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Thursday, August 21. 2008

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Front Squat 3-3-3-3-3-3-3 reps

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At the bottom of the front squat, drive up with the elbows to keep the bar on the front of the shoulder. This avoids the shoulders coming forward causing a chain reaction of the elbows dropping and coming forward on the toes.

Posted by at 02:00 | Comments (16) | Trackback (1)

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135-145-155-165-185-205-215 (fail second rep then finished out with 185)

Felt like I could do more, but didn't wanna guess. I was doing this by myself today and there isn't any room to drop weight in the shed where I work out.

#1 chad gardner on 2008-08-21 09:08 (Reply)

95-135-135-140-140-145(2)-135

#2 Lt Brittingham on 2008-08-21 15:31 (Reply)

WOD 185-205-225-235(f)-225-215-205

My form was not at its best today. Although 225 is a PR for 3 rep max, I think I can do more.

#3 LtCol Weaver on 2008-08-21 15:38 (Reply)

Still learning the proper form. Need to work on high elbows.
105-135-135-135-135-145(f)-140

#4 Maj Silva on 2008-08-21 15:42 (Reply)

WOD 115-135-155-165-185-195(f)-190

#5 Maj Torke on 2008-08-21 15:45 (Reply)

75-80-85-95-95-95-95
Need to work on keeping the elbows up!!!!

#6 Noelle Ybarra on 2008-08-21 16:27 (Reply)

95 - 115 - 135 - 155 (success, but bad form) - 145 - 155 - 135.

High elbows, arched back!

#7 Capt Tattersall on 2008-08-21 16:48 (Reply)

75-80-85-90-90-85(f)-75

#8 Anne Ackerson on 2008-08-21 20:28 (Reply)

205-225-225-235-235-215-225

#9 Cpl Garcia on 2008-08-22 06:16 (Reply)

95-135-145-155-155-165(f 3rd rep)-155

Good workout with the 1630 group. Increased my max by 30 lbs.

#10 Maj Siary on 2008-08-22 06:47 (Reply)

95-115-145-155-165-170-155

Really need to concentrate on keeping my elbows up. Keeping them up made this exercise much easier and I was able to do more weight than I was expecting. Thanks Major J.

#11 Mario Paez on 2008-08-22 07:41 (Reply)

75-95-115-125-135-145-155(f)
Form needs work.

#12 SSgt Bivins on 2008-08-22 08:02 (Reply)

1stLt Banks 95-115-135-155-155-155-135 (did 5 reps on the last set to work on form).

#13 Lt. Banks on 2008-08-22 08:42 (Reply)

DID 45-45-65-65-65-70-70 my first sets of squats

#14 Duane Crow on 2008-08-22 09:01 (Reply)

105-135-145-155-165-175-185(f)

#15 Capt St. Croix on 2008-08-22 10:14 (Reply)

WOD at the Loch Dojo: did 95 for all seven sets. Struggling with proper form and arm placement. Legs feel strong, but weight placement and arm/wrist flexibility is something I must improve. Am looking forward to the class this Saturday.

#16 J Goodes on 2008-08-22 20:08 (Reply)

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