JS-0389-X2Harry Palley & James Hobart

2015 Regional & Open Athletes
1. Squats
EMOMx10: 1 Front Squat, Across

2. EMOMx14
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups

3. Accessory Work
NOT for time:
200m Double KB Farmers Carry, 2pood/1.5pood
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 GHDSU
100m Double KB Overhead Walk, 2pood/1.5pood
20 GHDSU
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Double KB Farmers Carry, 2pood/1.5pood

60 thoughts on “Friday 8.22.14

  • August 21, 2014 at 5:54 pm
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    New to the program so this may already be known by others. What intensity are we looking at for the reps of 1 on fs. I’m assuming near maximal? 90-95% maybe 100? Just wanted to make sure

    Reply
  • August 21, 2014 at 5:56 pm
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    Loving the program so far by the way. Seems like the community is really supportive.

    Reply
  • August 21, 2014 at 8:04 pm
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    Yea I would say 90-95% of 1RM. I’m going to attempt it at 10lbs under my current best. But I’ve also been doing this current squat cycle from the beginning.

    Reply
    • August 21, 2014 at 10:53 pm
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      Thanks! That’s what I was kind of thinking.

      Reply
  • August 22, 2014 at 5:11 am
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    1) EMOM Front Squats – 90kg Across
    2) Snatch Complex – 50kg (only light but tried to stay consistent)
    Muscle Ups – 6 MU
    3) Skipped due to lack of time.

    Reply
  • August 22, 2014 at 7:41 am
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    1. 315

    Skipped the rest due to time, did Diane with the class at 6:36 instead.

    Reply
  • August 22, 2014 at 8:08 am
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    Regionals:

    1) front squat – 365
    2) emom – 185-205 snatch/5 MUs (started at 205, dropped to 185, then up to 195)
    3) done.

    Reply
  • August 22, 2014 at 8:09 am
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    Open
    1. Did Snatch/MU first
    60-65 kg on snatch complex
    4 MU each set (try to manage shoulder issue from the Open, much better now but still Not 100%)

    2. FS 130 KG OTM

    3. Skip, no time

    Reply
  • August 22, 2014 at 9:13 am
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    2015 Regional & Open Athletes
    1. Squats
    EMOMx10: 1 Front Squat, Tried at 315#, failed after set three so dropped to 275 & 295

    2. EMOMx14
    Odd: Power Snatch + Hang Squat Snatch + Squat Snatch @ 185
    Even: 3-6 Muscle ups; 3-4 every set

    3. Accessory Work
    Done, almost all rx except overhead carry

    Reply
  • August 22, 2014 at 9:27 am
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    2015 Regional & Open Athletes
    1. Squats
    295# No belt stoked about that
    2. EMOMx14
    Snatches @ 185; 6 unbroken muscle-ups each time
    3. Accessory Work
    Done; really need to work on the over head stability, completed that portion but didn’t feel comfortable at all. Gonna have to do some work in that area

    Reply
    • August 22, 2014 at 2:28 pm
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      Good work on the snatch/MU!

      Reply
  • August 22, 2014 at 9:29 am
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    1. Done. 265#
    2. 135# snatches. Only managed 4 rounds before my grip was gone. Had to drop it between every snatch. 4 muscle ups.
    3. Done. 15# weighted situps. Grip = gone. Shoulders = gone. Core = smoked….

    Reply
  • August 22, 2014 at 9:35 am
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    1. 295#
    2. 165#/5 mu’s, last set 4 mu’s
    3. Done- oh carry was tough

    Reply
  • August 22, 2014 at 9:45 am
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    1. 120#. PR!! never did a 120# fs before. Thanks for the push Erica
    2. 70#/ 2-2-2-2-3-3-4 mu
    3. Rx for all but overhead carry. Used 35# for overhead and sit ups

    Reply
  • August 22, 2014 at 10:23 am
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    Box WOD first:
    1.) 2000m row buy in – 7:34 –too fast for me. only my second time on a rower and it KILLED me on the 2nd part

    2.) 6FRT – 9:46
    20 DUs
    10 KBS @ 53#
    10 Goblet Squats @ 53#

    3.) Gymnastics work because space was limited with bars

    Going back after school for this stuff

    Reply
    • August 22, 2014 at 11:18 pm
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      1.) Front Squat EMOM done at 300#

      2.) Snatch complex and MU EMOM didn’t go well.hands ripped. Failed the snatch complex twice in 3 rounds. Got mad. Cut the bar down to 135# and started hitting singles and working up. Really frustrating for me. Can’t get the snatch right

      Reply
  • August 22, 2014 at 10:51 am
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    1) 110kg across
    2) 50kg, 6 mu

    3)skipped

    Reply
  • August 22, 2014 at 11:16 am
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    Open
    1. Fs-325
    2. 165. Focused on speed. Ceiling limits MU. Subd 5 cab
    3. Done

    Reply
  • August 22, 2014 at 11:38 am
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    Masters 47/ Open
    1. 150kg
    2. 62,5kg/ 6 bar MU
    3. Done Rx’d. Sit ups – DB 22,5kg.

    Reply
  • August 22, 2014 at 11:58 am
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    Open
    1. 120kg
    2. 62,5kg/ 6 MU all unbroken
    3. Done Rx’d.

    Reply
  • August 22, 2014 at 12:24 pm
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    Open
    1. 255#
    2. 135# banded muscle ups
    3. Done. 1 pood kb’s for overhead

    Reply
  • August 22, 2014 at 12:27 pm
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    1) 225# x5 275# x5
    2) 155# snatches focused on technique
    3 strict MU
    3) done…. Core is sore gotta do more before so I get that score? Ha

    Reply
  • August 22, 2014 at 12:35 pm
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    Open:
    F squats – 275#
    EMOM 14 – 135# used a light weight and focused on catching it low instead of power snatching and riding it down.
    3 MU, hit 4 the last set.

    Reply
  • August 22, 2014 at 1:35 pm
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    EMOM/ BS 300
    EMOM snatch135/MU 3
    Acc work – done

    Reply
  • August 22, 2014 at 1:42 pm
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    1. 315# across
    2. Saved for session 2
    3. Done Rx and 80# baby carry

    Reply
  • August 22, 2014 at 1:43 pm
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    1. Squats
    EMOMx10: 205#… Did the last 2 min at 215#

    2. EMOMx14
    Snatch- 105# last 2 sets at 115# just for fun
    No muscle ups yet so worked on stringing together butterfly chest to bar… 2 at a time… 4-6 each minute

    3. Accessory Work
    1.5 pood for everything but the overhead walk… Used a 44# kb for that.

    Reply
  • August 22, 2014 at 1:43 pm
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    1. 315#
    2. 175# / 3,3,3,3,2,3,2. Small victories.
    3. Done but used 53# for overhead walks.

    Reply
  • August 22, 2014 at 3:10 pm
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    1. 340 Felt great all ten minutes.
    2. Snatch 115 and 6 MU every round except a middle round I got 4.
    Really tried to pay attention to snatch technique. My shoulder flexibility is something that I have been working hard on to improve.
    3. Done

    Reply
  • August 22, 2014 at 3:12 pm
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    Love the programming! Quick question, anyone know what happened to the C2B progressions? Does anyone know how the C2B progression was programmed? (Twice a week? Sets/reps/rest?)

    Reply
  • August 22, 2014 at 4:14 pm
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    1. 235 for all 10min
    -1RM is 255 and most of these reps felt pretty solid. A few of them, my elbows dropped. Need to work on flexibility
    2. Did my box’s workout with our other L1 trainer.
    Bike 500m
    10 Deficit handstand pushups (9inches)
    20 toes to bar
    30 hip extensions
    20 toes to bar
    10 deficit handstand pushups
    bike 500m
    9:09 RX
    Deficit handstand pushups are very hard even with a kip.

    Reply
  • August 22, 2014 at 4:51 pm
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    1) 200# this is 5# over my previous 1RM!!
    2) snatch @115#
    3 MU each set
    3) completed

    Reply
  • August 22, 2014 at 4:54 pm
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    Open

    1. Fs at 275lbs across

    2. Snatches 135lbs 3-4 mu each time

    3. Done, 25lb db sit ups 53lbs for the oh walk 70lbs for everything else

    Reply
  • August 22, 2014 at 5:06 pm
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    1. EMOTM x10 FS @295lb

    2. Alt EMOTM
    Snatch complex: 195lb
    Muscle ups: 6-6-6-6-5-4

    3. Done (heinous, I look at the KB like you bastard lately!)

    Reply
    • August 22, 2014 at 7:58 pm
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      That is huge weight for the snatches! Damn.

      Reply
  • August 22, 2014 at 5:38 pm
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    1. FS @ 275# (Max is 330# but still not pushing my injury)
    2. 14 Min EMOM – 165#, 4 MU UB every round except last.
    3. Completed RX weights and 40# kb for Weighted Sit ups.

    Did HS Walk skill and some DU work

    Reply
  • August 22, 2014 at 5:45 pm
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    OPEN

    1. Did a climbing ladder, finished at 290. From 265, all lifts were PR’s!!

    2. Snatches at 105, did 5 MU transitions with a small band. Somedays i got em, others days ( like today ) i don’t. I’ll get them !!!

    3. Did with 70 pounds dumbells on the carries, 60 pounds kbell on the single carry, and a 95# barbel for the OH walks.

    Reply
  • August 22, 2014 at 5:49 pm
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    1. FS @335lbs
    2. 165lbs/5
    3. Rxd except OH carry w 60lbs kbs
    That was tougher then it looked, shoulders/traps/core are smoked

    Reply
  • August 22, 2014 at 6:14 pm
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    Open/Masters
    1) FS 160
    2) EMOM Snatch 65/MU on gravitron (equipment limitations today and no MU yet)
    3) loved this-all the KB work was a fight to keep midline stabilized. Scaled OH carry to 26lb

    Reply
  • August 22, 2014 at 6:39 pm
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    EMOM 10 front squat 115kg across. Felt easy up till round 6/7. I want a big 1rm next week.

    EMOM 14
    Snatch 45kg kept it light wasn’t feeling it tonight tbh.
    Muscle ups 6/6/5/5/5/5/3 lost the plot with these lately.

    Skipped last part.

    Reply
  • August 22, 2014 at 6:40 pm
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    A) 260#, really excited about this
    B) skipped, warmed up with this complex for part C
    C) for time with partner (competing next week)
    35 double unders
    9 bar facing burpees
    6 full snatches 155#
    35 DU
    9 BFB
    6 shoulder to overhead 155#
    35 DU
    9 BFB
    6 Full Clean 155#

    D) every 30″ perform 1-2 muscle ups x 7 mins

    Reply
  • August 22, 2014 at 6:59 pm
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    1) 275-295-8@325 (After Wednesday I wasn’t sure what to expect. Happy with this as 325 was my 1 RM when we started the squat cycle.)
    2) 165 (felt light in the beginning, ended up being just right)
    MU’s 3-3-3-4-3-3-3 (unbroken, big for me as I’ve recently switched to a neutral grip)
    3) Got through the first double OH before running out of time. Baby carry is horrible!

    Reply
  • August 22, 2014 at 7:29 pm
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    1) 300#, missed multiple squat days due to competitions and I’m finally getting the squats close to where I was at the beginning of the year.
    2) 135# & subbed strict pullups for muscle ups
    3) done, awful

    Reply
  • August 22, 2014 at 7:56 pm
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    Open
    1. EMOM 10 front squat – 315

    2. EMOM 14: 165lb snatches. Missed a few snatches along the way. This was tough. MUs were 6/6/6/3/3/3/3.

    3. Done. OH walks with 2pd KBS were hard! Had to break those up but UB on all others.

    Reply
  • August 22, 2014 at 8:35 pm
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    Open
    1. Front Squat @ 275 w/ belt
    2. Snatch Complex 115
    Muscle Ups x 3
    *Felt the best in a while on snatch, kept it light and worked on quick hips up and down rather than what my chest, shoulders, and head were doing.
    3. Farmers Carry 75’s 60-80yd ea.
    35lb sit up
    75lb Baby Carry
    Dbl Overhead walk w/ 40lb KB’s
    SA Overhead walk w/ 57lb KB
    Really like this

    Reply
  • August 22, 2014 at 10:07 pm
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    Open
    1) 295#
    2) 145# / MU 5/3/5/5/3/4/4
    3) Done – 40# DB for weighted sit ups and used 53# KBs for OH carry.

    Reply
  • August 22, 2014 at 10:14 pm
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    1) 315
    2) 115 + 3mu per rd
    3) done rx except the overhead walk. Anyone that did that rx gets mad props from me.

    Reply
  • August 22, 2014 at 10:20 pm
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    1)110kg FS EMOM
    2)40kg Snatch complex- 3 MU – Could have done more muscle up- Working on tec on the Oly-
    3) Done!
    Didnt know where to stand on the EMOM, so I tried to move really fast the same weight I used in the last 5x7reps on FS- FOcused on trying to drop quicly and accelerate-
    Goals short term: Snatch BW (75) – mid term: BSquat 165kg- FSquat 145kg – Long Term Snatch 90, Clean 110kg- DL 220- Press 90-

    Reply
  • August 22, 2014 at 10:23 pm
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    1. 275#
    2. Snatch Complex-135#
    MU- 6/6/5/5/4/4/4
    3. Done

    Reply
  • August 22, 2014 at 10:38 pm
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    1. 10×1 @ 315

    2. Odd: 135, Even: 3

    3. done, scaled due to gym equipment

    Reply
  • August 22, 2014 at 11:06 pm
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    Regionals

    1. EMOM 5 min w/180#, 5 min w/185#
    2. Done with 95# and 3 muscle-ups every round
    3. No time

    Reply
  • August 23, 2014 at 12:19 am
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    1. 335# across
    2. 155# for snatches and 2-3 MU’s per minute
    3. Done

    Reply
  • August 23, 2014 at 4:06 am
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    Open
    1. 120kg
    2. 62,5kg/6 muscle ups
    3. Done

    Reply
  • August 23, 2014 at 7:34 am
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    1. 285# across

    2. 155# snatches/ 3 mu

    3. Done. it was hard

    Reply
  • August 23, 2014 at 11:26 am
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    FS: 225
    SN complex: 125
    M-u: 3
    Carry complex done I thought that was really hard especially baby carry and scaled down the OH carry to 45# KBs. 50# on WSU.

    Reply
  • August 23, 2014 at 2:38 pm
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    Regionals:

    1). 345 x 6, 355 x 2, 365 x 2 (pr x 2 pumped to test 1rm!)

    2). Snatch @ 185 missed 1 hang, 1 full snatch in the middle rounds

    MU 6, 6, 4, 4, 4, 3, 4+2 (wanted to stay unbroken throughout until the end)

    3). Did team DT

    Reply
  • August 23, 2014 at 6:36 pm
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    Open
    1. squats – 205, 185(2), 195, 200(6)
    2. 105 for snatches, 2 MUs (3 in round 2).
    3. Didn’t do.

    Reply
  • August 23, 2014 at 9:21 pm
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    10:00 EMOM Front squats – 265#
    14:00 EMOM Snatches – 135# 5 x Seated MU’s
    Acc Work – 53# KB’s on overhead walk, and 35# KB on sit ups

    Reply
  • August 24, 2014 at 9:31 am
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    OPEN

    1) 315# across + last @ 325#

    2) Snatches @ 175# across, wanted to focus on Mucles-Ups: 5-5-5-5-5-4-4.
    Stoked!

    Reply
  • August 25, 2014 at 8:29 am
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    1. Squats
    EMOMx10: 1 Front Squat @ 210#

    2. EMOMx14
    Odd: Power Snatch + Hang Squat Snatch + Squat Snatch @ 125#
    Even: 4 Muscle ups

    3. Accessory Work
    NOT for time:
    200m Double KB Farmers Carry, 2pood/1.5pood
    20 Weighted Sit ups with anchored feet
    150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
    20 GHDSU
    100m Double KB Overhead Walk, 2pood/1.5pood (done @ 1 pood instead)
    20 GHDSU
    150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
    20 Weighted Sit ups with anchored feet
    200m Double KB Farmers Carry, 2pood/1.5pood
    Done

    Reply
  • August 30, 2014 at 12:53 am
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    1)315
    2)155 went to light here
    4 wanted to hit all unbroken weak area but happy with it
    3) only time for half and it kick my butt today

    Reply

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