13.09.09

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1) Coach Setzler is Headed to Russia with Team USA #motherrussia

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2) Ingrid Wins Back-to-Back Gladiator Games #wineverything

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3) Our First Saturday Training Group #games2014

Week 10 Training: 13.09.09

STRENGTH

A. Back Squat

5@60, 5@65, 5@70, 5@75

B. Front Squat

5@60, 5@65, 2×5@70

C. Bench Press (Wk 3)

3×8@74

CONDITIONING

7 min AMRAP:

-30 Double Unders
-15 KBS @ 32/24
-10 Shoulder to Overhead @ 145/105

*Rest 3 Minutes*

5 min AMRAP:

-30 Double Unders
-15 KBS @ 32/24
-10 Shoulder to Overhead @ 145/105

*Rest 2 Minutes*

3 min AMRAP:

-30 Double Unders
-15 KBS @ 32/24
-10 Shoulder to Overhead @ 145/105

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41 comments on “13.09.09
  1. Max says:

    Strength: done
    No conditioning ….. Work

  2. Jason says:

    A) Off 325
    B) Off 275
    C) 205
    Cond) 3 Rds / 2 Rds / 1 Rd + 30 DUs — Pretty happy about how KBS are coming along

  3. Jeff McElroy says:

    A) Squat – 195/210/230/245
    B) Front Squat – 185/195/195
    C) Bench – 205/205/205 – assisted on last 4 reps
    Conditioning
    Rnd 1 – 2 rnds + 8 double unders
    Rnd 2 – 1 rnd + 5 KB Swings
    Rnd 3 – 0 rnds + 2 Shoulder to OH
    need some work on OH and conditioning ….. capacity to struggle needs to increase

  4. vanlandingbad says:

    Squats – check
    Bench – 225
    Cond – 3 rds + 9 KB swings / 2 rds and change / 1 round and change

  5. Dwest says:

    Strength: done
    Bench:225
    Conditioning: 3 rds + 16 DU/ 2 Rds/ 1 rd + 3 DU

  6. Morgan says:

    A) Squat – 170/185/200/215
    B) Front Squat – 135/150/160
    C) Bench – 165
    Cond – 108 reps/103/70

  7. Reid says:

    Squats – done
    Bench – 250
    Cond – 3 rds + 7 KB swings / 2 rds and change / 1 round and change

  8. Jessica says:

    squats – sets of 10 at 105/75 for rehab
    Bench – 110
    Cond – 2 rnds +7 du / 1 rnd +30 du / 1 rnd +5 du

    Highlight today: NOTHING HURTS! awesome!!!

  9. Feliz says:

    A) goglet squats 16K with band 4X5 – trying to use my ass more and less hamstrings
    B) modified 1/4 top sqat @ 195
    C) 85
    Cond: did it with 20 K & 85
    2rds + 18 DU
    1 rd with 6 KB swings
    6 S2OH

  10. A) 245 / 265 / 285 / 305
    B) 195 / 205 / 225
    C) 3rds + 16 DUs / 2rds / 1rd

  11. Jenn Scholl says:

    A) done
    B) done
    C) done @95
    D) 2 + 5 kbs/ 1+15 kbs/ 1+ 10 du. Wow this one kicked my ass.

  12. Brett Bolus says:

    A) Squat- 225/245/265/285
    B) Front Squat- 205/215/225/225
    C) Bench- 175/185/185
    Conditioning:
    2rds+30Du/1rd+43reps/1rd

  13. MarkB says:

    A) 190/205/220/235
    B) 135/145/160
    C) 180
    Cond) 110 reps / 91 reps / 51 reps

  14. Jeremy says:

    A and B) Done
    C) 215 for all reps, needed a spot on last rep.
    Cond) 2 rounds + 45 reps/ 1 round + 46 reps/ 1 round + 3 reps
    One of the best workouts yet! Loved it.

  15. mlubke says:

    A) off 315
    B) off 250
    C) 155
    D) 2+1kbs, 1+9kbs, 1+1kbs

  16. JoJo Macias says:

    A)done
    B) done
    C)185/185/205
    D) 3 +10 DU / 2 + PP / 2 + 13 DU
    The shoulder to overhead felt heaver but was focusing on lock out. Same with the bell. Working on full rom

  17. Dru Sellers says:

    A) Done
    B) Done
    C) Done
    D) 2 + 35 reps / 1 + 45 reps / 51 reps

    Man, grip was shot today. The KB swings SUCKED – but the Sh2Oh felt great – other than my inability to grip the bar. 😉

  18. Harris says:

    Did Outlaws snatch work @175
    Still on Rudy’s hatch
    Bench: 225
    1) 3rnds + 10 du, 1rnd + 15 kb swings, 1rnd + 10 du

  19. A) Done
    B) Done
    C) 205/225/225
    D) 3 rounds + sum DU/2 rounds + sum DU/ 5 SH2OH

  20. Kyle Miller says:

    A) 240/260/280/300
    B) 200/220/240
    C) 225, missed 3 reps on 3rd set
    D) 2 rounds/ 1 round+13 DU/ 1 round. Need to get double under on point

  21. Chels says:

    A. 145/155/165/180
    B. 120/130/140
    C. 110
    D. 3+2 kbs/ 2+30 DUs/ 1+6 kbs

  22. A. Done
    B. Done
    C. 250 then 255
    D. 3rds + 7 PushJerks/ 2rds + 30 DUs/ 1rd + 13 swings
    Mayernik – way to get that last swing mofo. #podium

  23. Taylor Deering says:

    A) check
    B) check
    C) check

    Conditioning:
    Round 1: 3+ 7 kbs
    Round 2: 2+ 27 DU
    Round 3: 1+ 8 kbs

    I really like this today/ grip was shot but hey, nothing new.

  24. Leyva says:

    A) Done
    B) Done
    C) Done @175
    D) 2/1/.75

  25. carey says:

    A. Squats – FUN
    B.Front Squats – FUNNER
    C. Bench – love bench
    D. Most Fun –
    1. 3 + 49
    2. 2 + 45
    3. 1 + 45

    1.

  26. nathan feger says:

    A) Off 355 (new pr)
    B) Off 275
    C) @185
    2 + 2 push press
    2 + 5 swings
    1 round (push press form devolved into push jerks, definitely glad there were no judges)
    also, note so self bring clothes to gym or else you have to say “wardrobe malfunction” too many times at work.

  27. Kelli says:

    A. 100/105/115/120
    B. 85/90/95
    C. 70
    Conditioning – 20kg/85#
    2rd+30reps
    1rd+53reps
    1 *with a piece of my chin*

  28. teoledesma says:

    A) complet
    B)complete
    C) 3+50
    2
    1+30

  29. JeffT says:

    A) 190/205/220/235
    B) 135/145/160
    C) 165
    Cond) 1+51 / 1+35 / 50reps

  30. Brandon mayernik says:

    A. 245/265/285/305 front 190/210/225
    B. 215/215/205
    C. 4rds+17du/ 2rds+8kb/ 1rd+1kb

  31. david riley says:

    A) % off 350
    B) 275
    C) 195
    D) 3rds + 1KB swing, 1+8pp, 1+10 swings

  32. Lizi says:

    Worked with Carey..
    A- fun
    B- still fun
    C- she had more fun
    D- had so muh fun I almost passed out… 3+14 Kbs/2+13 DU/1+ 24 DU

  33. Judy McElroy says:

    A. Back Squat – 5@210, 5@225, 5@240, 5@260
    B. Front Squat – 5@165, 5@185, 2×5@205
    C. Bench Press – 2×8@185, 8@190
    Cond:
    7 Min AMRAP – 3 Rounds + 45
    5 Min AMRAP – 2 Rounds + 45
    3 Min AMRAP – 1 Round + 46

  34. Ali Adams says:

    A. 120, 130, 140, 150
    B. 100, 110, 120, 120
    C. 95
    D.
    2+45 -bar issues
    2
    1+30

  35. Aki says:

    A. 120, 130, 140, 150
    B. 100, 110, 120, 120
    C. 95
    D.
    3+30
    2+45
    1

  36. Summer Byers says:

    A. 120, 130, 140, 150
    B. 100, 110, 120, 120
    C. 95/85
    D. Check

  37. jillb says:

    A.88-95-100-105
    B.80-85-90-90
    C.85
    D.44#kb 75#sto
    1+49
    1+11
    50

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