(all were pretty tough, but try going up a little on 1's)
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Kury Akin
November 20th, 2019 at 2:27 pm
Commented on: 190826
65. 70
75. 77.5. 80kg
Felt a twinge in back so skipped 1's
Did SLIPS during warm up and between sets
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Clint Michael
September 26th, 2019 at 11:33 am
Commented on: 190826
135
145
165
175
185
195
205
215
225
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Jeff Chalfant
September 17th, 2019 at 1:50 am
Commented on: 190826
185-185-205-205-205-225-225-225-225
Then 4x :20 each front and back scale. 1 each direction L sit pirouette. (Hard!) handstand practice for remainder of 20m.
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Jeff Chalfant
September 17th, 2019 at 2:24 am
Ass to grass. This was hard. Got dizzy a lot. Back and hams sore from filthy fifty. Ramped up with 10x75,7x115,5x155 and followed Bryan’s warmup. 1 rm is 265.
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John Campion
September 16th, 2019 at 9:01 am
Commented on: 190826
225-225
225-230-230
230-235-235-235
Go lighter next time for better form
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Cy Azizi
September 13th, 2019 at 6:05 pm
Commented on: 190826
125,135,145,155,165,175,185,195,205
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Chase Hiland
September 10th, 2019 at 9:13 pm
Commented on: 190826
M/34/5'10"/190
(5) 185-195; (3) 205-215-225; (1) 235-245-255-265
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Jeffrey Howard
September 9th, 2019 at 9:15 pm
Commented on: 190826
165-185-205-225-215-215-215-215-215
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Hank McKibban
September 6th, 2019 at 6:06 am
Commented on: 190826
155-175-185-195-205-215-225(f)-205-215
✅
170919: 185-190-195-200-205(2)-210x3-215(f)-205
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Nate Gordon
September 5th, 2019 at 8:45 pm
Commented on: 190826
185-225-235-245-250-260-270-280f-275f
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Jim Rix
September 5th, 2019 at 2:15 pm
Commented on: 190826
5s: 155-165-170#
3s: 175-180-180(2)-165
Need to re-work front squats...back felt weak today.
Minimal scales practice.
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Morgan Greene
September 2nd, 2019 at 9:48 pm
Commented on: 190826
185-205-225-245-255-265-270-275-280-285
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Shane Azizi
August 31st, 2019 at 1:19 am
Commented on: 190826
115, 135, 155, 165, 185, 205, 225, 245, 255 Rx
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Adam King
August 29th, 2019 at 5:06 pm
Commented on: 190826
Completed 2019-08-29
95-125-145-165-175-185-195-195
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R Albers
August 28th, 2019 at 1:37 pm
Commented on: 190826
Fnt sqt
5- 65, 75
3- 90,105, 115
1- 125, 135, 145, 150
Inc bench
5- 95, 105
3- 115, 125, 130
1- 135, 140, 150
Strict weighted chinups
5- bw, 10
3-15, 17.5, 20
1- 25, 30, 35, 40(f)
Rest tomorrow👍
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Albert Kombe
August 28th, 2019 at 1:31 am
Commented on: 190826
5reps @ 135-155lbs
3reps @ 185-205-215
1rep @ 225-235-245-255-265-275lbs(PR)
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Matthew Tuzel
August 28th, 2019 at 12:28 am
Commented on: 190826
155-165-175-185-195-205-215-225-230(f)
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Marlies Severyn
August 27th, 2019 at 9:34 pm
Commented on: 190826
5 reps at 95 lbs, 105lbs. 3 reps at 115, 120, 125. 4 singles at 135, 145, 155, 160 (f).
Scales & Planks between sets, all others afterwards
I am happy I was able to get to 155# (a new 5# PR), but more excited to see my improvement from the compare to date where my PR was 100#! Front squats are still tough though due to my forward lean, but I’ve been doing all my squats barefoot which seems to help me some.
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Josh Kennedy
August 26th, 2019 at 6:36 pm
Commented on: 190826
29/6’1/314
Front Squats:
5 x 135
5 x 155
3 x 185
3 x 195
3 x 205
1 x 215
1 x 225
1 x 235
1 x 245
- First 8 sets (warm ups included) practiced scale holds between each set.
- Second 8 sets practiced Tuck Holds on Dip Bars between each set.
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Vincent Dahlqvist
August 26th, 2019 at 6:29 pm
Commented on: 190826
5x110
5x132
3x154
3x176
3x176
1x187
1x198
1x209
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Chris St. Amand
August 26th, 2019 at 6:25 pm
Commented on: 190826
135/155/175/185/190/195/200/205/215
Did 50 KB swings in between sets for the first six sets.
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Chris St. Amand
August 26th, 2019 at 6:25 pm
Commented on: 190826
135/155/175/185/190/195/200/205/215
Did 50 KB swings in between sets for the first six sets.
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Matthew Letarte
August 26th, 2019 at 6:05 pm
Commented on: 190826
5 x 115/135
3 x 155/185/205
1 x 225/245/225/235
Hit 245, but it was ugly, redid 225 and a clean 235 to finish
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Nathan Michael King
August 26th, 2019 at 5:29 pm
Commented on: 190826
185/205/225/235/245/255/265/275/280/285
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John Rossetti
August 26th, 2019 at 3:50 pm
Commented on: 190826
54 YOM 5’6” 217.5
Front Squats
5X95
5X115
3X135
3X155
3X165
1X175
1X185
1X195
1X205
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Jeff Strain
August 26th, 2019 at 3:15 pm
Commented on: 190826
155-175-185-205-215-225-235-245-245
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Russell Albrycht
August 26th, 2019 at 3:09 pm
Commented on: 190826
95/115
135/135/145
165/165/175180f
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Brendan Mullan
August 26th, 2019 at 2:33 pm
Commented on: 190826
Front squats
5s: 20, 30kg
3s: 40, 50, 60kg
1s: 70, 80, 90, 100kg...PR 😁👌
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Timothy Sprague
August 26th, 2019 at 1:50 pm
Commented on: 190826
95-105-115-125-135-145-155-175
#backinthehabit
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Judy Bauman
August 26th, 2019 at 1:33 pm
Commented on: 190826
What are SLIPS?
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Timothy Sprague
August 26th, 2019 at 1:52 pm
Scales, L-Sits, Inversion(I think? Like Handstands) Planks, and... the S I forgot.
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Eric O'Connor
August 26th, 2019 at 1:08 pm
Commented on: 190826
Today is a great day get in some practice with this movement as well as getting some volume under heavy loads. I will be mindful of the impact on the body from the Filthy 50 yesterday and have athletes use sub-maximal loads if needed. If you know a 1 rep max, a good starting point could be to have the first set of 5 start at ~75-80% of a previous 1-rep max. If you do not know a 1 rep-max, a general rule, I will use, is to build to a weight that allows for only a few reps to be left in the tank on the first set. I will also attempt to have my athletes build-up in load over the course of each set.
The front squat can be very challenging, for many, due to the rack position and bar placement on the body. This movement is a different beast than the back squat that we performed last week. Do NOT change this movement to another squatting variation (example: back squat), if at all possible, as the athlete’s difficulty of performing this movement exactly describes their need to do it…..in most cases. If needed, I can use lifting straps to assist with creating the rack position, do the classic cross-arm front squat variation, or utilize dumbbells….but these modifications should only happen in rare instances only.
I will not alter the rep scheme for most of my athletes. However, some of my newer athletes might not be skilled or strong enough to fully benefit from heavy singles. For these athletes, I may have them stay away from the heavy singles and keep all sets at 3 to 5 reps at sub-maximal loads. This can potentially be more beneficial and allow for more practice time with the movements.
During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics or start to shorten range of motion.
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Andrew Moultrie
August 26th, 2019 at 11:14 am
Commented on: 190826
5s: 135, 145
3s: 155, 165, 165
1s: 170, 175, 175, 175
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Viktor Wachtler
August 26th, 2019 at 11:09 am
Commented on: 190826
5-60, 65kg
3-70,75,80kg
1-85,90f,80,80kg
I did bench press after that 3-3-3 60-70-80kg
Then I did 5x10 back squats&bench presses in superset for time at 60 and 40kg. 7:38.
11 minutes scales, L-sits, headstand and handstand holds against wall, plank on toes and directly over shoulders with tight hollow.
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Sebastien Fitzpatrick
August 26th, 2019 at 10:09 am
Commented on: 190826
205 - 225lbs
245 - 255 - 265(F)lbs
225 - 245 - 265 - 275 - 275lbs
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Matteo Sollecito Mascetti
August 26th, 2019 at 7:25 am
Commented on: 190826
Hello guys, I want to ask for your opinion.
I train BJJ 3x times a week, and looking for a gym programming to supplement my training.
Do you guys think following this would help?
Thanks in advance
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Viktor Wachtler
August 26th, 2019 at 11:14 am
Hi Matteo,
If you are confident in the movements and excercises presented here, and have no specific goals, than the site programming can help you building muscular endurance and power.
If you train for competition you should consider specific training with periodization and a trainer.
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David Smith
August 26th, 2019 at 5:12 am
Commented on: 190826
Lol. I did front squats last Monday instead of back squats. Looks like I’ll switch it back up. Or maybe overhead..
Kettlebell ankle mobility stretch, 1 min. per side
SPECIFIC WARM-UP
Front squat
All drills are performed with an empty barbell:
10/10 Elbow rotations
5 Frankenstein squats
5 hook-grip front squats
5 tempo 1 & 1/4 front squats
> Pause for 2-sec at bottom of squat and at just above parallel before squatting to the bottom again
Build up
Every 90 seconds for 3 sets
Set 1: 10 front squats at a light load
Set 2: 7 reps at a moderate load
Set 3: 5 reps at a moderate to heavy load
> The first set of 5 should be approximately 70-75% of 1 rep. max.
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Steven Thunander
August 26th, 2019 at 12:17 am
Commented on: 190826
Globo Scale-if you are at a standard commercial gym, your garage, or Globo you should be able to do this as rxed. Have spotters, spotting arms, or bumpers and a place to bail if going for a max. This is best done with bumpers and a place to bail, however.
If without a barbell today use the heaviest dumbbells available (or able to clean from the ground) and do 6 AMRAP sets of front squats with the heaviest dumbbells possible, rest as needed between sets. Unlike back squats, we want to load the quadriceps more here, thus the db front squat sets.
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Chris Sinagoga
August 26th, 2019 at 12:11 am
Commented on: 190826
Champions Club Scaling Notes
RANT:
Rack position is one of the most difficult positions for athletes to get into, and it’s a shape thatwe definitely don’t mobilize as much as we should. This is where it’s important to remember that a squat is a squat is a squat is a squat. Back squats are fine here. Overhead squats are fine here. Kettlebell squats are fine here. Then do some mobility drills on the side for that front rack position. If you do have the mobility for this, please do not let the knees come forward first — or at all really. This puts more of a demand on the midline and keeps the hips doing the work, not the knees. Check back a few days on the max effort back squat day for how the SLIPS can relate to squatting. Also… day after Filthy Fifty might not be a bad day to ease up a bit.
I SHOULD TRY THIS RX’D IF: I’m ready to go for a pr
GROUP VERSION: time cap at :30-1:00 per set. Heavy weight people will do few reps and light weight people will do lots.
I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: group version — leaning towards the lighter weight and more reps
INJURY VERSION:
Upper-body injury — run 100 meters, 20 one-arm dumbbell front squats, rest 3 minutes. Repeat till you can’t
Middle-body injury — same as upper body, maybe lose the dumbbell and bike instead of run
Lower-body injury — 5 knees to elbows (strict), 5 push-ups (slow), :15 scale hold. X20 minutes for quality
WARMUP:
Push-up (hands backwards) — rack position prep
Jump rope — always
Knees to elbows (strict) — squatting without weight on the feet
Squat — obviously
Rope climb — just because
GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3
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Juan Acevedo
August 26th, 2019 at 12:05 am
Commented on: 190826
INTENDED STIMULUS
Hell yeah! After that sweat fest from yesterday, it is going to feel so good to squat heavy today. This is a great change of pace, and a good way to start the week. First check your notes and our post from 190821. If you did not do that workout, follow our guidelines from that day. Otherwise let's change it up a little bit. If you went for volume that day, let's go for maximal load today, and vice-versa. In either case let mechanics dictate load. In a back squat you can get away with a lot more slack than in a front squat. The change of position challenges shoulder, hip, and ankle mobility to a much higher degree. That means that your warm up sets and your mobility routine before starting today are really important. Put your nerd glasses on and find a couple of mobilizations online, mWOD is a great resource. Squat University has also some good ideas. For athletes struggling with form remember this: loading a movement challenges and reinforces whatever motor pattern you are capable of, so loading crummy mechanics will challenge and reinforce them. If you need to develop your technique, that should be your focus today. The options below might help you!
SLIPS
Before we come back to percentages let's do a little bit of a dynamic SLIPS.
Cycle through these drills. Do 3-5 transitions on each station.
Transitions from front scale to back scale on each leg: the idea is to keep your balance during the transition, just one foot on the ground. Hold each scale for 3 seconds on each transition.
L-Sit to tuck on rings: transition from a tuck hold to an L-sit, and back. Hold both positions for 3 seconds. If not proficient with the L-sit yet, transition from a support hold to a tuck hold and back.
Inversion: transition from a handstand to a tuck headstand. If not proficient with the handstand yet, transition from a full headstand to a tuck headstand and back. Hold each position for 3 seconds. If not proficient with the headstand tuck hold (tripod position), practice that today.
Planks: guess what? Push-ups are dynamic planks. Today transition from a gymnastics plank position to the bottom of a push up hold, and back. Hold each position for 3 seconds. Do this on a rack if needed.
Stretching: Google: thebarbellphysio overhead mobility. Choose one stretch. Work on it for 2:00.
OPTION 1
For athletes with good movement patterns but not familiar with going super heavy.
Front squat 5-5-5-5-5-3-3-3 reps
Keep adding weight while your movement is solid. If at any point you feel a big deviation in mechanics, end your set, deload and move on the next one.
.
OPTION 2
For athletes learning how to squat
5 sets
EMOM for 4 minutes
Minute 1: 2 10-second Pause Plate Squats (hold the bottom of the squat with arms fully extended)
Minute 2: 12 Elbow rotations (hold the bar in back rack position, and rotate elbows up to front rack position)
Minute 3: 8 Goblet Squats with slow descent and explosive ascent.
Minute 4: 20 seconds Samson Stretch per side.
Rest 2:00 between rounds
then
In 5-7 minutes pratice front squats with the barbell.
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Claudio Delgado-Valcarcel
August 26th, 2019 at 12:01 am
Commented on: 190826
finally a hi volume break... time to take a breather.
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