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Tuesday, August 26. 2008

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

Push Jerk 3-3-3-3-3-3-3 reps

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Push Jerk - "Dip, Drive, Dip" - bar on shoulders, elbows forward of the bar, dip down with the knees first, keep shoulders back (shoulders should travel straight up and down on the dip) and weight on heels, dip should be about 3 inches, drive up with the hips (hips should fully open), bar travels straight up and overhead, maintain active shoulders and elbows locked out once bar is overhead, jump from starting position with feet under hips to feet under shoulders, land in a dip position with legs bent 2-3 inches, stand up after landing in the dip.

Posted by Mac at 01:00 | Comments (17) | Trackbacks (0)

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WOD: 135-145-155-170-185(f)-165(f)-N/A
Felt good going up through the 1st 4 sets. Got ahead of myself on set 5 and tweaked my wrist on set 6...shut it down after that.

#1 Maj Kampen on 2008-08-26 11:38 (Reply)

WOD 135 155 175 185 205(f) 190(x2,f) 185

Made too big a jump 185 to 205. All in all, a very disappointing day.

#2 LtCol Weaver on 2008-08-26 11:54 (Reply)

115-135-155-155-155-160-165(2x,f)

#3 TRE on 2008-08-26 14:31 (Reply)

WOD: 135, 145, 165, 170, 185(x 2, f), 165, 180. Big jump from 170 to 185. First 185 popped up; second 185 took too long to lock out; so third 185 only cleared past my head before failure. Was able to regroup and eventually hit PR with 180.

#4 J Goodes on 2008-08-26 16:24 (Reply)

WOD 135, 145, 155, 175, 185 (f), 175 (f), 165
Felt strong, found my max, good day overall

#5 Maj Torke on 2008-08-26 16:34 (Reply)

WOD: 155-165-175-180-185-185-190-195(f)

Failed on my second rep of 195. Popping the hips on the "drive" is important to get the weight moving upwards. Pulling yourself down under the bar on the re-dip helps with locking the elbows and getting the shoulders active.

#6 Maj Joseforsky on 2008-08-26 17:31 (Reply)

WOD 135, 145, 155, 175, 185, 205, 205. After 6th set had to be coached to re-dip. Redid 205 and felt great did one more rep at 215 felt great. Great day Joe and Steve thanks for motivation. 215 is a PR for me!!!

#7 Alex Gunny Brinker on 2008-08-26 17:49 (Reply)

WOD: 45-55-65-75(F)-65-65-65. Can really feel the difference between good and bad form. Need to continue focusing on proper techniques, not weight, at this point.

#8 Jeanne Goodes on 2008-08-26 20:10 (Reply)

WOD: 65, 75, 85, 95, 105, 115, 135 (PR).

Still working on form. Need to lock arms as I dip under the bar...More drie. Rest with weight on chest not extended above head. Need to up the weight next time, still looking for max.

#9 Chet Whitley on 2008-08-26 20:11 (Reply)

WOD 135, 145, 165, 170, 185, 200, 205(f)

Started off a little too slow, 135 should of been a warm upset. Failed on the third rep of the last set.

#10 Nigel Keane on 2008-08-27 03:51 (Reply)

155-160-165-170-175-180(F)-180

Possibly with good form on all three reps could go a little higher. Definitely could feel the ease in which the bar went up when I had a good drive and form.

#11 Mario Paez on 2008-08-27 06:48 (Reply)

WOD : 65-75-85-95-115-125-135

#12 shuja hussain on 2008-08-27 08:28 (Reply)

75-85-95-115-125-1 130-135(F)
I think I finally got the "dip, drive dip" now I need to focus on warming up properly so that I am able to lift more wieght during the work out sets.

#13 l on 2008-08-27 11:11 (Reply)

95-115-125-135-140(f)-135-135
Need to focus on form, form, form.

#14 Billy Bivins on 2008-08-27 11:54 (Reply)

55-65-75-80(f)-75-75-80(f) I really need to work on the form on this one!

#15 Noelle on 2008-08-28 07:00 (Reply)

45-45-45-50-55-55-60
Finally got the dip-drive-dip coordination down!

#16 Tammy Whitley on 2008-08-28 07:40 (Reply)

55-65-75-85-85-90(f)-85

Got better on my technique on my last set

#17 Capt Pickett on 2008-08-28 08:48 (Reply)

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