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General Fitness 04.28.14

27
Apr

General Fitness 04.28.14

The secret of living is giving!

Prep Work
2 Rds of each :30 L&R
Table top stretch
Couch stretch
Soleus stretch

Strength
Using LVL Ones 1RM from last monday or your previous best
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
20-25Min to complete

Come with your numbers.

WOD
21-15-9
Hang power cleans 155/115
Ring dips-If needed use boxes with bands for support
ACC work
3X20 Beat swings on rings w/false grip
If capable of stringing 5+muscle ups you will perform
3X10 Hips to rings

Cool Down
Mobility
Post results

34 Responses

  1. Dirk B

    Squats felt fine, cut them short a bit only made to first rep of 5@80% 305#
    Wod 135#HC assisted ring dips 7:42 on time I believe or just a few seconds after BG. Didn’t get the prescribed ACC work in, did 50 sit-ups though.

  2. BG

    I was all over the map on squats. I really don’t have a PR because I haven’t done squats in a long time. Workerd my way up to 215 2 Times.
    WOD: 135 Hang Cleans 7x5x5x4…..5x3x3x3….3x3x3
    Broke up my sets. Was trying not to use my back to power through it.
    Dips were fine. Didn’t get warm until round of 15….. 15×6….15…..9
    Ran at of time for OT:
    That was a good squat cycle.
    Could use more cycle workouts.

    Total WOD Time: 7:19.

  3. Andrew

    Made it through the entire back squat rep scheme with the percentages based off of 275lbs. Finished the WOD in 7:43, 115lb on hang cleans and band assisted ring dips.

  4. Jonathan Douglas

    Well, cheers to a good start of the week, excited to feel what being ran over by a train will feel like on Wednesday. Back to today, worked in with Big Rich (he’s strong…):

    Set 1 – 5 @ 280
    *Set 2 – 3 @ 350
    *Set 3 – 1 @ 395
    *Set 4 – 3 @ 370
    *Set 5 – 3 @ 395
    *Set 6 – 2 @ 415 – didnt get to 418.5
    *Set 7 – 5 @ 370 (got the first set then, reps were super slow, so backed off
    *Set 8 – 5 @ 355
    *Set 9 – 5 @ 355
    *Set 10 – 5 @ 355

    Not quite sure how long we took all together, but our rest times were fairly short I feel for the percentages. All in all squats felt hot and heavy, felt form was fairly good, found my sticking point a little bit above parallel on my way up. Experienced a slow grind through every set of five at the end.

    Didn’t get to the Workout until about 6:05 AM, at that point was all about completion, and was not worried about going for the clock. Was about 2 minutes behind Rich. Who finished in 6 and change.

    Got some help with kipping on dips, probably would’ve been more efficient but figured I’d make it a arms workout along with the reverse bicep curls i was calling power cleans.

    Happy Monday folks!

  5. Jim

    For the Squats I based my numbers off 265#. I knew this was going to be tough, my back was very sore from Saturdays WOD. When I got to the 90% weight I only got 1 rep then only did 1 of the 5 reps @ 80%, my back was just too sore to finish the scheme – sorry guys.
    For the WOD I did 135# and reverse Box dips, took me 8:22.

  6. jramos1808

    Legs are pretty beat up from Snowboarding on Sat so I tried to keep it light today. Stuck with Dr. Martin’s Rep scheme and felt good on my last set of 5 at 225.

    Wod: 155 Cleans and ring dips. 7:14

  7. Irina

    Percentages off of 170 because I don’t know my max but 160 felt challenging for tempo squats a couple of weeks back.
    90% was suppose to be 155 and I added too much weight and did 165 and even after all those reps still felt easy. So I’m thinking i really need to max out sometime soon.
    WOD 75# cleans and box dips with red band. 5:43 should have gone heavier for the power cleans but it was a good opportunity to work on form.
    I love squats, good WOD.

  8. Brad L.

    I made it all the way to the last set of squats before setting up for the WOD. My percentages were based off my 255# max.

    WOD: 135# Hang Power Cleans and I used the boxes for dips. 8:35 finish.

  9. Samm

    Squat cycle, 6×6 at 145. Thanks for the tips Jose, made them feel light!

    Wod done back in Spokane, so lonely! 6:28
    Just the bar for the cleans, boxes for dips.

  10. Back Squat
    *Set 1 – 5 reps @ 60% 225 lbs
    *Set 2 – 3 reps @ 75% 275 lbs
    *Set 3 – 1 rep @ 85% 315 lbs
    *Set 4 – 3 reps @ 80% 295 lbs
    *Set 5 – 3 reps @ 85% 315 lbs
    *Set 6 – 2 reps @ 90% 325 lbs
    *Set 7 – 5 reps @ 80% 295 lbs
    *Set 8 – 5 reps @ 80% 295 lbs
    *Set 9 – 5 reps @ 80% 295 lbs
    *Set 10 – 5 reps @ 80% 295 lbs
    20-25Min to complete
    WOD
    21-15-9
    Hang power cleans 135 pounds and dips
    Time- 8:53

  11. RRamos

    Ok here is my first post. Did Back Squats off of 275 except for the last 4 sets I did the math wrong and only did 215. WOD did 95lbs for the cleans and did box dips. Time was 7:58.

  12. Vanessa Esquivel

    Always love a good stretch for prep work! Using my 1 RM of 115 lbs on the back squats I did anything from 75 lbs to 105 lbs for the back squat sequence.

    WOD
    I used 55 lbs for the hang power cleans. Form wasn’t there today, the weight might have been a bit heavy to work on form but I made it. Modified the ring dips and did tricep dips off of one box with my legs extended out in front of me. Finished at 8:40.

    I am still feeling the effects of Saturdays WOD so I decided not to do the ACC work and did 100 sit-ups.

  13. Tina

    5reps@ 60% 140
    3reps@ 75% 175
    1rep @ 85% 200
    3reps @ 80% 190
    3reps @ 85% 200
    2reps @ 90% 210
    5 reps x 4 sets @ 80% 190

    95-105-115

    Wanted to do 115 all the way through. I think I could of but it would have been slow. I wanted to see how long I could go unbroken with moderate weight. I used a red band for ring dips. I think my time was 8:57

  14. Christy

    Back squats: 80% @ 115#
    WOD: Used 55# for hang power cleans, and used boxes and green band for dips finished in 6:14.
    I kind of did the ACC work (but it was more just hanging on the rings, obviously I need some more practice).

  15. Lindsay Sinnes

    I used my new PR 1-RM of 215; probably should’ve have gone a few pounds lighter since it was a new PR from last week but feeling pretty good!

    *Set 1 – 5 reps @ 60% – 130
    *Set 2 – 3 reps @ 75% – 160
    *Set 3 – 1 rep @ 85% – 180
    *Set 4 – 3 reps @ 80% – 175
    *Set 5 – 3 reps @ 85% – 180
    *Set 6 – 2 reps @ 90% – 195 (dropped on second rep)
    *Set 7 – 5 reps @ 80% – 170
    *Set 8 – 5 reps @ 80% – 170
    *Set 9 – 5 reps @ 80% – 170 (dropped after 3, took weight off)
    *Set 10 – 5 reps @ 80% – 155

    WOD:
    Hang Power Cleans at 85# Form did not feel great; muscled vs pulling back 🙁
    Red band for 21; Green band for 15 and 9
    Time: 10:13

    Slept on neck wrong Friday night – sore shouler and neck over the weekend; better today. Calf mobility has also been helping.

  16. Clint Hays

    Still felt really beat up from deadlifts on Saturday so I knew it was going to be a pretty rough day.
    Back squats:
    5 @195
    3 @225
    1 @245
    3 @235
    3 @245
    2 @255
    5 @235
    4 @235
    3 @235
    As you can see I wasn’t able to complete the reps as written. My back was very fatigued so I stopped.
    WOD – 21-15-9 reps of:
    Hang power cleans
    Ring dips
    Went with 135# on the cleans and I did ring dips but did a muscle up to start them. Cleans felt fine but didn’t want to go any heavier than 135# with the bod feeling pretty beat up. Having to do a muscle up to start was rough. Made me rest a while longer than I wanted because I wanted to do as many ring dips as possible so I didn’t have to do so many muscle ups. No repped myself twice on the dips. Having to do a muscle up just for one more ring dip SUCKED! Time was 10:19.

  17. sandra

    I am happy with how my leg strength is comming. My pace is getting better. 205 squat…..
    5×60% 125
    3×75% 155
    1×85% 175
    3×80% 165
    3×85% 175
    2×90% 185
    3×80% 165 didnt get last round in wod neeeed to start.

    115 cleans focused of quick elbows fats pull and min drop to get underneath it. Clint reminded me of this. Thank buddy. Dips on rings no band worked on my kip and taking 5 second breaks when needed. Liked my pace. 8:57

  18. Amber

    Back Squats based on 155lb 1RM
    5@60% 95lb
    3@75% 115lb
    1@85% 135lb
    3@80% 125lb
    3@85% 135lb
    2@90% 140lb
    1@80% 125lb
    1@80% 125lb
    1@80% 125lb
    1@80% 125lb

    I was able to make it through the progression until the final four sets.

    WOD 21-15-9 8:41
    Hang Power Cleans@45lb
    Banded Box Dips

    I went lighter on the cleans because I was pretty exhausted after the squats. Looking forward to seeing squat strength progress!

  19. Eterna

    Did squat cycle based off of 165lbs. It was fun and challenging.

    For the wod I did 85lbs for my set of 21 and then went up to 95 for the rest. Used the red band for ring dips… I reeeeeaaaalllyyyy need to work on these. Finished in approximately 9 mins.

    Did 10 beat swings 3 sets on the rings. My right shoulder felt really right so I decided to finish the last 30 on the pull up rig

  20. For my squats based it off 380, was able to hit all my percentages. Last 4×5 were hard and it was challenging to get all those squats in 25 minutes(i like it) Shoot they all were hard, but good.

    The wod destroyed me as well. Used 155, did 12, then finished the rest, dips i had to do a muscle up to get on the rings for dips, this sucked. ended up breaking everything up, took me 9:47.

    False grip needs a lot of work. only did 3×5. Worked on my squat test also.

    BTW really enjoyed all the squats today.

    Marcos

  21. Bg

    Really good to see athletes posting results and giving feedback.
    Keep fighting everyday and remember that the coaches are here to help!

    Thx HR

  22. Tiffany

    I love squat days. I was a little nervous, but surprised myself by completing the squat cycle.
    60% x5 @ 145
    75% x3 @ 185
    85% x1 @ 210
    80% x3 @ 195
    85% x3 @ 210
    90% x2 @ 220
    4 sets @ 85% x5 @ 195
    WOD- 85lb hang clean. dips on box with green band. 7:14
    Great workout!! Loved working so hard.

  23. Judith

    5@60%=135
    3@75%=165
    1@85%=185
    3@80%=175
    3@85%=185
    2@90%=200
    4×5@80%=175

    Wod
    cleans at 105lb did sit ups giving my shoulder some rest. Time 6:45.

  24. Chela

    Squats
    5x100lbs
    3×125
    1×140
    3×130
    3×140
    2×150
    5×130
    5×130
    5×130
    5×130

    WOD
    85lbs for cleans & used boxes
    With the green band for dips
    Time 10:58

  25. MaryO

    WOD took me 7:45
    Used green band for dips and 65lbs for power cleans. Could’ve used more weight on my power cleans. I need to start trying heavier weight…I never know where to start so I usually start with a light weight I know I can do. I need to start heavier and take off weight if I think it’s too heavy.

  26. Heather

    125×5
    150×3
    170×1
    165×3
    170×3
    180×2
    165×5
    165×5
    165×5
    165×5
    It was hard, but I made it

    WOD: 10:50
    Clean 85#
    Red band on rings

  27. Tanya GL

    Set 1 – 5 reps @ 60% of 1-RM 145
    *Set 2 – 3 reps @ 75% 185
    *Set 3 – 1 rep @ 85% 205
    *Set 4 – 3 reps @ 80% 195
    *Set 5 – 3 reps @ 85% 210
    *Set 6 – 2 reps @ 90% 220
    *Set 7 – 5 reps @ 80% 195
    *Set 8 – 5 reps @ 80% 195
    *Set 9 – 5 reps @ 80% 195
    *Set 10 – 5 reps @ 80% 195

    Squats felt good but I am still shifting as I come up. Really have to focus because I don’t feel it.

    WOD 21-15-9
    Cleans @105
    Ring dips w/red band
    7:15
    Probably should have gone ahead and done the 115, but thought it would take longer than what it did.

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