Sep 18, 2012

091912 - Wednesday

"Lynne"

5 rounds for max reps of:
Bodyweight bench press
Pull ups


13 comments:

Noah said...

http://www.youtube.com/watch?v=k3Mvyt4pBQQ

I forgot to attach a video to today's workout. This 5 min video is a great one from the Sweatt-Phelps' on shoulder positioning and what to "do" with the bar while benching.

Ed said...

Noah - I added the video to the post. Thanks.

scottnkelly9901 said...

IMCF Hohenfels:

"Skill"
Shoulder press
10x10 @ 65lbs (~1 min rest b/w sets)

Then:
Modified the "Lynne" with TRX elevated push-ups ILO bench press. Stopped set if/when I had to rest or break form.

Total: 142 push-ups / 72 pull-ups
Broken down as follows
22 / 12
25 / 15
30 / 15
30 / 15
35 / 15

Jason McKenzie said...
This comment has been removed by the author.
Jason McKenzie said...

175lbs for the bench/normal pull-ups

11/17
8/11
6/10
5/9
5/9

rob said...
This comment has been removed by the author.
Ross said...

Did a good run with cadets this morning.
1mile run
800 jog
800run
800jog
400 run
400jog
400run
400 jog
Followed by the standard PU and SU rotine

Wod:

225#
12/20
10/20
6/15
6/15
5/16
Total: 125

rob said...

Unfortunately today required two exercises that are many months away for me. Instead I did:
21-15-9
back squat 135
Get-ups
Hollow rocks
9:24

I can get finger tips on my L-hand to touch the bar and that's good enough for satabilization. Getting those finger tips there is a challenge but helps to increase ROM.

Justin Mcgovern said...

155# on the bench
15/15
10/12
5/10
3/10
3/10

Andy M. said...

All over the place today. Blew up my WOD by doing a bunch of bench presses and chest to bars yesterday. Ended up working skills on hang/sqt snatch, OHS, and HSPU.

Noah said...

Bench is definitely a weakness of mine, and weightlifting in general for that matter. Scaled to 135# and made myself do at least 7 per round regardless of how many sets it took, went from 9-8-7s. Pullups started deadhang and went to kipping for 11-14-10-11-10.

Then jumped on tall things afterwards.

Scott said...

are we supposed to do this one for time?

rob said...

Scott - There is no time component for Lynne. There is however a lot of discussion on the CF discussion board if you'd care to look at it. Athletes generally take 3 - 5 minutes between rounds (1 x round being BP followed by PU). Some will take rest between BP and PU. I take 3min between rounds (that is when I'm healthy!).

There is also discussion concerning kipping vs. strict pull ups and there are many opinions, but either are OK. I make my choices base on following IWCABTAMD (increased work capacity across broad times and modal domains). I figure I can't go wrong if I follow that.