Bending Ears

Monday Aug 13 2018


     Starting today we will be taking a little different approach to our training. First we will be following LSU-Shreveport Lifting Program for the time being. CFGB’s Weightlifting Club, Green Bay Barbell, is very young and I feel the need to concentrate on coaching, while letting the great minds of Weightlifting mentor myself and the rest of the coaches here, which will help us to build our own abilities to program down the road. 
     Next up, we’ll be programming part of the Weightlifting programming into CFGB’s daily workout at least 3 days a week and when the situation calls classes will be using the Weightlifting area and equipment. This will provide everyone the understanding of what a kilo is and how fun it is to lift pretty plates on Jerk Blocks :)
     Finally, if you are a Weightlifter only, by all means, carry on as you were. I’ve learned that trying to force things on athletes gets you nothing but hard feelings and no one has time for that! Athlough, I do believe doing a little bit of everything, meaning things you love, things you aren’t good at and things you are scared of, is of great benefit to every athlete. Become good at everything and everything will become better. That’s a fact, I read it in a book :) 
So as I said, if you just want to weightlift, do it, but you’re always welcome to jump in to a WOD. 
     We will be having a “rest day” every 3 days. This could mean a Hero workout, classic CF WOD or Mobility WOD. All extra credit will be from days past or the current Weightlifting Program, which will have 6 days of material. 
I honestly think that if you pick 2-3 things extra per day you will thrive over this next year. Do the thing you actually want to do and the 2 parts that you do not want to do at all. I’m sure there are many of you that will be attempting to do it all too, but either way everyone should to their best ability not train over 3 days in a row if you’re doing a lot of pieces, and make use of rest days. . 
Let’s have some fun these last couple months of the big garage doors being open and get ready for those Granite Games. 
Happy Monday. 

**Todd from Aurora BayCare will be in tonight from 4:30pm-6:30pm for all your boo boos.**
     
1.) 10 Push Press every 2 minutes for 3 rounds working to a 10RM 
Rest 2 minutes 
Then every 3 minutes for 2 rounds Max Effort Push Press @ 95 & 90% of previously set 10RM
*2.-4.) Complete same structure with Back Squat, Bench Press & Strict Press
Note: We will be completing the Push Press in class to demonstrate exactly how this goes. For the additional movements feel free to modify time domain a little bit but stay within 4 minute rest periods. 
1.) Bending Ears
20 minute AMRAP
25 Air Squats
20 Hand Release Push-ups 
15 Abmat Sit-ups 
10 Handstand Push-ups 
5 Burpee Pull-ups 
*2.) 5 Rounds 
With 50/35lb Dumbbell
5 DB High Pull
3 DB Snatch (Full)
1 Legless Rope Climb
Note: Elbows must be above shoulder for a HP rep. If you fail a Legless climb switch to legs for the remainder. 
*3.) 25 Deadlift @ approx 60%
Note: Complete all reps in as few sets as possible. 
*4.) Max Effort Handstand Walk in 7 minutes, 10’ increments 
*5.) 5 rounds
10 Knees to Chest (strict and slow)
10 Hollow Rock
10 4-count Flutter Kicks 

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10@105. 11@100. 11@95
4+ 12 push ups
30 sec handstand hold. Pp 10 rep max at 75 then 65-8 55-16, deadlift done at 145#, extra credit number 5 done
5 + 8 pushups
150lb push press
3 + 15 SU, 175# 10RM
Scaled with HS Holds after Rd1 and ring rows for PUs. 165#x10, 155#x9 for percentages
3 + 19 push ups. Didn’t scale my HSPU at all. Probably should have 💁🏼‍♂️
215# 10RM
4 + 2 sit-ups
10RM PP 145# | Way too light
10 PP @ 125#. 4 rds + 20 air squats
2 rds HSPU then holds. Skipped 1 rd of hand releases per shoulder.
6 + 20 air squats
90# PP; Annie w/ a 400 in between sets; ex. credit #5; 25 UB DL @ 145#; 5-5-5-5-5 BS 60-80%; See you all in December!!
105# x10 RM, 100# x 13, 95# x 12
5 + 3 burpee pull ups subsided hs pu's for 30 second holds/ pp 115 for 20 .. BIKED
5+20push ups; 10@165; 8@155; 15@155
25DL @275-broke @23(lost grip) 5rds 10K2C 10hollows 10flutters 5 Rds 5high pull 50#DB 3snatch 1 legless rope climb
5 rounds + 25 squats and 20 push-ups
Subbed HSPU for 30 second hold 145# 10RM 135# for 12 each round
4+17 push ups
1 abmat strict HSPU. PP 75#. Max effort 65# for 20 reps for 2 rounds (unhappy elbow)
10RM PP @ 85#. 12 reps @ 80#, 13 reps @ 77#
4 + 15 sit ups. Started failing HSPUs pretty early on so subbed GHDs
4 + 10 pu's w/2 ab mats for hspu's.
9 RM @145# / 9 reps @135# & 11 reps @ 130#. EC #2
3 plus all sit ups
135 x 10 125 x 8, 120 x 8
3 exactly, scaled HSPU and pull up, 85 ish PP
105lb x7, 100lb x10, 95lb x10, 90lb x10. Max effort 95lb x9 and 90lb x9
4 rounds + 4 squats. Jumping pullups abd hspu from box
2 pu's short of 3rds....1 abmat
145/155/175. 165/10 and 155/10
5+4 Sit Ups
195lb 10 Rep max, 12 @ 185, 15 @ 175
5 + some squats with a screaming child at the end
135# 10 rep max, 8 @ 130, 10 @ 120
10RM = 80#, 14 @ 75#, 12 @ 70#
3 + 4 db sn — as, pu, kb swing 40#, db sn 35#, bpu
4 + 22 squats
10 RM @85# 13 @80# 10 @77#
4+4 push-ups and sore wrist again 🤬
Voodoo flossed & stretched; PP: 95#, 105#, 110# all 10 reps
5 + 4 burpee pull-ups
Push press 9 @ 120# (failed last one) 8 @ 115#, 9 @ 110#, strict press up to 77#, 8 @ 72#, 7 @ 70#, 8 strict wide grip pull-ups, deadlift 170# all 25 unbroken, #2 and #5, HSW 150 feet
4 + 24 squats
85# = 10RM / 80# = 13 reps / 75# = 15 reps
Too sweaty to count. I showed up.
75# PP max. 16, 15.
4 + 10 Squats
PP - 10RM 100# (shoulder issues). 95% - 16, 90% 15. BS - 10RM 180#. 95% - 14. 90% 14. EC #5 - 3 rds.
4 + 4 Burpee Pull-ups
10 RM @ 185# / 180# 12 reps / 170# 13 reps
3 RDs + 15 sit-ups w/🚽 break
10 RM @ 165# / 2x11 @ 150#
5 + 13 sit-ups
Used the highest bar for strict burpee pull-ups / 10RM push-press @ 190# / 10 @ 180# / 12 @ 170# / *3.) complete UB @ 275#
5+7pushups (20 sec wall holds)
Strict press light against rack (working on mobility)
3R + ALL but 2 B-PU**
**BK-PU, stepback Burpees, BoxHSPU👵🐢👵BOR: #95×10/90×12/85×16; Yoga w/ Bryn (& RaLinda & Olivia) -- Good Luck & STUDY!! 😄
3 rnds + 2 handstand push ups rx
Worked up to 135during the PP. 9 reps @125, 14 @115. EC 3 at 195 unbroken 1 set. EC 4 to 40 feet (failed a lot at 6 feet). EC5
6 + 25 air squats
3 rds + 2 sit-ups (:30 HS hold in 3rd)
135/155/170(8); 145x15; 140x12
3 + 2 sit ups, hand stand holds, mod push ups
^30#PP