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14 Comments
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Jeff G
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1 | 2007-12-18
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Greg,
What are you feelings about subbing weighted rope climbs for pull-ups? For instance, instead of 3 sets at max reps we could do three L-straddle climbs @ max weight? While this might not apply for this "rest week", what about other days? |
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Greg Everett
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2 | 2007-12-18
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I think that's fine some of the time - but rope climbing won't open the shoulder well--especially L climbs--so that eliminates the shoulder-health component, one of the big reasons I program pull-ups in so regularly. |
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John Messano
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3 | 2007-12-19
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1.Back Squats 185lb - 3 sets of 3
2.Sn Shrug 185, 185, 205 - 3 sets of 3
3.Rack Jerks* 155 - 5 sets of 1
4.Chin-ups (some kipping) 15, 11, 10 - grip a little fried from snatch grip shrugs
*discovered that the cause of a past shoulder/bicep injury may have been from letting my elbows drift inward in the rack position. I'm now avoiding the mistake. |
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Dave Wilson
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4 | 2007-12-19
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B Squats 300x3x3
Snatch Shrug 200x3x3
Rack Jerks 198x3x3
Chin ups 11, 11, 6 |
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Carney
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5 | 2007-12-19
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BS 70 kg x3x3
SN shrug 67.5 x3x3
RJ 72.5 x1x5
Chins 10-10-10 reps
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Dr. G
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6 | 2007-12-19
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Joint mobility + extra thoracic mobility and scapular retraction/depression work
Today's CA WOD:
Back squat (75% x 3 x 3): 100kg x 3 x 3, 1st set normal, 2nd two sets "B"
Snatch shrug (100% x 3 x 3): 70kg x 3 x 3, started with a snatch pull
MODIFIED KBs Jerks: 70#s x 3 x 5
Chin-ups (3 x near max): 14, 9, 7 |
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Derek Simonds
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7 | 2007-12-19
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Back squat – 45 X 3, 95 X 3, 135 X 3, 172.50 x 3 x 3
Snatch shrug – 45 X 3, 95 X 3, 135 x 3 x 3
Rack jerk – 65 X 3, 95 X 3, 135 x 1 x 5 (lighter than RX'ed but worked form)
Chin-ups – 3 x 7
I had way to much fun in the form of Don Julio yesterday so my 5:30 AM workout felt a little less than fabulous. Thank God Don Julio is Paleo!
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Allen Yeh
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8 | 2007-12-19
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Any suggestions on how I should cram M, T, W, F and Sa into W, Th and Fr?
I did a mixture of last Fridays and Saturdays workout yesterday.
I also won't be able to lift next week, so I figured I didn't need to go light this week.
Thanks.
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Mike Donnelly
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9 | 2007-12-19
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BS: 3X155 (+ ROM)
Sn shrug: 3X 165
Rack Jerk: 125 (+ lockout but still needs work)
Chin-ups: 11,10,10 (really opened me up) |
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AW
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10 | 2007-12-19
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Back squat – 75% x 3 x 3 (155#)
Snatch shrug – 100% x 3 x 3 (120#)
Rack jerk – 85% of best jerk x 1 x 5 (135#)
Pull-ups – 3 x near max 13/6, 13/6, 9/6
Max sit
Max sit & pull x2
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ec
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11 | 2007-12-19
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bs - 135#
sn sh - 105#
j - 120#
somehow i totally slept on the fact i wont be able to finish out the week due to traveling.... damn it. |
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Scotty Hagnas
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12 | 2007-12-19
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Press: 125x2x2x2
Jerk 175x1x1x1x1x1
Later;
BS: 225x3x3x3
Sn Shrug: 140x3x3x3
Pullups: 7x7x7 Went easy. |
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John Frazer
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13 | 2007-12-20
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Squat: 170#x3x3
Snatch shrug: 85#x3x3
Rack jerk: 115#x1x5
Chins: 8, 5, 5
Jerks were weak--I can push press 110 easily, but couldn't get under the bar fast enough on these. |
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Jeff G
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14 | 2007-12-20
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Back Squat: 230#
Snatch Shrug: 142# (Am I the only one who finds these extraordinarily awkward?)
Jerk: 176#
Chins: 3 x 10 |
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