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Friday December 14 2007
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xx 2007-12-13
What is a HIGH hang clean?
Greg Everett 2007-12-13
High hang is essentially the standing position. From there, dip as you would in a jerk but not as deep (i.e. do not push the hips back) to initiate the clean. Very quick, limited ROM movement to improve that very last bit of vertical extension.
Dr. G 2007-12-14
Today's CA WOD:

Overhead squat (heavy single, 80% of heavy x 2 x 2): 74kg x 1, 60kg x 2 x 2, 74kg is 103% for me
High hang clean + hang power clean (medium-heavy x 5 sets): 50kg x 5 sets
Deadhang pull-ups (max x 3 sets): 13, 10, 7, same as last time

Will do metcon at lunchtime.
Scotty Hagnas 2007-12-14
OHS: 135x1; 155x1; 165x1; 175x1 (PR); 185x1 (PR); 150x2x2 A 20 lb PR-felt good.
HC + HPC: 115x1+1; 135x1+1 x1+1 x1+1 x1+1
Chins x12x11x10

4 rounds:
34" box jumps x5
Row 200m
Abmat situps x25

Some prehab squat and pushup variations.
Dr. G 2007-12-14
I always like seeing your numbers, since in general we're pretty close in most of the OL and metcon stuff. Nice PR on the OHS, BTW. If you saw where I was doing mine, you'd know why I didn't push for any PRs today!

Which GS seminar are you going to again? Which month?
John Messano 2007-12-14
OHS - 135-155-185-200 (with assist from squat cage - pitched forward), 160x2x2

HHC+HPC - 95-115-135-135-95

Kipping Chin-ups-15-13-10

5 box jumps
row 200m
25 SUs
Derek Simonds 2007-12-14
OHS 45 X 5, 65 X 3, 81 X 2, 91 X 1, 100, 110, 120, 130, 135 (F)

HHC + HPC 95, 105, 110, 115, 120

Chins 10, 8, 9

S/U's 25 X 4

Lot's of BJJ tonight so I am skipping the metcon portion of the WOD. I left my laptop sitting in my garage this morning so I am much later in posting then normal. Kind of limits your ability to get work done when you have no laptop. (OOOOF)
Carney 2007-12-14
OHS 40x2, 50x1, 60, 65, 70 kg
OHS 55 kg x2x2
HHC+HPC 50 kg x1x5
Pullups 12-10-9 reps
MetCon 13:41
Dr. G 2007-12-14
Metcon from CA WOD, 4 rounds of:
1) 5 hip height (greater trochanter) hurdle tuck jumps, ~1.5" higher than last time
2) First two rounds--20 70# KB sumo deadlift high pulls, second two rounds--10 15# CBs overhead swings
3) First round--25 GHD full ROM situps, second round--25 decline situps, last two rounds--25 regular situps
XX 2007-12-14
Hey Greg,

Which back articles should I purchase if I want to read about mass gain? I see the last two months have dealt with nutrition for weighlifters but I thought you had another article somewhere about a mass gain program.

Mike Donnelly 2007-12-14
OHS: 100, 952x2
Cl: 95, 115, 115, 115, 115
Pullups: 13, 11, 10
Greg Everett 2007-12-14
XX -

It was in issue 17. Article itself here:
ec 2007-12-14
ohs 140# (pr by 15#), but then had to drop to 75% (105#) for 2x2.
95# for cln complex

skipped the chinups - cause i did cfb metcon.
hang sq cln & thruster complex (95#)
weighted pullups (30#) (kipping)
AW 2007-12-14
Overhead squat up to heavy single, drop 20% for 2 x 2
95/115/125/135/145/155/160/130/130 (+45#)
High hang clean + hang power clean med-heavy x 5 sets (135#)
Chin-ups 3 x max 10/3 , 6/3, 6/3

4 rounds for time:
5 box jumps - waist height
20 bent over row 45#
25 sit-ups
Time: 8:01
Jason Mrozek 2007-12-14
Jason 30y M 5'7' 175lbs

OHS: 95, 115, 155, 185, 205, 225, 255 (failed - got a little out in front of me), drop to 185 2X2

High hang/Hang power cleans: 5 sets @ 175lbs

Chins: 20,15,10 dead hang

4 Rounds of Rx'd met-con @ 8:07

Jeff 29y M 5' 9" 175lbs

OHS: 65, 95, 115, drop to 95 2X2

High Hang/Hang power cleans: 5 sets @ 135

Chins: 10, 5 dead hang, 15 kipping

4 Rounds of Rx'd met-con: 8:53

Greg - Have been following your WOD for about a week (Crossfitting for about a year) absolutely L-O-V-E the programming!! Thank you!!
Kelly 2007-12-14
OHS: 145 (couldn't get any more off my shoulders), 2*2@ 145
H.hang clean & hang power 5 sets 135lbs
4 rounds rx'd met-con: 9:30

mrbourgot 2007-12-15
Overhead squat: 20kgx5x2, 40kgx3, 50kgx1, 60kgx1, 70kgx1, 75kg(f), 60kgx2x2
High hang clean + hang power clean: 60kg x 5 sets
Chin-ups 3 x max: Overhand grip: 10, 8, 7

Inspired by xfit download from a couple days ago "bag of grace":
30 reps x 40kg sandbag C&J:
Time: 11:45

Very grippy, really struggled with the jerks.

Cheers, pete
Jeff G 2007-12-15
Overhead Squats: 1 x 186#, 2 x 2 x 154#
High Hang Clean + Hang Power Clean: 154#
Chin-ups: 18, 10, 6 (Should have rested more between sets)

MetCon w/ 42" Box: 10:40
Scotty Hagnas 2007-12-15
Dr G-

I'm going to the one in April.

I've noticed we're pretty close on most of the stuff!
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