Lynne
Talk about shoulder stability. Â Lynne is a nasty couplet that forces us to the edge of our abilities and then asks us to do it nine more times. Â Choose your scaling wisely – while body-weight is Rx for the bench press, if it forces us into poor shoulder position or to get 3 reps per round, we’re missing the desired stimulus. Â Likewise, pick a pull up scale that will allow you to get a significant number of reps in each round. Â In other words, scale for form and volume.
Now, if we’re using bands it should go without saying that we won’t be kipping our pull ups. Â But if we aren’t, the ball is in your court as to what type of pull ups you’ll do (strict, kipped, butterfly, chest to bar, etc). Â I will say this – make your choice with your goals in mind. Â If you’re unsure of what that means, ask your coach and we’ll work with you to make a wise choice.
STR:
Lynne
5 rounds
ME bench press (Rx is BW)
ME pull ups
WOD:
8 minute Tabata
20 seconds ME sandbag cleans (75/60)
10 seconds rest
20 seconds ME sandbag push press
10 seconds rest
Lynne: 33 @ BW (200#) + 103 butterfly/kipping pullups = 136
I weighed myself this morning to keep myself honest for this WOD….damn all that Cold Stone Creamery ice cream I had this weekend.
WOD: 101 RX
Poor sandbags never saw it coming. “It’s raining sand! Hallelujah! It’s raining sand! Amen!”
Bench press: 55#, 89; pull-ups (dead hang rx) 15
Wod: 104 @ 30lbs
Bench : 75
Pull ups kip: 36
Wod: 67 rx that fucking blew.
Bench: 41 (@ 85#)
Pull Up: 26 (PR’d one round with 8 in a row, started with a kip then it went to strict when I lost the rhythm)
WOD: 105# at 30#
Lynne: Bench 54 (75#), Pull Ups 26 (Green & Red)
WOD: 130 (40#)
Def scaled low for Lynne, going heavier next time.
Wrists did not like sandbag cleans. Sigh.
Nice fight 6p
Lynne: Bench 50 @135# Pull-ups 40 Need to work on Bench Pressing my BW