3/26/2012

''M.E. Back Squats & A Weightliftin Gymnast?'' (03.26.2012)

Warm-up Drills (03.26.2012)
Run 400m
3 Rounds of
Bear Crawl 20ft
Crab Walk 20ft
Burpee Broad Jump 20ft
Lateral Walking Lunges 20ft (alt.sides)
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Sumo Squats


''M.E. Back Squats'' (03.26.2012)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Back Squat 1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''A Weightliftin Gymnast?'' (03.26.2012)
10-9-8-7-6-5-4-3-2-1 reps for time of
L-sit Pull-ups
Dumbbell Thrusters (50/35lbs)

Notes: Scale L-sit Pull-ups to Pull-ups and Knees-2-Elbows respectively each round. (1 x L-Sit Pull-ups = 1 x Pull-up + 1 x K2E)

Post times to comments.

Burpee Challenge (Optional)
79 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.26.2012)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10


Post distances to comments.

21 comments:

Anonymous said...

Back squat 1 rpm 315lbs

''A Weightliftin Gymnast?''
14:20

it was much harder than at actually looks!

Filipe

Silverback said...

Back squat 275 (solid)
Weightliftin Gymnast 16:23 w/45#

Morgan said...

back squat 175
Weightliftin Gymnast 17:10 w/ 30lb dbs

Anonymous said...

Back squat- 70#
Weightliftin Gymnast-MOD 18:02 w/12#
MrsSB

Dutch said...

back and shoulder injury so no loads of any type for 4-5 weeks per the doc.

12:30 (25#)

Mike V.

Danny,
Here is the link for the video for America by Deuce.
http://www.youtube.com/watch?v=c0tx_BUcUQc

Khan said...

14:07 @35

Laura said...

Back squat - 145
Weightliftin Gymnast 19:06 w/ 30lb dbs/red band

Grinster said...

"A Weightliftin Gymnast?"

19:30 w/50lb DB (Pull ups and K-2-E)

Struggled from the round of 8 on with pull-up (no bands) but toughed it out.

Squat Numbers to come later.

Grinster said...

P.S. Now that Khan made Regionals she should be using men's weights to prepare to slaughter Thorisdottir. Just saying!

Mike M said...

A Weightlifting Gymnast? (50#)
17:30

Alison said...

M.E. Back Squat 105#
"A Weightliftin Gymnast?"
pullups & K2E
25# DB
18:45

lewis.robertdavid@gmail.com said...

Back Squat 1,1,1,1,1
260-285-305-330-335

AWG
10-9-8-7-6-5-4-3-2-1
L sit Pullups
DB Thrusters @ 50

14:15

-Bert

Anonymous said...

Congrats to Tif and Dan! Looking forward to seeing you both at Regionals

- Marcus

Dan Hayden said...

M.E. Back Squats
315,340, 350 FFFF
Thanks for the link Mr. Mike V.

Danny

thammond18 said...

ME Back Squat...285
Weightlifting Gymnast...14:03
tommy

Peter said...

M.E. Back Squat
135-155-175-185-195

A Weightliftin' Gymnast
20:26 @ 35#

Congratulations to Tiff & Dan!!

Joshua said...

M.E. Back Squat
305x1

A Weightliftin Gymnast?
18:05

Anonymous said...

SAG: Bai Chen; back squats 295@Max

21:14

Traps said...

Back Squat
275

Weightlifting Gymnast
15:28

Jay

Matt said...

355lbs x 1

13:10 (55lbs)

Gene said...

Still on restrictions for squatting.

Tiff had me do DB Snatch EMOTM for 10 mins, 5 reps per arm.

First 5 mins 20# DB, Second 5 mins 25# DB.

A Weightliftin Gymnast
10-9-8-7-6-5-4-3-2-1

Pull-ups - green band assist
K-2-E
35# DB

17:32