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
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27 thoughts on “10 09 12

  • 10 08 2012 at 9:35 pm
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    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.

  • 10 09 2012 at 8:44 am
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    Yoga is at 7:30 tonight! Hope to see you there!

    • 10 09 2012 at 10:38 am
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      Le sigh. I wish Tuesdays were not my longest day.

    • 10 09 2012 at 9:39 pm
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      For all you mummies (that’s what imma call you immobile folk) get to this class. It will help you!

  • 10 09 2012 at 3:55 pm
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    Holy back squats, Batman! See you at the Syndicate! (hopefully…)

    • 10 09 2012 at 10:12 pm
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      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.

    • 10 09 2012 at 10:18 pm
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      Not sure I’m down with TFoots and the Syndicate being a mob type group. We don’t play dirty like dem morning folk.

    • 10 09 2012 at 10:29 pm
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      FYI I’m going to steal this saying.

  • 10 09 2012 at 8:05 pm
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    Holy back squats is right!
    BS: 205 x 3
    MU: worked on false grip, ring dips, pullups and transitioning
    Metcon: 17:00 Rx

  • 10 09 2012 at 9:31 pm
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    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.

    • 10 09 2012 at 9:32 pm
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      Also had a blast watching PhillyGoat kick self doubt out’da’window and go unbroken on his last set of squats.

    • 10 09 2012 at 9:36 pm
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      Hahah, yeah that sucked. Thanks for the push.

      • 10 09 2012 at 9:41 pm
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        You did all the pushing, my friend.

  • 10 09 2012 at 9:35 pm
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    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.

    • 10 09 2012 at 9:37 pm
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      Yep, both of them did great tonight.

  • 10 09 2012 at 9:35 pm
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    Lord have mercy, that is one strong Saucy.

    • 10 09 2012 at 9:41 pm
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      Word on the street is that he just did 345 x 2.

  • 10 09 2012 at 9:39 pm
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    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).

    • 10 09 2012 at 9:41 pm
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      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.

      • 10 09 2012 at 9:42 pm
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        Careful, Phillygoat. You are currently 0-2 when you talk smack before gameday.

        • 10 09 2012 at 9:45 pm
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          You’re probably ok though, cause his team is built on the greatness of Cam “Pout-when-you’re-out” Newton.

        • 10 09 2012 at 10:07 pm
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          I’m screwed though. Cam Newton has a bye-week so he’ll actually have to play some talent for a change.

    • 10 10 2012 at 7:07 am
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      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.

      • 10 10 2012 at 2:23 pm
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        “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!”

  • 10 10 2012 at 2:36 pm
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    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.

    • 10 10 2012 at 9:48 pm
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      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.

    • 10 10 2012 at 9:49 pm
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      Like I always say:
      It’s hard to gain strength. It’s hard to lose strength.
      Looking forward to your demonstration of that fact.

Comments are closed.