Friday, August 3, 2012

Saturday 8.4.12


1.  3 rounds of "Lynne"
A:  Body weight Bench Press, Max Reps
B:  Max Pull ups, Max Reps - If you can do over 50 kipping pull ups, these should be done as strict pull ups.
Superset means move directly from movement A to movement B.  Rest as needed after movement B.


2.  Strict Press
4 x 8-12 Strict Shoulder Press, across.

3.  Band Pull-aparts - demo vid.
4 x 8-12

4.  Strict Dumbbell Shrugs
3 x 8-15 - shoulder go up and slightly back, not forward.  



44 comments:

  1. Hey ben. What substitute is there for band pull aparts?

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    Replies
    1. If you're old enough to remember....get one of those old school joe weider pull apart things with the plastic handles and the steel springs... Beware though- mike g warns that if you do it with no shirt, you'll lose your chest hairs....

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    2. Go to the "Articles" tab. Click on the "Get Ha-uge" templete. There are 3-4 exercises listed.

      In general, as competitors, everyone should do 2 things when looking for answers/subs/etc... Do what all great competitors do and (1) think things through. What stimulus is the program looking for? In this case we are looking for shoulder retraction and/or external rotation think about other movements that could work this. (2) Take initiative, be creative, find solutions in the face of adversity and see if you can figure things out.

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  2. Ben, do you still suggest that us smaller athletes add an additional superset of bicep/tricep work on Repetition Saturday?

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  3. incredible article, incredible lady!

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  4. 1. All sets at 80kg and strict pull ups. 1. 6/15. 2. 6/12 3. 6/12
    2. Strict push 40kg across
    3. Band pull aparts done.
    4. Shrugs- 24- 28-32kg all for 12 reps.

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  5. 1. 3rds Lynne, strict pullups. 18/18 - 16/16 - 9/11. Endorphins were kicking in big time and I started laughing on the last set. WTF?
    2. Press - 125 across. 8/8/8/9 reps
    3. Done. 10/10/10
    4. Shrugs. 45lb DB 3X15

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  6. 1. 3 r Lynne, @ globo, bench on Smith 95# & strict pu: 7/8, 5/7, 4/5 (bw 120#) not comfortable at all w the machine.
    2. 60# /10, 60# /6, 50#/ 12, 50#/ 12
    3. No band
    4. Shrugs 35# DB 3 x 15

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  7. 1. Can't remember the breakdown but 124 reps @185# bench
    2. 115#, 8,8,9,8
    3. Done
    4. 15 each set with 1.5 pood, no dumb bells available

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  8. 1. Bench 205, strict pu- 19/15, 12/13, 11/12
    2. 135x8,8,9,9
    3. Check
    4. Barbell shrugs (no DBS at home)-225,275,295,225
    Ben-are we going for grip development or trap pullin power on these? Wondering if I should get a pair of lifting straps for next time these come up. Grip is definitely limiting factor.

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    Replies
    1. Both. We are doing shrugs 2x/week. Maybe once with straps and once without.

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  9. 1. Do not remember the breakdown (an example of crappyness), but got 133 at 205#
    2. 135 x 9, 9, 8, 8
    3. My upper back, along with my butt cheeks, dislikes you.
    4. KB shrugs, had to use 1.5 pood nothing else available, between 18-20 each round with a pause at the top.

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  10. 1 hour Muay Thai training - mostly lower body stuff, rest 20 then...

    1. 13/15,11/14, 11/13 strict PU, bench was down - shoulder fried
    2. 3x10x95
    3. done - small band, hands 8-12 inches
    4. 1x10x70# (each hand), 2x10x80 - for some reason these seemed much easier than the same weight barbell shrugs

    shoulder feeling the snatches from yesterday - tendenitis in front left deltoid, ice and rest - good thing monday is lower body!

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  11. 1. 3 rds of Lynne Bench 135# w/ strict pull ups 15/14, 14/13, 11/12
    2. Strict Press 95# 9reps, 7reps, 9reps, 9reps
    3. Band Pull aparts 12 reps all 4 sets
    4. Strict DB Shrugs- I used a 45# Bumper plate in each hand. 15 reps all 3 sets
    5. 3rds of 12 Barbells Curls-80#, 75#, 80#
    12 Band Pull downs

    M/27/5'4"/133#
    Great first week, can't wait for Monday!

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  12. 1."Lynne"
    3 rounds (supersets)
    Max Bodyweight bench press 170
    Max STRICT pullups
    BP=16/14/11=41
    PU=14/14/14=42
    Total 83

    2. Strict press
    4x8
    95-105-105-105

    3. Band pull apart
    4 sets 10-check

    4. Strict DB shrugs
    3x15 at 50lb -check

    5. Extra
    Superset barbell curl+ tri push down

    50lb+band push down

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  13. 1. 3R #80 14/9 13/9 10/7
    2. Strict press #65 9/7/6/7 (tried to make 8, but just couldnt crank it out)
    3. Done 10/10/10 red band.
    4. #35 10/10/10

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  14. 1. Lynne rx 6/23, 6/21, 5/20
    2. 75#x12, 85#x8, 80#x8, 85#x6
    3. No time

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  15. 1. 135# 2/32,3/32,3/32 ... rounded up on weight Kipping/ butterfly pull ups ... Should I have done strict?
    2. 75# shoulder press 10/12/11/10
    3. Band pull aparts .... Done ... I noticed as I pull, my hands have the tendency to turn in, should I lighten up ? So palms stay facing down?
    4. Shoulder shrugs 40x15, 45x15,45x15
    5. Made up yesterday's sled pull wod @ 160.. I really guestimated the time ... Somewhere around 24min... I've never pulled a sled before, really tried to focus on heel to toe movement.
    Good session! I

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    Replies
    1. Avoid internal rotation of the shoulders at all cost.

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  16. 1. Lynne Bench #205 7/7 7/9 6/8 strict p/u w purple band
    2. Strict press #95 8-8-6-6.5 4 (added the last 4 to get total 32 reps)
    3. Done 1/12/12 red band.
    4. #45-65 DB shrug 15/15/15

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  17. 1. Lynne Bench 195# 13/13, 12/12, 10,10 (strict pullups)
    2. strict press 95# 10, 11, 10, 10
    3. Band Pull aparts complete
    4. Shoulder Shrugs 3 sets 100#DB x 15

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  18. 1. Lynn- 75 pounds. 12/10, 10,8?, 8,6
    2. Strict Press- 55 pounds- 12,12,12,10
    3. Done- So much harder than expected.
    4. Shrugs, 30-35-35

    Looking forward to rest and another great week!

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  19. And I did some curls. I felt like I was cheating on CrossFit.

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  20. Lynne 205-8/30, 7/26, 7/17( tearing)
    Press 135x8 135x7.5 125x9 125x8
    Pull Aparts (people were watching and I ended up doing these in the bathroom of the box)
    Shrugs used 2 barbells with 95 like a farmers carry all sets x 10 (hook grip)
    Did my "Already Big Enough" run.

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  21. 1. Lynn- 170# 15/15, 10/16, 10/19
    2. Strict Press- 95#x10, 110#x8, 100#x9, 100#x8
    3. modified
    4. Shrugs- 3x15 w/45# plates

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  22. 1. Bench Press @ 165# / Strict Pullup - 15/15, 12/12, 6/8
    2. Strict Press @ 95# - 8,7,6,5 (should have gone lighter)
    3. Pull Aparts - 4 sets with red band
    4. Shrugs - 65# 4x15

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  23. Bp 185 strict pull ups
    24/24
    20/19
    15/15
    strict press 135
    10/9/8/8
    pull aparts-done
    shrugs 120lb db 12 across

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  24. @ 205
    13/35. 9/25. 8/20
    Press@95# 4x8
    Pull aparts- check
    4x15 40 lb db shrug

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  25. This comment has been removed by the author.

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  26. Did "Grace" 1st since gym started a challenge today.
    Grace: 3:32 PR

    1. 3 rounds of "Lynne"
    A: 170# 12/9/7
    B: 15/21/15
    2. Strict Press 85x9/7/6/8
    3. Pull aparts Check
    4: 3 x 12 40 lb DB's

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  27. 1. #200 bench press/kipping pullups - 15/31, 12/30, 10/30
    2. #110 shoulder press - 12/12/12/8
    3. completed.
    4. #80 DB shrugs - 3 x 15

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  28. 1. 150# bench press/kipping pull ups 14/25 13/26 16/21
    2. 85# shoulder press 8 8 8 8
    3 check
    4. heaviest DBs I have are 45s so 3x30

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  29. M/30/210/6'6"
    1. 165#: 10/30 - 8/16 - 7/17
    2. 95#: 10-10-9-8
    4. 60#: 15-15-13-15

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  30. 1. 200# 3/8,3/8,5/6. Pull ups strict.
    2. 95 8,10,8,8. Seated press
    3. Done
    4. 55# DB shrugs 3x12

    Workout done in basement. Little dicey but figured it out!

    Best part...my 12yr son and 14 yr old daughter worked out with me!

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  31. Did 31 Heroes today in lieu of competitor training. 3+3 Rx with Ashley.

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  32. 1.) A.) 2,1,1
    B.) 15,15,15
    2.) 75#
    12-10-9-11
    3.) green 1" band
    12-12-12-12
    4.) 2 40# dumbbels
    16-15-15

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  33. 1. Bench Press – 5 x 5 @ 150#. 40# Post Surgery PR (PSPR).
    2. Strict Press – 4 x 10 @ 75#. (PSPR)
    3. Band Pull-aparts - 4 x 12. Blue band.
    4. Strict DB Shrugs – 3 x 15 @ 50# DBs.
    5. Bar Curls – 5 x 10 @ 65#.
    6. 100 push ups – 10 x 10. First time PS.
    7. 100 sit ups - 10 x 10.

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  34. 1. 3 rounds of Lynne
    A- 190# bench 10/8/8
    B- strict pullup 15/12/10
    2. strict press- 95#x12, 115#x10, 135#x8, 115#x8
    3. band pull aparts
    4. clean hook grip shrug 215#x15, 255#x15, 255#x15 (no dumbells at home)

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  35. 1. 3 rounds of Lynne
    a) 170# (13/10/9)
    b) Butterfly (26/20/20)
    2. 75#(12), 85#(12), 90#(8/8)
    3. Band Pull Aparts (4x12)
    4. 70# KB's (3x15)
    5. BB Curls - 75# (12/12/10), Band Pushdowns (3x15)

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  36. 1. 210 on the bench, total of 63 reps.
    2. 95 across
    3. Done, red band.
    4. 205 across.

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  37. 1) 21/35, 17/30, 16/25
    2) 115 8,8,8,8
    3) Done
    4) no DB at home

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