CFWUx2 10 10 5 3 3
100kg 105 110 110kg

5x5s 85. 90. 90. 90. 90
Prev. 5x3s 85. 95. 105. 105. 105
Had a back problem recently so didn't want to push too hard.
SLIPS 20m EMOM S-40secs, L-20s, I-30s, P-30, S-40s.

225, 275, 295, 300, 300
Right hip was hurting a little. 

275
295
315
335
355(missed)

205,215,220,225(F),225(F)

275-285-295-305-315 high bar/street shoes/belt. the last rep almost came to a stop on the way up before I finished. 
4 rounds of Juan’s slips circuit with freestanding handstands and :20 plank each round. Then stretching/handstand work. 

245
255
260
260
265

305-315-325-335-345

265-280-295-315-330

D
85-95-115-125-130

M/34/5'10"/190

315-335-345-355-365

195-205-205-205-205

S 1:00 of each position  (mostly held the whole 4:00), L: held 0:15 on, 0:10 off knee raises from rings, I: on and off... prob didn’t hold for longer than 15 seconds at a time, P: only took one break... alternated arms and from elbows vs hands throughout, S: banded hamstring stretch.

Front Squat 185-185-185-185-185

240-260-275-295-305(PR)

5'8" / 169 lb / 21 / M

315 - 335 - 355 - 365 - 385 - 405

405 wasn't super deep, but a new PR anyway!

3-185
3-195
2-205
1-215
2-215#
Trying to work on depth.

355-375-405-435-455 fail

M/25/5'9"/195

1@ 130 lb., 135, 145, 155, 165.

225, 245, 255, 275, 295 Rx 

43/6’2/258

Warm up 

13x 40 yard sprint and jog back @ 90-95%
Total time 9:51

WOD

1st - 315 lbs
2nd - 355 lbs
3rd - 375 lbs
4th - 405 lbs

205/215/225/230/235/225/205
LIP done
Scales and stretch tbd

How detrimental is to have a strength session prior to a metcon or at the end?  It's there any data comparing mixed days vs having metcons separated from strength?

210lbs

My strength was not there today, but I had plenty of endurance...

225-275-295-295-275 then did 225x6-225x6-225x6
50 wall ball shots @ 20lbs
225x6-225x6-225x6
50 wall ball shots @ 20lbs
And to finish 135x20

335-345-355-365 
love squat !

185-205-215-225-240

Back squat
1. 90 lb 
1. 95 lb
1. 100 lb 
1. 105 lb 
1. 110 lb

225
245
265
275
295

30/m/5ft3/200 lbs [ :( ]

3 x 225
245/275/295/315
4 x 225
Light work, good SLIPS session afterwards

No squat rack scaled: 5@83lbs 3@103lbs 2@123lbs 2@123lbs 2@123lbs 

M/52/172
176, 198, 220, 232, 220

225,225,225,225,225. Front squat

Today is a great day to attempt a new personal best on the back squat or to just get some volume under heavy loads. I will use results from recent back squat heavy day from 190821 to help guide loading for today. A good starting point could be to have the first set start at approximately 85% of a previous 1-rep max. This means that I will need to ensure adequate build-up time, prior to attempting any actually work sets. I will have athletes build-up for at least the first 3 sets. If a max is achieved prior to the final set, I will have athletes reduce loads by 10-15% for the remaining sets.
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 do sets of 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.

145-155-165-170. New training max at 170. 

Still haven't come close to my old 1RM of 195, but at least now I believe that it's possible. Eventually I'll crack 2 bills :)

M/43
FS 5/3/1 (from floor) 195,225,245(3)
DL 5/3/1 235-265-300(8)
3xme strict hspu (1 min rest) 8-5-4
2xme hs hold (1 min rest) 1 min;45 secs
scales+l sit on rings (3x20 secs)

Read back from part 1. Good physiology review. Enjoyed the history involved in the evolution of the dietary guidelines. 

225-275-295(f)-285(f)-255

185/200/210/230/235 PR!

1x231Ibs
1x243Ibs
1x248Ibs
1x254Ibs
1x265Ibs

165x3, 
175x1, 
180x1, 
190 bailed and back to 180x1
185x1
155x3

Still addicted to LSD- 😉60 min aerobic on bike trainer. ❤ rate about 135bpm

225
315
345
375
405 fail

Back Box squats 
5@135/155-  3@175/185-  2@195/205
(Barefoot)

SLIPS- ( L- sits & freestanding handstand practice before, scales & planks between sets, stretching after)

No Rack! No Bumpers! & No Lifters! 
95-105-115-125-135#s My BW is 130! Really happy with how I got 135 cleaned and up/over my head & onto my back in control. I think I should test out my 1RM C&J again. 😂 Also, I can’t wait to test my 1RM with a rack again. 

" it is impossible to have low levels of short-duration power and higher levels of longer-duration power."

Some have misunderstood this line. I can understand why it might be initially confusing. Clearly some athletes have impressive long-duration performance while exhibiting little to no strength and power in other domains. Marathon specialists who do not lift weights come to mind. This is one reason that exclusively specializing in endurance exercise is not a good way to develop overall fitness.

If you think about a specific domain though, the point might make more sense. You can't run a 4:00 mile unless your 100m is much faster than 0:15 (the same pace as a 4:00 mile). You can't perform a 2:20 Fran unless a 95-lb. thruster is very light for you, i.e. your 1RM is significantly higher. Indeed, it is my observation that while endurance specialists often have little speed, power or strength outside of their domains, they often have relatively good short duration capability at their chosen sport. Athletes who can run 52 consecutive 2:20 half miles can perform quite well in the 200, 400 or 800. Not world class, but very well compared to anyone but an elite specialist in those events. Similarly you aren't going to row a 16:45 5k unless your 500 and 1000m times are very good as well.

245-265-275-285-295

Is there Scaling options for Scales?!?! 😂
Anyone else find them the most difficult thing in SLIPS?

125-lb back squats on EMOM ladder:

min 1 = 1 squat
min 2 = 2 squats
---
min 12 = 12 squats
min 13 = 4 squats
82 total squats

Bars always from the ground; so add 13 power cleans.

Did last week's deadlift/HSPU workout.  Results there.

Interesting that the article says this about 'Heavy Days':  "...most often in the range of 1 to 5 repetitions, where the total volume of working repetitions is approximately 7 to 25. Repetitions significantly outside this range do not produce the desired response. If there are too few repetitions (e.g., 1 repetition at a near-maximum load), the athlete does not produce enough stress on the taxed muscles to drive a new adaptation."   -- yet the programming is 5 singles today which doesn't seem to meet the requirements for adaption (7-15 reps). 

225-260-295-325-330

Ran 1 mile Warmup 
5x5 @135#

I have no idea what SLIPS are.  Does any one have a definitive explanation/link as they are varied on youtube...thanks in advance.

195
205
215
230
205
m/49/175
compare to was
195/205/215/220/220

225-235-245-255-265

Can someone help me understand what i’m meant to do with practice SLIPS? What are SLIPS?

How can I find the old workouts- I cannot find them with the search....
Thank you very much!

How can I find the old workouts- I cannot find them with the search....
Thank you very much!

Heavy days have so much benefit, yet the unitiated always wrinkle their nose and ask if that's the entire workout. It's as if the absence of a metcon or monostructual movement negates the day as a GPP training day. I'm not strong and I can't wow anyone with my lifting feats, but I love heavy days because I know that I'm buidling strength and power.

Warm-up for 190906:
GENERAL WARM-UP

3 round of:

10 elbow-to-instep
10 glute bridges
10 counter-balance squats with 15-10 lb plate
10 good mornings with plate

SPECIFIC WARM-UP
10 squat therapy squats (3-seconds down and up)
Perform the following sequence with an empty barbell:
10 good mornings
10 Kang squats
5 tempo back squats (3-seconds down, 1-second up)
5 back squats

Build up
Every 90 seconds for 5 sets:
Set 1 - 3 reps at 60%
Set 2 - 3 reps at 65%
Set 3 - 2 reps at 70%
Set 4 - 2 reps at 75%
Set 5 - 1 rep at just below 80%
> The first set should be approximately 80% of 1 rep. max.

Champions Club Scaling Notes

RANT: 
One of the most difficult things that comes up for us coaching squats on max effort days is the squat rack thing. With deadlifts, cleans, and snatches, the only thing you have to consider when pairing people up is how much weight they’ll lift. For squats it’s weight and height. I really don’t have a good solution for this. Tall people might have to squat down a bit lower than usual to get the bar out, and that’s okay. They’ll live. The one things that might free up a rack or two is to have really light weight people not use a rack at all. No reason someone using 35, 65, or 85 lbs. can’t just do a little clean and press to get the bar onto their back. This is also why I like the time cap for the stations instead of set numbers; the light weight people will get more out of it by going slow and doing a ton of reps.


Check last one for scaling

Globo scale: if you have access to a barbell and rack/rig, this one is as Rxed. 
Remember to use a spotter, spotter arms/pins, or bumper plates (for dumping) for safety reasons.   

For those of you in a hotel gym or gym without a barbell, you have a few options.  1. Smith machine squats (not optimal but allows for heavy loads).  2. A weighted dumbbells single leg movement (pistol squat, box/bench step up, Bulgarian split squat, or lunge), work to a heavy set of 3-5 on each leg.  3. Work on pistols or progressions today.

INTENDED STIMULUS


Oh yeah! This is the best way to finish the week. Heavy squat day! Let's go for a max rep today. Shoot to peak on the fourth set and leave the fifth one to the gods. Today you will have time to warm up that movement really well. Treat each repetition as if it were your max. Don't wait for the bar to be heavy to act like it is. Respect all the weights and use your sets to dial in your movement. You want to arrive at those five singles ready, excited, and confident. From then just squat with fire and love. Trust your body: it will know what to do. Remind yourself of one thing: you want the heaviest squat you have today with awesome mechanics. If that is a PR, so be it, if not it does not matter. The purpose is not to best yourself, it's to lift the heaviest you can today. If you have time before your training google: "Pillars of Squat Technique" from the guys at Juggernaut, it is worth your time. 
.
SLIPS - COMPLEX II


With the right leg in the air, and never touching the ground perform:
10 seconds L-Sit/Tuck Hold on Dumbbells
15 seconds Front Scale
15 seconds Back Scale
20 seconds Handstand Hold
30 seconds Plank
Repeat on the left leg




OPTION 1 
For athletes with good movement patterns but not familiar with going super heavy.


Back squat 5-5-5-5-5 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
A. 1/2 Tabata of air squats to a target (record yourself/your athlete)


B. 4 supersets alternating legs
30 Spiderman Lunge Hold
30 Samson Stretch Hold
rest 1:00 between supersets


C. 5 supersets 
3 bottom-to-bottom squats 
3 super-slow squats
rest 1:00 between supersets


D. 1/2 Tabata of air squats to a target  (record yourself/your athlete, compare with A)