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Old 03-27-2006, 05:49 AM   #1
Jeff B. Mills
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On the WOD's that have no weight listed, how do you select the weight to use?

e.g.- Hang power clean 3-2-2-2-1-1-1-1-1 reps Deadlift 3-2-2-2-1-1-1-1-1 reps, etc.

Also, how do you do a workout like the ones listed below, if you can't do the movement and/or weight listed for the reps listed?

21-15-9 reps of:
95 pound Overhead squats
Handstand push-ups
Pullups
(How many people can do 21 pullups?!)

Thanks for the help.

Jeff
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Old 03-27-2006, 06:25 AM   #2
Allen Yeh
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Days like the example above are Max Effort days or ME days as you will see them referenced. You select a weight that you can do or go for PR's on the reps listed. Some people pyramid the weights up, some people already know what weights challenge them and then try to stay with a heavy weight. The prilephin chart is a good tool for that.

Read around the site more you will see that if you are jsut starting these workouts the key is to scale the weight for the workout to something manageble. For example, if you are currently don't overhead squat at all then you would be best off doing this workout with no weight aka a PVC pipe or wooden stick. Handstand pushups would be assisted (your knees/legs are on a bench) and the pullups would be broken.

You would be shocked by the number of people that can do 21 pullups in a row (I'm not one of them, though) Break the sets up into something manageble. but the key to this workout is to do all 21 reps before moving onto the next exercise and then doing 15..9.

Hope this helped.
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Old 03-27-2006, 10:45 AM   #3
Lincoln Brigham
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The handstand pushups are the toughest of the lot. Not too many people can do a full range of motion HSPU. So, most everybody scales those down, usually with a shorter range of motion, even if it means barely unlocking the elbows. Other ways to scale: Have two partners grab your ankles and assist you. Standing barbell press with less than bodyweight on the bar. Ditto dumbell presses. Pushups with elevated feet.
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Old 03-27-2006, 09:08 PM   #4
Tony Young
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Jeff,
Somewhere in this board is a thread (that I can't find) that explains the max days like this; after a good warm up (e.g. CFWU) do a light set of 10-12 DL's if that's today's exercise de jour of the day today. Use this to groove the move and check form. Then pick a weight that's pretty hard to do a triple. If your max is, say, 360 start at 265. Go to 315, 335, 345, now your max single 360 or push it to 365. New PR, cool! Now, back down to 270-285 (75-80% 1rm) for the remainder of your singles. This uses your "left over" strength and allows you to concentrate on wonderful form with a goodly amount of weight. I like this routine and have made good progress with it.

If you don't know your 1RM, start light and experiment. It doesn't have to be perfect. Explore, see what you've got. You can always do it again later and shift the numbers around.
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Old 03-31-2006, 10:41 PM   #5
Jeff B. Mills
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Thanks for the input!
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