Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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start with abroomstick handle or piece of PVC pipe untill you feel comfortable with the movement . Then move up to a empty bar . If that feels good add a few small plates and see how that goes . Object is to get the movement down in the beginning ( if your new to it ) then work your way up slowly . Your first time your trying to get a starting place for next time. This is how I did it with new movements and it served me well , allowing me to obtain confidence in the movement while working towards a good starting point for the next time it comes up . Hope this helps good luck!
After several weeks off due to moving, crappy temporary home (a hotel) and getting used to my new job (as an almost 40 Y/O student at MIT- wow, scary) I feel like I am finally ready to get back on a regular schedule. Although I’ve been doing some hotel-based WODs to keep calculus from making me totally insane, I know that my fitness has suffered (probably from diet more than inactivity). So, here we go again! 3,2,1… GO!
After several weeks off due to moving, crappy temporary home (a hotel) and getting used to my new job (as an almost 40 Y/O student at MIT- wow, scary) I feel like I am finally ready to get back on a regular schedule. Although I’ve been doing some hotel-based WODs to keep calculus from making me totally insane, I know that my fitness has suffered (probably from diet more than inactivity). So, here we go again! 3,2,1… GO!
Front Squat 3-3-3-3-3
Second time doing front squats
45,65,75,85PR,95(x1)
Felt something not going to be right in my back on rep 2 at 95 so I dumped the weight forward (no bumpers) . This wasn’t good in my crammed little gym. Something is going to have to get moved out before I break it.
Pack:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 43kg, 10 reps
Push press 15kg dumbbells, 15 reps
Dips 20 reps
So we just aim to do 5 sets of 3 reps each set with a weight that pushes our form each time? I just want to verify. Thanks!
You could either do an ascending set, with the last set or second to last being a pr attempt or just go same weight straight across all sets. Most folks do the ascending. Obviously in the ascending, you won’t want to have a form wrecker in every lift, but those last lifts in the final one or two sets should be a knee wobblin’ elbow dippin’ free for all
I got 2 rounds. I still had plenty of time left, but I couldn’t lift my arms above my head, let alone do a HSPU at that point, so I couldn’t progress any further.
So we just aim to do 5 sets of 3 reps each set with a weight that pushes our form each time? I just want to verify. Thanks!
You could either do an ascending set, with the last set or second to last being a pr attempt or just go same weight straight across all sets. Most folks do the ascending. Obviously in the ascending, you won’t want to have a form wrecker in every lift, but those last lifts in the final one or two sets should be a knee wobblin’ elbow dippin’ free for all
Dude where is your avatar? You look naked without it!
I agree with you - For an experienced lifter in the last 2 sets it should be a struggle to get the last rep. If it’s not they should probably do an additional set.
For a newer lifter I would stick to a challenging load under which you can still hold your form. As the movement becomes familiar, and the technique solid, then go after those knee wobblers!
