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Matthew Kopp 03-16-2009 02:39 PM

Re: MK's progress tracker
5 rounds for time:

155# hang squat clean, 9 reps
15' rope climb, 3 ascents (= 45 towel pullups)


A HUGE grip killer!!! I had to resort to wrapping the towel around my hands for the last few towel pullups. Was able to get the first 2 sets of hang squat cleans in a row. The others were broken into 4s and 5s. The towel pullups were slow at the end... could only get 5-10 in a row.

Good clean fun

Matthew Kopp 03-16-2009 02:41 PM

Re: MK's progress tracker

Handstand pushups
Ring dips


About 1.5 minutes SLOWER then last time, but I had much better full ROM on my handstand pushups this time.

Matthew Kopp 03-22-2009 07:26 PM

Re: MK's progress tracker

185# bpress
max pullups

5 rounds

bp: 13-10-10-9-7 = 49 No spotter
pu: 26-20-19-14-13 = 92

Total = 141

Matthew Kopp 03-25-2009 09:36 AM

Re: MK's progress tracker

For time:
150 Wallball shots, 20 pound ball

subbed 20 dumbells (each hand)


A real deltoid crusher

Matthew Kopp 03-25-2009 09:40 AM

Re: MK's progress tracker
For time:
225 pound Deadlift, 21 reps
50 squats
225 pound Deadlift, 15 reps
50 squats
225 pound Deadlift, 9 reps
50 squats

Didn't start the timer 'til the beginning of the second round: 6:11

Matthew Kopp 03-25-2009 04:22 PM

Re: MK's progress tracker
[B]Did 3 WOD's today to try and catch up...[/B]

10 rounds for time
3 weighted pullups (45#)
5 deadhang pullups
7 kipping pullups

Each time you come off the bar is a "rep".

22:04, 20 reps. PR by 4 minutes and 3 reps!! :super:

Split Jerk

Front Squat
185-205-225-235(pr)-245(pr) :super:
Weak form on the last set for sure!!

Lots of abs.

Totally cooked.

Matthew Kopp 03-26-2009 09:05 PM

Re: MK's progress tracker
"Nasty Girls"

3 rounds for time:
50 Squat
7 Muscleups
10 Hang power cleans, 135#

9:24 :super:

This is 6 minutes faster then last time!!!!

All sets unbroken except for the last set of muscleups (6+1), and 25/25 on the last set of squats.

Next time I should do 10 muscleups and 155# hpc's... just for fun.

Would like to do more of the power/oly lifts. Get stronger... faster. How to implement...??

Matthew Kopp 03-30-2009 05:28 PM

Re: MK's progress tracker
10 rounds for time:

10 pullups
10 ring dips


Matthew Kopp 03-30-2009 05:38 PM

Re: MK's progress tracker
"Death by Barbell"

5 rounds for time:
15 Deadlifts, 135#
12 Hang Power Cleans, 135#
9 Front Squats, 135#
6 Push Jerks, 135#

19:15 :super:

This is 2 minutes faster then last time!! I think that [B]next time I would like to do this with 155# instead of trying to get a faster time.[/B]

Matthew Kopp 04-06-2009 06:40 AM

Re: MK's progress tracker
3 rounds for time:
21 L pullups
45 L towel pullups

16 minutes

8 x 185#
8 x 205
5 x 225
5 x 245

5 x 8 70# weighted dips
5 x 3 70# weighted pullups

Matthew Kopp 04-06-2009 03:30 PM

Re: MK's progress tracker
Hang Power Cleans and Jerk
155-175-185-195-205-215-225(fail on jerk, PR on Clean) :super:

Back Squats
225-245-275-275-305 PR (a little weak on form on last set)

Tried some 'box squats'... going down to 12" box, resting, and exploding back off. I should try more of these, I think it works the thighs really well. I was working with 135# (front and back squats).

Good times.... getting somewhat stronger.

Matthew Kopp 04-13-2009 09:09 AM

Re: MK's progress tracker
30 muscleups for time:


Sweet. I would like to get to around 5 minutes.

Matthew Kopp 04-14-2009 06:58 PM

Re: MK's progress tracker

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps


This definately fatigued my grip! Similar to "Death by Barbell" without the front squats and up 20#. Loved it. Quite a crusher.

Matthew Kopp 04-15-2009 12:37 PM

Re: MK's progress tracker
Overall Back Workout (my own)

5 rounds for time:
15 Push Press, 95#
12 Kettlebell High Pull, 63#
9 Pullups, wide grip
6 Back Extensions


Decent workout. Gets the heart going for sure.

Matthew Kopp 04-19-2009 04:58 PM

Re: MK's progress tracker
"Linda" or "Three Bars of Death"


Deadlift 1.5 x body weight
Bench Press body weight
Full Squat cleans .75 body weight

I am currently 178, but based the weights on 180, except for bench (185#). This is the way it broke down...

DL 270
BP 185
SC 135

Time: 41:18 THIS IS AN ABSOLUTE CRUSHER!!! Bench press was no problem, could have done 195, maybe 205. The DL's are what took it all out of me, and the full squat cleans gas me too. I did finish the workout though as ordered, it just took me a long time.

Matthew Kopp 04-26-2009 05:22 AM

Re: MK's progress tracker

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115# Push Press, 20 reps
30 Pull-ups

3 rounds + 7 Box Jumps

Matthew Kopp 04-26-2009 05:24 AM

Re: MK's progress tracker
Ben's WOD

12, 11, 10, 9... 3, 2, 1

185# Dead Lift
Ring Pushups


Felt really good about this time. I am getting much better at Deadlifts.

Matthew Kopp 04-27-2009 05:34 PM

Re: MK's progress tracker
Did 2 WOD's today.

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups


This is my first time with Snatches. It actually didn't feel too bad. Really needs to be explosive to feel right.

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps (subbed 70# KB high pulls)
21 Ring dips


Could go way faster on this if I hadn't just done the other workout. The 95# would have also made a big difference on the sdlhp's. I just thought I would burn out too quick after doing all the snatches.

Matthew Kopp 05-03-2009 05:39 PM

Re: MK's progress tracker

135# full squat cleans
ring dips


Close to 3 minutes faster then the last time with the FULL SQUAT CLEANS

Matthew Kopp 05-08-2009 04:45 PM

Re: MK's progress tracker
Ten rounds for time:

3 weighted pullups, 45#
5 deadhang pullups
7 kipping pullups

20:32, 18 sets

The last 2 sets I couldn't get the weighted pullups so I did deadhangs.

Also did...

Push Jerk


Matthew Kopp 05-18-2009 01:16 PM

Re: MK's progress tracker
"Diane" first time... I think

225# deadlift
handstand pushups


Good stuff. I'd like to get this to the sub 5 minute range.

Matthew Kopp 08-19-2009 03:37 PM

Re: MK's progress tracker
I've been out of it for about 3 months now with a meniscus surgery, buying a house, moving, new job and new city.

But I AM BACK....

Yesterday I paid for a month membership at FlexGym and I am going to go to the group classes.

The WOD yesterday was..

5 rounds

8 deadlift, 185#
20 wallball, 16# ball


I am really sore today!! I weighed 177# yesterday.

I can't wait to get back into this, I've been feeling decidedly soft. No more.

Matthew Kopp 09-10-2009 05:57 PM

Re: MK's progress tracker
I haven't been posting here since I started at FlexGym. I'd like to start again so I can keep track of what I am doing.

Hannah and I started our competition yesterday. She is losing weight and I am supposed to gain 10# of muscle. Kevin turned me onto this deal where you drink a gallon of milk a day and also do Super Squats (1 set of 20 -can't put the bar down once you start- and increase the weight by 5# a week) Started that today, but haven't drank all the milk yet. Also bought some stuff at GNC yesterday to supplement. We'll see...

I weighed 179# yesterday a.m. when we started the competition.

Todays WOD:


155# deadlift

10:04 the set of 20 knees-to-elbows was a forearm crusher!

Matthew Kopp 09-16-2009 11:17 AM

Re: MK's progress tracker
shoulder press

push press

push jerk

Weaker then last time, which was about 3 months ago, by about 10#. bummer.

Matthew Kopp 09-16-2009 11:19 AM

Re: MK's progress tracker

95# push press
24kg kettle bell swing (each arm)


Matthew Kopp 09-22-2009 08:58 AM

Re: MK's progress tracker

5 rounds at 155

deadlift, 12 rep
hang power cleans, 9 rep
push jerk, 6 rep

19:16 That is 3.5 minutes slower then last time. Wasn't feeling it today. Still getting back into the swing of things.

Matthew Kopp 10-13-2009 10:35 AM

Re: MK's progress tracker

thrusters, 95#


Matthew Kopp 10-13-2009 10:37 AM

Re: MK's progress tracker
Still trying to do the super squat sets. I have not been doing them very consistently. Need to get back on it. I'm up to 195#s

Matthew Kopp 10-23-2009 07:34 AM

Re: MK's progress tracker
Death By Barbell

This time I did from the ground full cleans without the squat


Matthew Kopp 10-23-2009 07:35 AM

Re: MK's progress tracker
1 rep max bench press -- 275

max rep strict pullup -- 18

max rep kipping pullup -- 42

Matthew Kopp 11-24-2009 04:00 PM

Re: MK's progress tracker
Shoulder press

Push Press

Push Jerk

Lots of PR's lately:

deadlift 405
super set squat 225
snatch 165
elizabeth 4:34 (after another workout)

Matthew Kopp 12-14-2009 12:31 PM

Re: MK's progress tracker
I have set some new strength records lately:

Split Jerk - 245
Deadlift - 405
Squat Clean - 265

Good stuff.

Matthew Kopp 12-22-2009 05:05 PM

Re: MK's progress tracker

225# deadlift

3:20 KILLED IT!!! :super: My last time was 9 something, and I wanted to get sub-5 minutes. Tom and Kevin were there... witnessing full range of motion!

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