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.  



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44 comments:

  1. MattAugust 3, 2012 at 1:38 PM

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

    ReplyDelete
    Replies
    1. Derek MohamedAugust 3, 2012 at 4:29 PM

      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....

      Delete
    2. UnknownAugust 4, 2012 at 8:33 AM

      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.

      Delete
  2. CodyAugust 3, 2012 at 2:09 PM

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

    ReplyDelete
  3. Bubba HagoodAugust 3, 2012 at 5:07 PM

    incredible article, incredible lady!

    ReplyDelete
  4. Derek MohamedAugust 3, 2012 at 6:47 PM

    HAPPY BIRTHDAY LISA 8!!!

    ReplyDelete
  5. UnknownAugust 3, 2012 at 8:52 PM

    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.

    ReplyDelete
  6. QuinnAugust 4, 2012 at 2:46 AM

    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

    ReplyDelete
  7. UnknownAugust 4, 2012 at 6:10 AM

    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

    ReplyDelete
  8. SchreinerAugust 4, 2012 at 8:31 AM

    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

    ReplyDelete
  9. Derek MohamedAugust 4, 2012 at 8:46 AM

    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.

    ReplyDelete
    Replies
    1. UnknownAugust 5, 2012 at 6:12 PM

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

      Delete
  10. The crappy crossfitterAugust 4, 2012 at 8:54 AM

    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.

    ReplyDelete
  11. Bubba HagoodAugust 4, 2012 at 9:53 AM

    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!

    ReplyDelete
  12. CodyAugust 4, 2012 at 9:57 AM

    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!

    ReplyDelete
  13. Shawn McQueenAugust 4, 2012 at 10:01 AM

    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

    ReplyDelete
  14. Britt ArbanasAugust 4, 2012 at 10:45 AM

    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

    ReplyDelete
  15. EugeneAugust 4, 2012 at 11:45 AM

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

    ReplyDelete
  16. Cheryl NassoAugust 4, 2012 at 11:51 AM

    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

    ReplyDelete
    Replies
    1. UnknownAugust 5, 2012 at 6:14 PM

      Avoid internal rotation of the shoulders at all cost.

      Delete
  17. mcgrailAugust 4, 2012 at 11:54 AM

    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

    ReplyDelete
  18. UnknownAugust 4, 2012 at 1:14 PM

    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

    ReplyDelete
  19. sarah leeAugust 4, 2012 at 3:15 PM

    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!

    ReplyDelete
  20. sarah leeAugust 4, 2012 at 3:16 PM

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

    ReplyDelete
  21. Mark LeeAugust 4, 2012 at 3:39 PM

    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.

    ReplyDelete
  22. DBellAugust 4, 2012 at 4:38 PM

    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

    ReplyDelete
  23. Greg B.August 4, 2012 at 4:55 PM

    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

    ReplyDelete
  24. UnknownAugust 4, 2012 at 5:18 PM

    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

    ReplyDelete
  25. TrailMixAugust 4, 2012 at 5:46 PM

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

    ReplyDelete
  26. RyanAugust 4, 2012 at 10:04 PM

    This comment has been removed by the author.

    ReplyDelete
  27. RyanAugust 4, 2012 at 10:06 PM

    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

    ReplyDelete
  28. UnknownAugust 4, 2012 at 10:39 PM

    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

    ReplyDelete
  29. UnknownAugust 4, 2012 at 11:31 PM

    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

    ReplyDelete
  30. JuliusAugust 5, 2012 at 5:11 AM

    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

    ReplyDelete
  31. Chris NeebAugust 5, 2012 at 3:52 PM

    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!

    ReplyDelete
  32. JennSAugust 5, 2012 at 5:28 PM

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

    ReplyDelete
  33. AnonymousAugust 5, 2012 at 9:48 PM

    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

    ReplyDelete
  34. JCAugust 6, 2012 at 9:36 AM

    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.

    ReplyDelete
  35. Dr.HewittAugust 6, 2012 at 7:40 PM

    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)

    ReplyDelete
  36. AnonymousSeptember 3, 2012 at 1:02 PM

    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)

    ReplyDelete
  37. DannyBostwickMarch 21, 2013 at 2:07 AM

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

    ReplyDelete
  38. UnknownApril 7, 2013 at 2:23 PM

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

    ReplyDelete

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