Rob.205 Yesterday: Did back squat worked up to 20 rep max. w/ 240#. Then dead lifts. Worked up to 430# for 1 rep max.
Today: Internet wasn't working on my block this afternoon. Did OHS w/ 50# mixed with ring dips. Didn't count the reps. Just tried to do as many as possible. w/ as many sets as possible. My shoulder is getting better. ;-)
maria, did you ever get your muscle up attempts on youtube or vimeo? i would like to watch where exactly your losing it.
rob, good work man. sorry i never answered your shoulder question from weeks back. but without extensive knowledge and history on it, i can't really give you any advice i may have, other than the usual rest, recover and stay off of it for at least 3 weeks. if you do work it, ice it after about 20mins of working out on a 5min on/2min off ratio for 20mins total icing.
darrell, i know and understand fully well the lack of flexibility in the front rack position - i used to be that guy. however, the best way to get that flexibility is to work that position. you might sacrifice by going lighter on the load, but the benefits of achieving the front rack position is priceless. how many times can you catch the clean in the arms crossed/folded over the bar position? how many times do we perform the clean in crossfit? work that front rack and do it sound and safe and you'll be achieving high elbows in no time.
name. bodywt. squat/double unders
ReplyDeleterowdy. 180. 205/145
cav. 162. 165/187(1st 5min then 190 2nd 5min)
dustin. 167. 180/100
jv. 120. 170/237
bill. 200. 195/86
todd. 220. 280pr/dnf
turbo j. 155. 280pr/217
rey. 215. 225/68
steve c. 205. 195/101
caleb. 155. 225/153
harry e. 247. skill work
matt o. 174. 265/204
bond. 175. 245/dna
kyle k. 174. 240/300
christian. 150. 245/322
sherry. 116. 95/121
travis. 195. 155/25
dr j. 180. 275/305
jon. 158. 195pr/131
brannon. 188. 192.5pr/72
kyle r. 185. 160/219
russ. 157. 265pr/327
JU ROTC
800m run
225# deadlift x 21
800m run
225# deadlift x 15
800m run
225# deadlift x 9
800m run
patrick. 195. rx. 15:55
blake. 186. rx. 16:55
justin. 180. 185#. 17:23
beegees. 205. 185#. 19:59
steve d. 159. rx. 18:32
mo. 223. rx. 19:58
lewdog. 180. 185#. 19:58
120. 120/187
ReplyDeleteRob.205
ReplyDeleteYesterday: Did back squat worked up to 20 rep max. w/ 240#. Then dead lifts. Worked up to 430# for 1 rep max.
Today: Internet wasn't working on my block this afternoon. Did OHS w/ 50# mixed with ring dips. Didn't count the reps. Just tried to do as many as possible. w/ as many sets as possible. My shoulder is getting better. ;-)
165.255pr/213. Do not have flexibiity to hold bar in rack position so i have to fold my arms(elbows up)OVER the bar.
ReplyDeletemaria,
ReplyDeletedid you ever get your muscle up attempts on youtube or vimeo? i would like to watch where exactly your losing it.
rob,
good work man. sorry i never answered your shoulder question from weeks back. but without extensive knowledge and history on it, i can't really give you any advice i may have, other than the usual rest, recover and stay off of it for at least 3 weeks. if you do work it, ice it after about 20mins of working out on a 5min on/2min off ratio for 20mins total icing.
darrell,
i know and understand fully well the lack of flexibility in the front rack position - i used to be that guy. however, the best way to get that flexibility is to work that position. you might sacrifice by going lighter on the load, but the benefits of achieving the front rack position is priceless. how many times can you catch the clean in the arms crossed/folded over the bar position? how many times do we perform the clean in crossfit? work that front rack and do it sound and safe and you'll be achieving high elbows in no time.