Sep 15, 2013

Monday 09.16.13

A Good Day for Iron (and for skill)
Back Squat  3-3-3-3-3
Rest about 5 minutes, then
work Muscle Up progressions; see the video below for some decent examples.  If you have ring muscle ups, its time to work that bar muscle up!

Post weights to comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

Compare your back squats to 07.18.13.
For back squats, high bar or low bar, it doesn’t matter, lifter's preference, but know the difference and why you are choosing one over the other. There are several ways to approach this, but all of them start with warm up squats, building towards the first work set. One way is the ladder approach, start at about 75% and work your way up to 85% or 90%.   Another way is doing sets across at 85%. Yet another good way is to work towards a 3RM, in that way you’d want to hit your target weight at set four then try to push the limit on set five.

Training Videos.
  • A run down on what the heck is the difference between the low bar and high bar back squat. You are highly encouraged to do further research on the matter too. It’s all about what you are training to do.  Comes complete with authentic Austrian accent so you know its legit.
  • Some back squat motivation, Ray Williams breaking the Raw American Record Squat on 23 February 2013.
  • Muscle Up Progressions.  Some sources out there are great, some are garbage.  In addition to this one, listen to what either Carl Paoli or Laurie Galassi have to say on progressions.


Allan Jackman said...


My muscle had fatigued.

Followed by some heavy STO:
21-15-9 135 Shoulder to OH
750-500-250 Row

SuperiorJake78 said...

Today was a good day for Iron!

Started recovery week this week, so did overhead squats, 3 sets of 5 with the final one at 135.

Then did muscle up progressions. Lesson learned, next time I'll ensure to specify how to do the progression. The early A.M. folks were just flailing about on the rings.


Scott S said...

Joined Susan, Allan, Charles, Jay, Jodie, and Sydney for a quick METCON prior to squats.
21 STO, 750m row, 15 STO, 500 row, 9 STO, 250 row.

BSed my warm-up, so the weight was more shocking than it should have been, took the first set of STO to really feel ready, and had to go Split Jerk quickly. Noticed huge improvement on my rowing from the salient advice from Rob last week. Improvement needed, but when I was on track, doing it how he told me, amazing how much faster I was.

Ross said...


Did a 4 mile ability group run with the cadets this morning, followed by 4x10 of dips.

Back Squat
135x5, 185x5, 225x3 - warm up

275x3, 295x3, 315x3, 315x3, 315x3, -WOD

275x3, 225 x 5 - cool down

Bar MU - 20

Noah said...


Failed for depth on that 5th set so did a 6th to get it right.

Worked ring and bar MUs afterwards. Bar MUs I get about 70% of the time, still have failed no reps in there on occasion so my technique needs work. Nothing like Ross' 20!

Ross said...


I should clarify, it was not a string of 20, it was a set of 5, 3, 3 and singles to get to 20. I did have 3 failures on my climb to 20.

Susan Friend said...

I wrangled a few people into a quick shoulder to overhead WOD. Then I worked back squats with a man in a red shirt--3 sets at 135 and 2 sets at 155. Finished with some ring MUs.

Ross: A set of 20 Bar MUs with fewer than 3 failures sounds like a challenge. I'll give it a go tomorrow. If you don't hear me bragging about my success, you can assume you beat me.

Jared said...

215,235,235,235,255(f) not full depth, 235 to finish out five full sets.

monroe said...

Power Snatch/Snatch (1+1) 125x2x4
Jerk 155x3x2, 150x3x3
Clean Pull 185x4x5
Back Squat 225x3x5

Jimmy Chen said...

185 throughout. Yeah, I'm weak when it comes to the iron part.

On the plus side, I *finally* did my first muscle-up! It was a very surreal experience finally getting to the pre-dip position.

Andy said...

Atta boy, Jimmy! Congrats, it's a great feeling huh?


BS 3 X 275–275–285–295–300.
ME Weighted PU to 100.

Random encounter. Grabbing a bite to eat yesterday at the food court in the Harrisburg PA airport, and sit down next to IMCF alum Pete Logan and family. What are the odds? They're settled in Tampa and doing well. Small world...