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Old 11-27-2011, 07:08 AM   #12241
Scott Jenkins
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Re: A Bears Tale

27 November 2011

Candlestick practice - lever progression.

7 rounds for reps:

1 minute max Front Squats 70k - 19-11-10-10-10-10-10 - 80 reps
1 minute max Muscle Ups - 7-6-5-5-5-5-4 - 37 reps

Total score - 117

Real hard workout, got breathy, the front squats were all cleaned from floor so was doing one max set per minute, muscle ups felt strong.
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 11-27-2011, 11:37 AM   #12242
Matthew Williams
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Re: A Bears Tale

Scoreboard is up;

https://docs.google.com/spreadsheet/...jSGI5Y0E#gid=3

Next WOD announced;

WOD 2

"For the grace of Cindy"
12min AMRAP

10 rounds of Cindy -
5 Pull ups
10 Push ups
15 squats
Followed by max reps ground to overhead with 60kg/40kg

Your score is the number of GTOH completed in the remaining time following 10 rounds of Cindy.

Standards: Video will be posted however -
Pull ups - chin over bar, full extension at the bottom
Push ups - Chest to floor, no hand release required
Squats - Hip crease below knee at bottom, fully open hip at the top
GTOH - Full lock out overhead, don't catch the bar off the bounce.
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Old 11-27-2011, 11:49 AM   #12243
Scott Jenkins
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Re: A Bears Tale

Looks like a good workout, would prefer 12 minutes of gtoh but with only 5 pull ups the butterfly will not be any advantage and push ups will be crushed. At a glance my goal is at least a complete grace at the end.
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 11-28-2011, 12:28 PM   #12244
Nik Nichols
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Re: A Bears Tale

Quote:
Originally Posted by Scott Jenkins View Post
Looks like a good workout, would prefer 12 minutes of gtoh but with only 5 pull ups the butterfly will not be any advantage and push ups will be crushed. At a glance my goal is at least a complete grace at the end.
That would be great to hit a full grace after. How fast do you thing the 10 rounds will go?

I like you workout for today. I was to late checking it or Id have done it instead of the mainpage. But Brady talked me into it.

Oh nice video of front squats and the MU. What weight was it?
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Old 11-28-2011, 01:58 PM   #12245
Scott Jenkins
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Re: A Bears Tale

Quote:
Originally Posted by Nik Nichols View Post
That would be great to hit a full grace after. How fast do you thing the 10 rounds will go?

I like you workout for today. I was to late checking it or Id have done it instead of the mainpage. But Brady talked me into it.

Oh nice video of front squats and the MU. What weight was it?
Welcome back from thanksgiving Mr Nichols!!

IM after 7.30 for the 10 rounds of Cindy, that should be put into the Grace without breathing too hard. The front squats was 70k.
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 11-28-2011, 02:00 PM   #12246
Scott Jenkins
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Re: A Bears Tale

28 November 2011

Power Cleans

60k x 3
70k x 3
80k x 3
90k x 3
95k x 3

12 minute amrap:

5 HSPU
10 toes to bar
15 Box jumps 24" - 8 rounds plus 3

Everything but the box jumps unbroken, toes to bar fast and kipped all but the last round but still hung onto the bar.

Deadhang chest to bar pull ups 10/5
Close hands hspu 7/5/5
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 11-29-2011, 04:27 AM   #12247
Callum Campbell
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Re: A Bears Tale

Scott do you have any tips on improving HSPU's? I'm fine kipping I'm just struggling to do more than 3 strict
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Old 11-29-2011, 04:31 AM   #12248
Scott Jenkins
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Re: A Bears Tale

Quote:
Originally Posted by Callum Campbell View Post
Scott do you have any tips on improving HSPU's? I'm fine kipping I'm just struggling to do more than 3 strict
There stubborn like the shoulder press. Grease the groove is probably the best method, kick up a wall and hit 2 at various times through the day, dont go to failure with the sets just comfortable reps here and there.

Do you have long arms? If so you might want to make your hand placement slightly wider, the current standards used at regionals and games give you plenty of room for widening your hands.
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 11-29-2011, 05:44 AM   #12249
Ernie Guevara
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Re: A Bears Tale

Quote:
Originally Posted by Scott Jenkins View Post
Looks like a good workout, would prefer 12 minutes of gtoh but with only 5 pull ups the butterfly will not be any advantage and push ups will be crushed. At a glance my goal is at least a complete grace at the end.
That sounds like a great strategy mate!! Give it hell!!
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Old 11-29-2011, 06:06 AM   #12250
Scott Jenkins
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Re: A Bears Tale

Quote:
Originally Posted by Ernie Guevara View Post
That sounds like a great strategy mate!! Give it hell!!
Will do Ernie, its on for tomorrow night, we go less hard programming tonight also so will be raring to go for it.
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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