1. Strength: Back Squat
- 5 x 40%
- 5 x 50%
- 3 x 60%
- 3 x 70%
- 3 x 80%
3+ x 90%
20 min cap
Percentages are based on 90% of your 1 rep max. Sets 1 thru 3 are warm up sets. Sets 4 thru 6 are working sets. Set 6 is a max rep set. After completing your max reps, use the 1 rep max calculator to determine your 1 rep max.
2.
Hidden Passions
AMRAP 9:
- 12 Deadlift
- 24 Pullups
- 36 Walking Lunges
Rep scale: Rx: 12-24-36 1. 10-20-30 2. 8-16-24 3. 6-12-18
Dead lift load: Rx (275,185) 1.(225, 150) 2.(185,125) 3.(135,95) 4.(95,65)
Jim B is back!!!
Sweet nothings and now hidden passions? What’s going on CFS?
BROWN CHICKEN BROWN COW
High bar back squat: 265 (6)
Skipped the metcon so I had something left for 13.1
I stuck around for the 6:30 and did mobility. I also lamented, I mean strategized with Charlie, Meg, Tan, and John about 13.1. 165 will be fun!
Back Squat 80# (12)
Sweet Nothing
3+31
scale 6/12/18 95# and ring rows
Ahhh 6:30…much better….(poke poke Pam mwahaha)
Thanks to the 630 am Dream Team for help with my pull-ups
See ya lata ring rows!!! Awesome job!
Oh it’s on! Now you have to partner up with me on back squat days! hahahaha
BackSquat=[85...195(12)];
HiddenPassions=2+18; // Rx’d
Wendler back squat week 2: 85,100,130,150,170,195(10). E1RM: 260
“Hidden Passions”: 2+29 at 225lb.
7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 sec.
Just did the pulls: 135,145,155,165,175,185,195
7×1 Low-Hang Clean (3 count pause) + Vertical Hi-Hang Clean + Push Jerk – heaviest possible, rest 60-90 sec.
Didn’t do the jerk: 155,165,175,185,195,205(fail vertical high hang clean),205(PR high hang clean)
1 minute ME Muscle-Ups
*Rest 1 minute
3 rounds for time of:
5 Wall Walks
75 Double-Unders
5 Push Jerks 185/125#
*Rest 1 minute
1 minute ME Muscle-Ups
Bar Muscle-Ups: 7 and 6
Scaled to 20 push-ups (wall walks) and 5 dumbbell power cleans @60 (push jerks), 6:45
5×5 dumbbell bench row @70
Do you just make this stuff up or are you following a program?
I’m following the Outlaw Way
I’m excited to actualy be able to do everything in the program starting next week!!
http://outlawcoach.wordpress.com/
Back Squat week 2 110 (17 E1RM 172 (don’t have a true 1RM and my estimates continue to be low for wendler
Hidden Passions: 2 +18 (155# DL & 9 pull ups)
Ahhh, I forgot to try on your sneaks. Next time. Hopefully it all makes sense to me still after you bake them.
Wendler Shoulder Press: 30,35,45,50,60,65 (6)
E1RM: 78, right in line with actual of 80.
Hidden Passions: 2+2; 9 pull ups and 165lb DL. Some PU where questionable. Doing pull ups in a WOD is very different and much more difficult than when I do them after a WOD w/density training.
Practiced snatch form with DT and Elizabeth post-WOD.
Back Squat week 1: 40, 50, 50, 60, 65, 80, 90 (11) E1RM: 122.5… seems about right
Hidden Passions: 2 +15 (115# DL & 12 pull ups)
Back squat week 1
85,110,130,140,160,185(20)
Was using numbers from the crossfit total of #240 which I guess is low
WOD 1+25
#185 DL have to work more on those pull ups!
Back Squat week 2; 160 for 10 estimated 1RM at like 212.
WOD 2 rounds even. subbed ring rows for PU. Not messing with my shoulder with opens here
Wendler Front Squat (Week 3)- Finished with 160 (9)
Amrap 9: 2 + 1 225#
12 Deadlifts
24 Pull-Ups
36 Walking Lunges
Wendler Bench (Week 4)- Finished with 95 (5)
Make my own WOD day: 3 + 6
Amrap 9
6 Bar Muscle-Ups
12 Push-Ups
24 Ab-Mat Sit-Ups
Thanks to John for helping me with my overhead squat technique and teaching me how to stretch out my shoulders, definitely need to work on mobility!