October 15, 2013
Thank you all for posting your results. Please do so again on Tuesday.
If you are interested in the Strong Man team, come to the meeting this Thursday at 6:30pm. If you know someone who is not a member that would be interested, please invite them.
1) Test Back Squat 1 RM
Set 1: 50% of potential 1RM
Set 2: 75%
Set 3: 85 – 90%
Set 4: 95 – 100%+
Set 5 (if needed): Test 1RM
Set 6 (if needed): Test 1RM
Post score to comments. Compare to 9/9
2) Max Strict Pull Ups without coming off bar.
Post weight to comments. Compare score to 9/10.
3) “Fran”
21 – 15 – 9
Thrusters (95/65 lb)
pull ups
Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run – 4 x 5 minutes on 2 minutes off
Tri – Bike – 4 x 2 miles with 2 minute rest
Back squat 200# 5# PR
4 Strict p/u w/ red & blue band
Fran 8:00 65#/ red & blue band
Squat – 320# (5# PR)
Pull-up – 11 (1 rep PR)
Fran – 4:39 (30 sec PR)
Back Squat – 330# (5# PR)
Pull Ups – 12 (1 PU PR)
Fran – 4:05 (0:36 PR)
back squat-245# (10#PR)
Pull ups- 15 (3 PU PR)
Fran-9:08 (75#)
Back squat- 115lbs (10# PR)
Pull ups- 0 (no bands)
Fran- 11:10 (bands, 55lbs)
Back squat- 365lbs
Pull ups- 20
Fran- 4:35
Back Squat 280 (15# pr from 9/9)
Pull ups 18 (15 on 9/10)
Fran 5:52 Rx
Back squat- 275
Pu- 15. 2 rep pr
Fran 5:32.
BS – 405
PU – 15
Fran 5:42
Back squat – 270 (275 on 9/10)
S Pull ups – 10 (7 on 9/9)
Fran – 11:51 rx (11:05 on 1/15)
Backsquat 245
Pull-ups 11
Fran 6:29 Rx (2:10 PR)
Back squat 220# (10# PR)
4 pu w/ 1 pink band (2 better than last time)
Back Squat PR 235#
Pull ups 8 (band)
Fran 7:55 65# ( band)
315# Backsquat PR
10 Strict pull up w/ blue&red band
Fran 7:15 w/ blue&red band
Back squat: 150 lb. (+25) PR
11 strict pull-ups with 1 green & 1 black band (+4) PR
Fran time: 8:17 45 lb. PR
Back squat: 355
Pull-ups: 9
Fran: 6:49
back squat : 215
pullups : 6
fran: 904 Rx
BS – 175# PR
PU – 2 w/ band
Fran – 10:44
215 back squat pr x 10lbs
11 pull ups
Fran 7:23 75#
Back squat 150# (25# PR)
10 strict pull-ups (with green band)
FRAN 8:33 (bands and 55#)
Back Squat: 165# (15# PR)
6 Strict (green bands)
Fran: 9:10 (55#/green bands)
Back squat 145# PR
PU 2 w/blue band (4wgreen on 9/9)
FRAN 8:34 (65# w/ blue band)
Last FRAN was 9:49 – 55# w green band
Back squat 155#
10 strict pull ups (green and blue)
Fran : 6:45 (65#, green and blue)
Back squat: 365# PR
Strict pull-ups: 11
Fran: 5:29 (blue band)
Fran- 6:34
Back squat 110lb (+5lb PR)
Fran 9:22 (55lb; 2 blue bands)
Back squat 145 # 🙁
Fran 10:24 55#/1red1blue band
Pu 5 green band
Back squat- 115lbs
Pull ups- 15 (2 green bands)
Fran- 7:17 (bands, 25lbs) 1st time
Fran 8:44 RX first time sub 10min.
*15 on Back Squat
195# back squat
7:32 Fran