montoyadeadsKevin Montoya

2015 REGIONAL ATHLETES
1. Squat
1RM Front Squat

2. “Tequila Montoya”
3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65

3. Pull
4×8 Good Mornings

4. Accessory Work – Demo video
3 rounds of:
10 Hip Thrusts – 225/155
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts, 70/55
10 Double KB/DB Bent-over Row, 70/55
This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.

 

2015 OPEN ATHLETES
1. Squat
1RM Front Squat

2. “Tequila Montoya”
3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65

3. Accessory Work – Demo video
3 rounds of:
10 Hip Thrusts
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts
10 Double KB/DB Bent-over Row
You choose the weights. This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.

79 thoughts on “Friday 8.29.14

  • August 28, 2014 at 4:31 pm
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    Does the accessory work not lose its purpose if done so heavy that you need to perform singles?

    Reply
  • August 28, 2014 at 8:44 pm
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    Did the 1rm tonight because I won’t be around to workout all weekend. Didn’t have time for the rest of it but wanted to at least get this in.

    365, 405(f).

    365 felt good so I went for broke. I’m not sure if it was a strength thing or I just lost it forward due to balance. I felt like I was very close to getting 405 up so I’m confident I’ll get it next time.

    Reply
  • August 29, 2014 at 5:06 am
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    Open
    1. 150kg – PR
    2. 10.54
    3. Done

    Reply
  • August 29, 2014 at 5:55 am
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    Regionals
    1. FS 1 RM – Hit 330 for a 10lb all time PR, definitely think I had more in the tank but my training partner was short on time today.

    2. Tequila Montoya – 13:21 RX

    3. #95lb Across

    4. Did 2 rounds

    Loving the programming, definitely noticing an improvement all around, still needing to add a little extra skill work in some areas but I’ve made drastic improvements.

    Reply
  • August 29, 2014 at 7:07 am
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    1) #315 happy with that considering bs was #345

    2)

    3) banded good mornings medium resistance

    4)done in my gym In between my physical education classes a

    Question: does Ben program in a d load week or do I need to just do it on my own? Body is getting really strong but I can tell it needs a lighter week. What’s everyones input?

    Reply
    • August 29, 2014 at 11:39 am
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      There is nothing wrong with stepping down intensity when you need it. The programming is written for a wide audience while your individual needs will vary from that.

      Reply
  • August 29, 2014 at 7:57 am
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    Open.

    1. 335#, 20# pr.
    2. 14:07 rx
    3. Done. 185# hip thrust, 70# kb.

    Reply
  • August 29, 2014 at 8:27 am
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    Open
    127.5 kg PB

    11.53 high hang cleans sub for snatch

    Done
    60 kg abit light but I’ll know to go heavier next time, 2×28 kg kb, 2×20 kg kb
    Plenty of comments from other athletes about my hip thrusters .

    Reply
  • August 29, 2014 at 8:38 am
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    Regionals:
    1) fsquat – 425 (very happy with this. hope to see a big transition for the squat cleans)
    2) metcon – 9:08 (anyone know Montoya’s time???)
    3) forgot about this one.
    4) done

    Reply
  • August 29, 2014 at 8:56 am
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    1. 5,520 ounces. Felt heavy, but still happy with it. Ounce PR by 25 pounds.

    2. Tonight

    Reply
  • August 29, 2014 at 9:38 am
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    2015 REGIONAL ATHLETES
    1. Squat
    295#; Missed 320#
    2. “Tequila Montoya”
    3 RFT:
    9:37
    3. Pull
    Stayed 135# across; lower back is pretty sore still from some heavy deads on Tuesday
    4. Accessory Work – Demo video
    3 rounds of:
    Done, Loved this!

    Reply
  • August 29, 2014 at 10:01 am
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    Open

    1.) Front Squat – 275, 295, 315, 325# (f) — did this in about 7 or 8min due to a class starting. Went into 325# on about a 30 sec rest. Really pumped about this. 35# all-time pr and I think I can go higher. SUPER STOKED!

    2.) Class Wod: 10 Burpees, 20 Box Jumps (30″), 30 Ring Dips, 40 Pull-ups, 50 HRPU, 60 Lunges, 70 Abmat situps, 80 air squats, 90 mountain climbers, 100 single unders — went 17:30Rx

    3.) Tequila Montoya – 15:43 (5:20, 5: 26, 4:57) — Wrote down the hang squat cleans, accidentally pulled from the floor. Whoops

    Great day!

    Reply
    • August 29, 2014 at 10:02 am
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      hang squat snatches*

      Reply
  • August 29, 2014 at 10:15 am
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    open master44
    1. 315, 15#pr came up fairly fast but 325 was a no go.
    2. 12:40 rx

    Reply
  • August 29, 2014 at 10:21 am
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    Masters 47/Open
    1. 170kg PR
    2. 10:48 all ub
    3. Done

    Reply
  • August 29, 2014 at 10:29 am
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    Regionals
    1RM FS 305
    Montoya 11:36
    Access work done

    Reply
    • August 30, 2014 at 12:46 am
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      Hi, Men)! Glad to see you here)!!!
      Hope, we’ll be on track all year long!)

      Reply
  • August 29, 2014 at 10:40 am
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    Open
    Fs 300 lb. 35# pr
    Been following the open programming for about three months and am seeing great results

    Thanks

    Reply
  • August 29, 2014 at 10:43 am
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    Regionals
    1. FS – climbed to 315 then injury acted up…sucks. Old PR is 355 8 months ago. I feel 400 was in sight. Oh well, next time
    2. 9:50Rx
    3. Done at 185
    4. Done (except hip thrusts)

    Reply
  • August 29, 2014 at 12:19 pm
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    Open
    1. 355, Ties a pr from about 2 years ago
    2. 11:01, too much football and beers last night.
    3. Done

    Reply
  • August 29, 2014 at 12:40 pm
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    295 front squats. 50–54 open Masters 27:12 wod

    Reply
  • August 29, 2014 at 1:00 pm
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    To say that this programming is squat intensive would be putting it lightly

    Reply
  • August 29, 2014 at 1:01 pm
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    A. 350 (15lb pr)
    B. 11:10 rx
    C. Accidentally skipped this
    D. Two rounds

    Reply
  • August 29, 2014 at 1:34 pm
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    Open
    295# 20# PR really wanted 305# but couldn’t keep my chest up

    Reply
  • August 29, 2014 at 2:20 pm
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    1) 215# (20# PR this has not moved up in 2 years! So happy!)
    2) 14:56 Rx
    3) 115,120,125,130
    4) completed w/ 53# KB’s

    Reply
  • August 29, 2014 at 2:21 pm
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    Open
    1. 295#
    2. 19:45
    3. Not done

    Reply
  • August 29, 2014 at 2:28 pm
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    2. 10:59
    Happy with this time!
    3. 2 rounds done

    Reply
  • August 29, 2014 at 2:52 pm
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    1. 300lb FS

    2. Montoya 9:57 RX unbroken

    3. Pulls 95-105-110-115

    4. Access done

    Reply
  • August 29, 2014 at 3:43 pm
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    Regionals:

    1). 405 (40# pr!!! Thanks coach)

    2). 9:56

    3). 155 across

    4). Hamstrings instantly sore from gm playing it smart and skipping.

    Reply
  • August 29, 2014 at 4:15 pm
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    1RM FS – 315# – went up easy to tried 335# and got about 1/2 way up

    Added in 1-1-1-1-1 Squat Cleans: 175/225/250/275/275
    EMOM 10 Alternate each minute: 1x (Power Clean / Squat Clean) – 250#

    Metcon: Done in 9:20

    Skipped good mornings due to heavy deads yesterday

    Reply
  • August 29, 2014 at 4:18 pm
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    160 kr
    Metcon: 14.41

    Reply
  • August 29, 2014 at 4:53 pm
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    Open

    1. Front squat 305lbs

    2. 11:24 ub pull-ups

    3. Done w/ 53lb kb

    Reply
  • August 29, 2014 at 4:53 pm
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    Open
    1. 335#- missed 340#
    2. 9:29- UB ,happy to be back on pull up bar with ya’ll
    3. Done- skipped c2b, didnt want to push lat
    used 165# on hip & 70# kb’s

    Today was a good day

    Reply
  • August 29, 2014 at 4:54 pm
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    Masters 47
    Open 2015
    1.) 1 RM FS #285 failed #300
    2.) metcon 19:58 rx
    Still working on hang Sq Cleans not bad for a guy who couldnt do them about a month ago.

    Reply
  • August 29, 2014 at 5:49 pm
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    Regionals:

    1). 345

    2). 13:50

    3). 135 across

    4). Done, hip thrusts 135

    Reply
  • August 29, 2014 at 6:12 pm
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    Open/Masters 48

    1. 275# 10# PR and hit a sweet PR dance.

    2. Ughhhhh 15:47@ 65# only did 6 hsqt snatches before total frustration set in and then did ohs for rest of this miserable wod. My lack of mobility gets me everytime on these.

    3. started acc work but honestly didn’t finish because still pissed off about wod.

    Reply
  • August 29, 2014 at 6:40 pm
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    REGIONAL
    1. 230#— 5# pr! Went for 235 first but just couldn’t get it.

    2. 17:28 rx — I have to work on transitioning between movements faster

    3 and 4. No time today but will be doing some extra tomorrow

    Reply
  • August 29, 2014 at 6:40 pm
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    Coming off 4 week injury.

    Front squat 275- failed 315
    Tequila 12:51
    11-10
    6-6
    All sets

    Done and done

    Reply
  • August 29, 2014 at 7:19 pm
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    1. 275. Pr.
    2. 9:56 Rx.
    3. 95/105/115/125
    4. Done.

    Reply
  • August 29, 2014 at 7:38 pm
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    Regionals
    1. 215#
    2. 11:19 unbroken
    3. 65,85,105,125
    4. No time for this today

    Reply
  • August 29, 2014 at 7:45 pm
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    Open
    1. 315×1 Front Squat w/ Belt
    *Incredible stuff Joey Konieczny; I did a 365 “activation” unrack and couldn’t even take a breath in. Very impressive!
    2. 20:05
    *Sub’d 1:45 Level 15 Eliptical for 400m Run; Pull-ups 3x7ea. Rnd (kipping), Snatch 2x6ea. Rnd.
    3. 145 Hip Thrust, 2×5 Pull-ups, SLD & BOR @ 40lb KBs

    Reply
  • August 29, 2014 at 7:48 pm
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    Open
    1) 345 (20# PR, probably could have gotten more on this lift but when I unracked 365 I knew it wasn’t happening)
    2) 12:17 RX (running legs are still a work in progress)
    3) ran out of time, will hit tomorrow

    Reply
  • August 29, 2014 at 7:48 pm
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    Regional
    Front squat 295, 306(f)
    Montoya 10.51 did snatches tng from the ground, misread the wod.
    3. 155
    4. Did hip thrusts 225 and c2b ran outta time for rest

    Reply
  • August 29, 2014 at 8:15 pm
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    A. 345# a 30# PR
    B. 10:09 rx
    C. no time
    D. done

    Reply
  • August 29, 2014 at 8:16 pm
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    Open
    1. 315#
    2. 11:34
    3. Hip thrust 185#
    70# & 62# KB on DL
    60# DB on Row

    Reply
  • August 29, 2014 at 8:18 pm
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    43/masters

    Regional
    1. 315 went up fairly well, but 325 sat me down
    2. 12:26 rx
    3. 95/135/155/175
    4. not enough time

    Reply
  • August 29, 2014 at 8:35 pm
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    Was day behind and finally caught up when I got home from work today. Squeezed in what I could.
    1. 335#, 10# pr.
    2. 10:50, tired
    3. Will look to get in some accessory work at work tomorrow

    Reply
  • August 29, 2014 at 9:17 pm
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    Regional:
    1.) FRNT SQT 1 RM: 325# (10 lb pr)

    2.) Tequila Montoya: 10:36 RX

    3.) Accessory: Done

    Reply
  • August 29, 2014 at 9:22 pm
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    Regional Programming
    1. 365#
    2. 12:00 Rx’d
    3. 155#
    4. Done!

    Reply
    • August 29, 2014 at 9:31 pm
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      Impressive front squat buddy. Isaac shared the video with me. You seemed excited. Great job.

      Reply
  • August 29, 2014 at 9:40 pm
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    Open
    1. FS 1RM – 345. Got 355 about 3/4 of the way up then lost it forward. Tried Gain but was too fatigued. Def getting it next time.

    2. 12:22. Was not mentally in this one. Lacked motivation for the metcon today, not sure why. Hang squat snatches felt better and went faster in the last round. Guess not everyday can be stellar training days.

    3. Done

    Reply
    • August 29, 2014 at 9:48 pm
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      I noticed that for the 1RM today, many of you are putting up big numbers (which is awesome) especially compared to the weights you’ve been working at for sets during the squat cycle. Either I’m just bad at 1RM or good at higher reps with heavy weight, or I’m pushing myself too hard unnecessarily. Maybe I should throttle back on the weight? Is there a thing as going too heavy for sets such that it becomes a detriment to gains?

      Reply
      • August 29, 2014 at 10:28 pm
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        So you echo similar sentiments. This squat cycle has tremendously improved my front squat endurance and positioning and my back squat endurance compared to single rep strength. My numbers showed modest improvement (10-20# prs), but under the surface its more than that. I don’t think there is such a thing as too heavy if you are completing the work successfully, but some bodies may translate that to a 1rm better or worse than others. In this case, my endurance and recovery improved much more than my 1rm. FWIW.

        Reply
        • August 30, 2014 at 9:44 am
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          Thanks for the reply Chris. Yea I do feel much more confident under the bar at 90%+ weights now.

          Reply
  • August 29, 2014 at 9:49 pm
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    1. 355. Huge PR
    2. 17:42. Suck
    3. Done.

    Reply
  • August 29, 2014 at 9:54 pm
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    1. 295# same as older PR but felt good after 1 month of injury , illness and poor training
    2. Did another Mt wod with some friends
    3. 155/165/185/185
    4.done

    Reply
  • August 29, 2014 at 9:55 pm
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    1. 1RM Front Squat – did not attempt

    2. “Tequila Montoya” ~19min

    3. 4×8 Good Mornings @ 145

    4. Accessory Work – done (scaled weights)

    Reply
  • August 29, 2014 at 10:29 pm
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    Open
    1) 325# – PR
    2) 10:31 Rx
    3) Done – did strict pull ups instead of strict C2B.

    Reply
  • August 29, 2014 at 10:40 pm
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    Fs- 340 @155 BW
    WOD- 9:30

    Reply
  • August 29, 2014 at 11:19 pm
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    FS- 215# (10#pr)
    17:09 rx (bck keeps locking up when I run so I walked all of the last round)

    Reply
  • August 30, 2014 at 12:12 am
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    Open

    Metcon – 11:45 Rx
    Front squat – 285# +10PR

    Reply
  • August 30, 2014 at 8:31 am
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    Open:

    1. 205# (failed at 225 twice, then tried 215 and failed again) Weak. 10# short of my 1RM. Not good.
    2. 16:28 @75#
    3. Skipped

    Reply
  • August 30, 2014 at 8:35 am
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    1. 1RM Front Squat @ 235# (10# PR, pretty happy with this)

    2. “Tequila Montoya”
    3 RFT:
    400m Run
    21 Pull ups
    12 Hang Squat Snatches, 95/65
    Time: 11:56min

    3. 4×8 Good Mornings @ 115#

    4. Accessory Work – Demo video
    3 rounds of:
    10 Hip Thrusts @ 155#
    10 Strict C2B pull ups
    10 Double KB/DB Stiff Leg Deficit Dead Lifts @ 55#
    10 Double KB/DB Bent-over Row @ 35#

    Posterior chain/biceps are ruined today!

    Reply
  • August 30, 2014 at 11:05 am
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    Open
    1) 215#
    2) 13:41 RX
    3 ) Done

    Reply
  • August 30, 2014 at 11:12 am
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    M/24/5’11″/188.4

    Open
    Front Squat: 300
    Tequila Montoya: 17:08.68
    Accessory work: 185, 70 DB, 1.5 pood

    Reply
  • August 30, 2014 at 11:21 am
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    Open
    1. 205#, 10# off an old PR. Failed it twice.
    2. 20:49 with 500m row.
    3. Done, 135# for the hip thrust, pull-ups 5+5, 70# and 55# KBs for the deadlifts, and 55# and 35# for the rows.

    Reply
  • August 30, 2014 at 1:42 pm
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    OPEN

    1. FS 305, failed 315. Old PR was 275, still a pretty big discrepency with my BS ( 400 ) so lots of room for improvement here

    2. 17:34 , had a lot of trouble with my grip

    3. done

    Reply
  • August 30, 2014 at 1:57 pm
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    1) 335#, 5# off my PR
    2) 16:58, I suck at running and I’m no bodyweight ninja…

    Reply
  • August 30, 2014 at 2:14 pm
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    Open
    17:37 RX

    Reply
  • August 30, 2014 at 3:56 pm
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    Open
    Metcon – 13:36 rx

    Reply
  • August 30, 2014 at 6:26 pm
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    Regionals
    1. 255# Front Squat at 125# BW finally double body weight!
    2. 12:38 RX

    Reply
  • September 1, 2014 at 5:02 am
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    Forgot to comment the other day so here goes with my Front Squat
    Front Squat – 102.5 – 12.5kg PR. Attempted 105 5 times and each time felt I had it in me but just couldn’t stand it up.

    Reply
  • September 8, 2014 at 6:52 am
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    F/42/140ish

    FS 180# (+10)
    WOD 24:54 A sad time but my 1st WOD doing all butterfly pullups so I’ll take it.
    No time for accessory work

    Reply

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