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Saturday March 8 2008
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kevin 2008-03-07
whats the prefered strict pull-up here greg? chin, chest, or behind neck
Greg Everett 2008-03-07
To shoulders/clavicles - think of it as a reverse press.
kevin 2008-03-07
beaut thanks mate,
redviking1 2008-03-08
Is the turkish get up sit up simple the first portion of TGU?
ec 2008-03-08
sn - 105# (~90%)
c&j - 125# (~85%)
bs - 165# (~90%)
pu - 9,7,5


pretty worn out and tired lately. looks like needed rest is well timed with trip to italy! see yall for the strength cycle.
Greg Everett 2008-03-08
redviking - Yes - finish sitting up and posted on one arm.
Aimee 2008-03-08
yes. You basically want to do the same movement you would do if you were going to perform a full TGU, you just stop when you are getting to the point at which you're sitting straight up and posting on your free hand
Aimee 2008-03-08
Greg and I posted a response at the same time!
Dan 2008-03-08
BW 196.2
Rest: 2min

Burgener & Snatch balances - 65lbs to warm-up

Snatch heavy single
65 x 3
95 x 1
115 x 1
125 x 1
135 x miss
135 x 1
145 x miss
145 x 1
155 x miss (PR attempt)
Tight squeeze in the basement not much room to spare.

Clean & jerk heavy single Couldn't jerk because my ceiling is too low so I just did Cleans
155 x 1
185 x 1
205 x 1
220 x 1
250 x 0 (PR attempt)

Snatch Grip Behind Neck Jerks Not rx'd in the WOD but I can snatch grip overhead without hitting so I did a few of these
115 x 3
135 x 1
185 x 1 (was going to do a few sets but my shoulder didn't like there)

Back squat heavy single - I heavy back squat on Mon so I did some light Front Squats instead.
185 x 3 x 3 sets

Turkish Get-up sit-ups 25% BW x 8 x 3 - use 30lbs instead of 50lbs ans did 5 each side instead of 8
30 x 8 x 3 sets

Pull-ups 3 x max - Did 3 x 10 dead hang. Did wt pull-ups yeasterday so I wasn't going to max reps 3x today.

Training at home sucks! It amazing how much of a difference the platform and bar make. I like lifting at home from time to time but with O lifts it really seems having the right tools for the jobs matters!
Dan 2008-03-08
I guess I should read better I did full TGUs
Luca Z. 2008-03-08
I love this stuff and thanks again Greg, and all of you guys, I snatched 5lb over my max I stoked.
Matt Wichlinski 2008-03-08
I know volumes have been written on the subject, but very briefly, Greg, how many grams of carbs protein and fat would you recommend a 130 pound Virginia State high school champion wrestler consume to maximize performance. My athlete actually just gained twenty pounds, up to 150 and now needs to lose it to get back to 130. Am i way off by suggesting 175 grams each of protein and carbs and 40 grams of fat? I thought maybe up the protein a bit and maybe cut the carbs.
Dan 2008-03-08
Nice Work Luca!!
Greg Everett 2008-03-08
Matt -

First, to lose 20 lbs and to maximize performance will not be the same thing - to get the weight off, 175 g protein sounds fine, up the fat and drop the carbs as low as you can without disrupting his training (maybe 20% of cals). Once he reaches weight, you may find he operates with a somewhat higher carb intake. You'll have to see how he responds.
Adc (CFS) 2008-03-11

Front Squat

3x 10reps strict pronated
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