Lynne
Talk about shoulder stability. Lynne is a nasty couplet that forces us to the edge of our abilities and then asks us to do it nine more times. 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. Likewise, pick a pull up scale that will allow you to get a significant number of reps in each round. 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. 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). I will say this – make your choice with your goals in mind. 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