Friday, August 1, 2008

Friday 8-01-08

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

See comments for scaling.

Post time to comments.


Posted by Steve at 11:41 AM

3 comments:

Steve said...

Advanced:
As Rx'd
Women 95#

Intermediate:
scale the weight to 95-115# for men/55-75 for women
If you can't do ring dips do 2X the bar dips

Beginner:
21-15-9
Dumbbell cleans
Bar Dips
If you can't do do bar dips do 1.5X the number bench dips.

Newbies:
15-12-9
Dumbbell cleans
Bench Dips

August 1, 2008 at 11:44 AM
Steve said...

Oh, and clean are "hang power cleans" - Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.

August 1, 2008 at 11:46 AM
Steve said...

Warm up 3 rounds:
Samson stretch
15 abmat sit-ups
10 OH squats
5 pull-ups
15 gm's w/stick

WOD: Int/Beg
“Elizabeth” - first time
21-15-9
Clean 75 pounds
Bar Dips

9.25 (wanted to beat 10) :)

2x5 reverse grip pull-ups for fun.

Could've gone heavier on the cleans, but wanted to practice for time. Could've doubled bar dips, but want shoulders for push-ups tomorrow!

August 1, 2008 at 6:24 PM

Post a Comment

Subscribe to: Post Comments (Atom)