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Lifting Ourselves and One Another

Tuesday, February 4, 2020

WOD:

Paused Back Squat – 3 reps @ 32X1 X 5 sets, rest 90-120s

Compare to Sunday, November 17, 2019

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s

Note:  Progress to moving off the wall.

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s

Note:  Add a pause at the top.

B1.  Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

Note:  If shoulders internally rotate, cradle dowel with thumbs facing up.

B2.  Banded Lat Pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

Note:  Keep thumbs facing up.

Coach’s notes:

Post loads for all sets of back squat and results for all gymnastics to comments.

WOD Leaderboard

Comments: 16

165/195/225/255/275/285/295×1
Did one at 295 and decided that I wasn’t getting two more so stopped there.
Thanks Josh!


165/185/195/215/225/235

Thanks Josh!!


Apparently I don’t read real good…did sets of 5 for 5 before Bob kindly pointed out it was only supposed to be 3 reps, then completed 2 sets at 3 reps.
Maxed at 165#, really worked on good form today.
Thanks for sharing Adam and good lifting today.
Thanks Coach Josh


85/95/100/105/110/115. Really great warmup Josh. Thanks.


85/95/105/110/115
First 5 sets were true to the 2 min rest. Talked to Brett & Josh and then did two more sets with unlimited rest:
120/125
I was happy with this today, the tempo was fun….well except for the 2 sec pause at the bottom 🤣
Fun class….thank you Josh!


135/185/225/255/275/295.
Awesome lifting 10am! Fun day. Thanks Josh.


Monday’s never see to be great, despite being recovered from the weekend, my nervous system is generally a little slow…….???????
225/255/275/295/315 X 1, just did one and called it good.
Good to see so many out for the lifting, thanks Josh.


Finished at 235.
After some great coaching by Josh I was finally able to get my form right and it yielded great control. Weight completely over my feet!
I think I can do another 15 to 20 lbs next time.
Note to self: begin at 215 next time.


Finished at 235.
After some great coaching by Josh I was finally able to get my form right and it yielded great control. Weight completely over my feet! Lots of power today.
I think I can do another 15 to 20 lbs now.
Note to self: begin at 215 next time.


115/145/145/175/175/175 Failed 3rd rep.

This went pretty well. Feel my form was good and I could have taken the weight higher. I think it went so well because my good math skills had me thinking I was lifting 135#.


115/135/155/175/195/205

Did an extra set because these were feeling so good. Crushed it! Really want to see what my one rep is now since before it was 225. Can’t be true now. Thank you kimmer for the encouragement! You killed it 6pm!!!


Pssssssst……hey Coach……it’s Tuesday……

90/100/105/110/120

I want to be as strong as Amy when I grow up.

Thanks Zakk. Liked the metronome warm up.

More strength days and a strength TT please!!!!


225/235/245/255/265
This put me right on a 90/90 ratio. 90% of 1rm (292.5) for 3 & 90% of that (263) for paused squats. Must have been lifting calf dominant though because the right side is particularly sore.

Great lifting tonight 6pm! Well done everyone!

Thanks Z!!


65/75/85/95/100/100

The metronome was a great idea to demo the tempo, Zac. Impressive to watch some heavy squatting at 6am!


135/155/185/205/215

Thanks Zac!


115


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