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Exercises Movements, technique & proper execution

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Old 01-08-2005, 07:36 AM   #1
Justin Rawley
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Can the iron cross be trained everyday, or should I do it every other day. Should I do several sets in one workout or is it better to grease the groove on this exercise - or should I switch it up different days between normal 'sets' and a more 'do it everytime I walk in the door' approach?
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Old 01-08-2005, 03:24 PM   #2
Eric Moffit
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i've got nothing to add except that i hope coach sommer responds...its been a while since we've heard his words of wisdom
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Old 01-08-2005, 05:52 PM   #3
Pat Janes
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I've been working on this in a sort of a GTG fashion, Justin.

I run on down to the shed every now and then throughout the day; do a muscle-up to get up on top of the rings (these are getting easier as a result) and hold a couple of 5-sec static holds in a reasonably comfortable position.

I've only been working partials so far; I'd like to be able to work in some assisted crosses with the Iron Woody bands, but haven't figured out how to rig them in the right position yet.

I vary how much I do on a given day, by how I feel. Haven't done any in the last 2 days, because I've worked pretty hard on other things (mostly the WOD), but other days, I might do 6-8 sets throughout the day.
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Old 01-09-2005, 10:15 AM   #4
Robert Wolf
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You covered it all! I think the varried approach is easy on the mind and allows for excellent progress. Perhaps stick with a specific approach for a week or two as part of the warm up.

Let us know how things go.
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Old 01-09-2005, 10:54 AM   #5
Christopher Sommer
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I'm not sure about the words of wisdom, but I'm happy to provide what assistance I can.


I recommend alternating days of static holds and cross pulls. For the static days, 3-5 sets of a comfortable static hold should be fine. Trying to build to a certain amount of total time would probably be too demanding on your shoulders and elbows at this time.

For cross pulls, I prefer 3 sets of 3 pulls. These can be done in several ways; hanging inverted with dumbbells, with iron woody bands, partials on the strap rings or my power levers.

Yours in Fitness,
Coach Sommer
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