14.08.04

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Mr. Todd Wellington. 

Another strong addition the men’s side of our program is Todd W. Todd has been putting in the hours learning and growing under the watchful eye of Coach Jeff McKinney. Coach McKinney has been waiting for the day when Todd was ready and able to step into the GGRX Program, and that day is here.

Todd joins us this month, hungry for the chance to further his training and see where he can go. Welcome Todd.

On another note, it has been 56 weeks since I began programming full-time for our athletes. We have learned a lot over the past year, and plan on making 2015 even more dynamic for all those involved. Today is Week 01: the start of a new year and new cycle. More info will be coming to you by e-mail detailing what each phase of the year will look like and why. For now, know that you will be getting skrawng over the next 12 weeks.

Show up ready or don’t show up at all.

Week 01: 14.08.04

A. Back Squat: 6×6 @ 70 of 90

Notes: For this 3-week cycle, you will use a “training max” instead of an “actual max”. In other words, if your actual 1-RM back squat is 300 lbs, you will use a training max of 90% — in this case 270 lbs. You will use this 90% training max for the entire 3-week cycle. This is not optional! So when you see 70% as the squat percentage for that day, you will be using 70% of 90% — in this case 190 lbs. 

B. 3 Rounds for Reps:

40 Seconds ME Seated Dual DB Strict Press – AHAP
20 Seconds Rest
40 Seconds ME Legless Rope Climb
20 Seconds Rest
40 Seconds ME Double Unders
20 Seconds Rest

C. 10 Minute Walk with a 30#/15# weight vest if you have one @ L1

 

 

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18 comments on “14.08.04
  1. brettbolus says:

    A) 245

    B) 30# ~ 8-10 reps
    Rope climbs – 3/2/2
    DUs- done. Sloppy

    C) 800m unweighted.
    Stretched out

  2. Thanks Coach.

    A: 275#

    B: 55# 12/10/8
    3/2/2 LL
    DU 30+ each round
    around 130 reps total

  3. mlubke says:

    A) 210
    B) 30# db. Didnt count reps just went for quality
    C) check

  4. Morgan says:

    a) 200
    b) 149 reps (30# db)
    c) 30# done

    5am is hoppin’ again! Welcome, Todd and welcome back, Bolus!

  5. Alyson says:

    A) 145
    B) ~140 (30# DBs)
    C) Done w/ 10# vest

  6. Feliz says:

    A) 105 then droped to 95, my form was not good at 105
    B) 20# – about 8 per round, 2 rope climbs & around 20 DU’s- legs smoked after squats
    C) done with 10# vest

  7. MarkB says:

    A) 210#
    B) LLRC: 2 / 1 / 3 (scaled last round w/ feet on box)
    DU: 30 / 45 / 40
    DB Press: 30#x14 / 35#x12 / 35#x12
    C) 800m w/ 30# vest

  8. Stacy says:

    A) Done at 135
    B) Done – didn’t count reps (scaled legless rope climbs)
    C) 800m w/ vest

  9. Russ Laing says:

    A) 210
    B) 45 then 35 on dumbbells, 2 rope climbs, 1.5 rope climbs, 1 rope climb, roughly 35 DU avg
    C) done with Lubke’s vest

  10. Chad Fisher says:

    A: 225#

    B: 50# 10/7/7
    3/3/2 LL
    DU – Didn’t count just went for the time period

    C 40#

  11. Nathan Baumeister says:

    A. 210

    B. 40# dbs, 10/10/10
    did L-strict pull-ups instead of rope climb (I need to go buy a rope…) 10/10/10
    Double unders – 10/54/45 (on the first set, I found out how much of an incline by driveway has)

    C. Done with body weight.

  12. Matt Counts says:

    A: 205
    B: 35# 10/10/11
    3/3/2
    Done
    C: Body Weight

  13. A) 185
    B)
    16/1/67
    12/1/66
    10/1/67

  14. Sarah says:

    All right, time to start posting again.
    A) 130
    B) 25# DB’s.
    C) Done with a 10#(?) vest

  15. Soy Leche says:

    A) 205
    B) No DBs so did barbell strict press w/ strict L sit MU BLAH on DU’s
    15/3/52
    11/5/23
    9/3/29

  16. Kelly C says:

    A. 110
    B. 20# DBs
    C. 800m with 10# child’s size vest.

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