- 173lbs (64%) of pb squatDL- 1681:11,1...Power clean- 173lbs (64%) of pb squat<BR/><BR/>DL- 168<BR/>1:11,1:12,1:16Gordhttps://www.blogger.com/profile/07327059077130321582noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-54751458824713606912008-12-16T08:29:00.000-07:002008-12-16T08:29:00.000-07:00Power Clean weight to 141.5 (Not sure of HBSquat P...Power Clean weight to 141.5 <BR/>(Not sure of HBSquat PB, not very much though, if 66% is correct that should mean a 220 Hight Back Squat)<BR/>DL weight was 160#<BR/>(Missed the GW so I assumed 320 DL)<BR/>Round 1 = 1:10 (47.8 Row)<BR/>Round 2 = 1:23 (49.7 Row, screwed up the computer as well)<BR/>Round 3 = 1:13 (51.4 Row)<BR/>Lungs are fried<BR/><BR/>Body weight today 143#Rob Siftonhttps://www.blogger.com/profile/12757904002006460588noreply@blogger.com