Yoga tonight @ 7:00PM
WOD 10 09 12
A1. Back Squat (5@60%, 3@ 85%, 3@85%, 3@85%)
A2. Muscle up work (2 minutes per round)
B. 6 Rounds for time:
Run 200m
10 Dynamic Pushups
10 Back Squats (135/95)*
*Add 10 lbs each round.
Post loads, times and comments.
This is Matt “Saucy” L. back squatting 330 lbs x 3 @ a bodyweight of 155. We’ve been working with him for almost a year when he told us “I want to get stronger”.
10 09 12
For muscle up work, work ring dips and ring rows separately. Alternatively, if you have ring dips and have established good pulling mechanics/strength, spend this time working on the transition and holding the false grip.
Yoga is at 7:30 tonight! Hope to see you there!
Le sigh. I wish Tuesdays were not my longest day.
For all you mummies (that’s what imma call you immobile folk) get to this class. It will help you!
Holy back squats, Batman! See you at the Syndicate! (hopefully…)
Tender Foots, may I just say that I’m glad you’re back even though you probably weren’t once you got halfway through this metcon.
Glad we pulled you back in after a long hiatus.
Not sure I’m down with TFoots and the Syndicate being a mob type group. We don’t play dirty like dem morning folk.
FYI I’m going to steal this saying.
Holy back squats is right!
BS: 205 x 3
MU: worked on false grip, ring dips, pullups and transitioning
Metcon: 17:00 Rx
I saw Tony misload his bar several times but came back to hit three hundo (!) for three with ‘no-doubt’ depth and it was friggin beautiful.
Also had a blast watching PhillyGoat kick self doubt out’da’window and go unbroken on his last set of squats.
Hahah, yeah that sucked. Thanks for the push.
You did all the pushing, my friend.
Meanwhile, Snarles quietly went about her business and put in a great performance against a WOD that didn’t really favor her.
TFoots pushed through the back squats with great technique even though they were clearly heavy for her.
Yep, both of them did great tonight.
Lord have mercy, that is one strong Saucy.
Word on the street is that he just did 345 x 2.
Worked up to 255×3 on the high bar back squats.
Did some muscle ups.
Got the metcon finished in 20:02, Rx (hi Seamus).
Was actually chasing Boy-Chris’ time and didn’t quite make it. I think he was in the 19:50s.
That’s OK, I’ll just beat him in fantasy football this week.
Careful, Phillygoat. You are currently 0-2 when you talk smack before gameday.
You’re probably ok though, cause his team is built on the greatness of Cam “Pout-when-you’re-out” Newton.
I’m screwed though. Cam Newton has a bye-week so he’ll actually have to play some talent for a change.
Out of curiosity, I added up all the Rx boy weights from the metcon and it comes to a volume of 9600 lbs.
I squatted a little over 13,000 lbs yesterday when the strength portion is factored in as well.
“You have your trapezius connected to your upper dorsimus… It’s boring, but it’s my life. I’m just going to grab this shirt over here…watch out for the guns! They’ll getcha!”
Had to drop to 77% of my 1RM back squat for the 3 rounds of 3 reps on part A1 (I think because my 1RM was done low-bar and I am now doing my back squat high-bar…). Used a red band on the walker to work on muscle-ups.
Metcon was a constant mental battle. I started with 45# and worked up to 95# for the back squats and was on my knees for the clapping push-ups. Ended up getting 17:40.
Yeah, switching from low-bar to high-bar changes your numbers, at least for a while.
17:40 is a good time when you compare them to the other “data points” from the day. Your scales were just about perfect.
I bet you’d need much heavier weights after a month of good training/recovery to reproduce this time though.
Like I always say:
It’s hard to gain strength. It’s hard to lose strength.
Looking forward to your demonstration of that fact.