Saturday, December 8, 2012

12/12/12 Wednesday

Squat: 83%x5x5 – up weight on last set if you can, no missed reps
Block clean mid-thigh: 70%x3x5 – up weight on last two sets if no missed reps and feel good
SLDL: 65%(of back squat)x5x3 – legs should be as straight as possible while maintaining a straight back, NOT TOUCH AND GO
3RNFT: 80% max set of strict chin-ups, 80% max set of feet elevated push-ups (30/24”), 10 total sandbag get-ups w/ bag on shoulder
Posted by at

22 comments:

  1. BrandonDecember 11, 2012 at 7:06 PM

    Here are some dumb questions:

    1) Are the SLDL 65% of our max back squat, or of the back squat weight we use today for the 5x5?

    2) Does "80% max set" mean we give 80%ish effort for a max set (ie: go a few reps shy of failure)?

    ReplyDelete
    Replies
    1. GrantDecember 12, 2012 at 8:09 AM

      65% of max back squat. Good question.

      80% max set means if the max set you could do with strict chin-ups is 100, then perform 80. So, not to failure. Not even close to it. (If your max set is 5 strict chins, do 4...etc)

      Delete
  2. Jeremiah December 12, 2012 at 4:50 AM

    Squat - 255x4, 265x1
    Box Cleans - 165, 170x3, 185x2. On the last set, I did one rep. I'm tired.
    SLDL - 215

    Work -
    Rd 1 -12, 30
    Rd 2 - 10, 30
    Rd 3 - 10, 30

    Reminded I'm a small man with the big sandbags on my shoulders.

    ReplyDelete
  3. GrantDecember 12, 2012 at 8:15 AM

    Just got to go through everyone's posts over the past few days. Hang in there! Light is visible at the end of the tunnel. Next week is super easy!

    ReplyDelete
  4. PattyDecember 12, 2012 at 2:12 PM

    Squat: 305 x 4 (sets), 315 x 1
    Hang Clean: 195 x 3, 205 x 1, 215 x 1
    SLDL: 240

    Chins: 9, 9, 8
    Push ups: 13, 15, 13

    ReplyDelete
  5. LTDecember 12, 2012 at 4:11 PM

    Squats 170x4 180 x1
    Clean 110, 125
    SLDL 135

    Work
    1, 16, 10
    1, 16, 10
    2, 16, 10. maybe a lil kip to get that second chin up.

    ReplyDelete
  6. UnknownDecember 12, 2012 at 5:08 PM

    Squat: 160x4, 165x1
    Clean: 85, 95 (Should have done 90, 95)
    SLDL 130 (Did not do the negative, not sure why, just didn't think about it)

    Work: 1 chin up with skinny black & red band
    Did first two sets of pushups strict: 5 each ( I thought the box push ups would be harder, they weren't)
    Went back and did two more sets on a box: 8 each

    Needless to say, I'm brain dead. Couldn't follow instructions.
    The squats didn't hurt, but my muscles are definitely fatigued. Belting is definitely my new secret weapon. Also, I've been going to bed at 9 out of sheer exhaustion.

    That is all. :)

    ReplyDelete
  7. UnknownDecember 12, 2012 at 5:09 PM

    Just realized I used definitely in consecutive sentences. Hence, brain deadness.

    ReplyDelete
  8. AnonymousDecember 12, 2012 at 5:14 PM

    Worked 730-7 today. Was doubtful I could convince a coach to stay and watch me squat. Ill do todays and tomorows...tomorow.

    ReplyDelete
  9. UnknownDecember 12, 2012 at 5:44 PM

    Kgreg
    squat: 165/170
    clean: 110/125
    SLDL: 130
    metcon-ish: 3 chin ups/ 15 push ups - 3/13 - 3/13

    I also got a banded bar muscle up with the "mental support" band (aka black) - I'm elated :)

    ReplyDelete
  10. UnknownDecember 12, 2012 at 6:00 PM

    CGreg:
    Squat:280, not extra
    Clean: 205x3sets, 215x1set, 225x1set
    SLDL: 215
    Metcon:
    15/15x3(30" felt silly for a little guy)

    ReplyDelete
  11. UnknownDecember 12, 2012 at 6:13 PM

    Squat: 275
    Clean: 170x3, 185x2
    SLDL: 215
    Metcon: 12/30, 11/25, 10,20

    ReplyDelete
  12. BrandonDecember 12, 2012 at 7:35 PM

    Squats - 290 ("extra" was a good laugh today, I barely got the RX'd weight).
    Cleans - 190x3 sets, 205x2 sets, felt surprisingly hard after the squats.
    SLDL - 225
    Conditioning - 15/15, 14/14, 14/14 - not sure what everyone else used for the sandbag, but I used my 80lb Rogue bag and these get ups were effing hard. Maybe I'm just a puss...

    ReplyDelete
  13. UnknownDecember 12, 2012 at 7:43 PM

    squat- 135, 145
    cleans- 95, 105
    sldl- 110

    conditions- 2chin-ups/12push-ups, 2/12, 3/12

    ReplyDelete
  14. KirstenDecember 12, 2012 at 8:14 PM

    Squat-200
    Cleans-135, 145
    SLDL-155, I am lucky I am a little flexible, this movement does not going well with my body comp, the bar is like a million feet away from me...stupid grasshopper legs
    Metconish-4/13, 4/13, 4/13

    ReplyDelete
  15. WhitneyDecember 13, 2012 at 5:19 AM

    Squat: 160
    Clean: 85
    SLDL: 125

    Ran out of time, will have to make up work today.

    ReplyDelete
  16. CrosnoeDecember 13, 2012 at 7:50 AM

    Squat: 155x4 sets, 165x1 set
    Clean: 100x3, 110x1, 120x1
    SLDL: 130

    MC: 3/9, 2/9, 2/8

    ReplyDelete
  17. UnknownDecember 13, 2012 at 10:28 AM

    Squats 167x4 170 x1
    Clean 110,115
    SLDL 130

    Work
    1, 15, 10
    1, 15, 10
    1, 15, 10

    ReplyDelete
  18. UnknownDecember 13, 2012 at 5:16 PM

    Squat: 245
    Block Clean: 165
    SLDL: 265 (Hamstrings tight next day)
    Follow Up: Chin ups: 15,15,13
    Elevated Pushups: 25,25,25
    Plate overhead situps (45#) 10,10,10

    Congrats Katie!

    ReplyDelete
  19. AnonymousDecember 13, 2012 at 6:46 PM

    A day behind, but will catch up in the a.m hopefully...Did Wednesday's on Thursday:

    Squats: 4x180, 1x185
    Clean: 120
    SLDL: 140
    9/15, 9/20, 9/20

    ReplyDelete
  20. AnonymousDecember 13, 2012 at 6:46 PM

    A day behind, but will catch up in the a.m hopefully...Did Wednesday's on Thursday:

    Squats: 4x180, 1x185
    Clean: 120
    SLDL: 140
    9/15, 9/20, 9/20

    ReplyDelete
  21. Miss JDecember 16, 2012 at 11:12 AM

    Squats: 4x5 (165), 1x5 (167)
    Clean: 115, 120, 125
    SLDL: 135
    MC: 5/8, 6/9, 6/10

    ReplyDelete

Subscribe to: Post Comments (Atom)