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19 Comments
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xx
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1 | 2007-12-13
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What is a HIGH hang clean? |
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Greg Everett
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2 | 2007-12-13
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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. |
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Dr. G
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3 | 2007-12-14
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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. |
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Scotty Hagnas
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4 | 2007-12-14
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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
9:13'
Some prehab squat and pushup variations. |
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Dr. G
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5 | 2007-12-14
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Scotty,
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? |
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John Messano
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6 | 2007-12-14
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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
Metcon:
5 box jumps
row 200m
25 SUs
11:21
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Derek Simonds
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7 | 2007-12-14
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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) |
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Carney
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8 | 2007-12-14
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OHS 40x2, 50x1, 60, 65, 70 kg
OHS 55 kg x2x2
HHC+HPC 50 kg x1x5
Pullups 12-10-9 reps
MetCon 13:41 |
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Dr. G
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9 | 2007-12-14
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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
12:36 |
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XX
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10 | 2007-12-14
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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.
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Mike Donnelly
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11 | 2007-12-14
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OHS: 100, 952x2
Cl: 95, 115, 115, 115, 115
Pullups: 13, 11, 10 |
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Greg Everett
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12 | 2007-12-14
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XX -
It was in issue 17. Article itself here:
http://www.cathletics.com/zen/index.php?main_page=product_info&cPath=1_11&products_id=44 |
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ec
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13 | 2007-12-14
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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.
8-6-4
hang sq cln & thruster complex (95#)
weighted pullups (30#) (kipping)
10.07
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AW
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14 | 2007-12-14
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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 |
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Jason Mrozek
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15 | 2007-12-14
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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!! |
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Kelly
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16 | 2007-12-14
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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
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mrbourgot
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17 | 2007-12-15
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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
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Jeff G
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18 | 2007-12-15
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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 |
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Scotty Hagnas
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19 | 2007-12-15
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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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