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I would suggest several sets like 10 - 15 sets of 2 - 3 reps. Setup as competition and use bands.
Brian Alsruhes Darkhorse use variation lifts for heave 1 5 and 5 RM one day and one day using 10 minutes emom x 3 reps banded at about 50 - 60 % working on technique and speed.
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Nice pulls there, shame yoI missed 635 but it broke the floor so you know you can get it next time. Good work
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I like the idea of doing them light and EMOM, a good way to build in some volume in a short period of time!
Thanks! Yea, itās there. Not peaked at all, and probably a little bit of fatigue built up from the banded variation first. I do think 635lbs is there for my conventional though.
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Yes to both. Chuck Vogelpohl was known for doing this.
09/03/2018
Squats (SS with Hanging Leg Raises 5 x 10reps)
135 x 5
225 x 5
315 x 3
385 x 5
385 x 5
385 x 5
385 x 5
315 x 10
All sets felt solid here. RPE 8 at the most. Hot and humid today. Basement floor was wet with humidity, I had to dust chalk everywhere so that I was slipping.
Bench (SS with Kipping (or at least an attempt at kipping) Pullups x 5)
135 x 5
185 x 5
225 x 3
265 x 5
265 x 5
265 x 5
265 x 5
225 x 6 ā no leg drive (floor too slippery), so these were just done flat back
Watched one of the āFittest on Earthā documentaries yesterday on Netflix so I was in the Crossfit mood and wanted to see if I was even coordinated to pull off a kipping pullup. Nope. It was an awkward flailing regular pullup. Somehow I started generating fatigue in my pecsā¦or maybe this was just because it was between set of benchā¦
Training is getting pretty stale a the moment. Heavily considering moving into more Crossfit-esque training in 2019. I think it fits much more closely with my physical activity outside of the weight room. Iām starting to feel like the weight room is hurting my performance in sports more so that it is helping it. I think that Crossfit would help move me back into the athletic direction.
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The pecs help with āextensionā of the humerus - - flexion being raising your arm straight up like a front DB raise. Itās possible to feel fatigue during a pull up.
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Haha, yeah. My wife is wanting to get more into working out and I have a couple buddies who have also expressed a little interest in like a weekly get together for a workout followed by BBQ. So like a little Saturday workout from like 10-11:30 then having a BBQ afterwards. It wonāt be Crossfit per se, but like a scale-able Strongman workout with some carry events, sprints, and other fun stuff to challenge the gang. I think Crossfit(ish) workouts, fit the bill a little better than my current regime. Also, they look much more fun.
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You already sound like a CrossFitter! They have Saturday morning partner WODs.
Make sure you consume more calories at the BBQ than you burn during the workout!
This sounds like Iām knocking your plan, but Iām not. You know Iāve dabbled on CrossFit. I hope you find a way to make it work for you.
Maybe some of us could get together and create WODs to do during the '19 T-ransformation Challenge. We could all do the workout and compare numbers/times. It woulld definitely help burn some fat and improve conditioning.
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Haha, Iād be lying if I said I wasnāt quite attracted to it.
This will be guaranteed!
I like to joke about Crossfit as much as the next guy, but it has a lot of things going for it that are in line with my future fitness plans. Iām starting to think a bit more long term, and I donāt think powerlifting is the route Iād like to take.
I think this is a great idea. A custom TNation benchmark workout of sorts.
Even at my buddies place Iām working out at these days we are doing a monthly challenge. Nothing crazy, but just something that everyone can participate in and put up numbers/time. September is āCannonball Grip Hang Timeā. Literally just hanging from the cannonballs for as long as we can and posting times up on the white board.
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The only downside of creating WODs is that I tend to get crushed by things that appear very manageable on paper.
Iāll write it up or every copy something and heād to the gym. I plan to do 5 rounds for time but Iām sitting on the floor eating Starbursts to fight off death after v3 rounds wondering what the hell busy happened. Am I that pathetic or did I just really underestimate the WOD?
Thereās definitely some trial and error when creating WODs.
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Haha, Iāve done this before!
This is so me. I watch these and want to start snatching or clean and press. Then I try a couple and decide errrrrrrm NO
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Give that man a prize, this is a good idea.
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Tell me about it! Iām not looking forward to the learning curve of olympic lifting. Such a lack of mobility right now.
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My mobility is probably ok for a bloke the wrong side of fourty, but my timing and coordination is a train wreck !!
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Iāve never liked front squats and Iāve never been good at them. Doing full cleans and snatches is not for me. Itās definitely not for me nor that Iāve got this 100 year old hip. Iāve written off front squats so that eliminates a lot of the CrossFit WODs.
Hopefully someday Iāll be able to do wall balls pain free.
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I am pro āintelligentā crossfit, just donāt be afraid to scale to your own needs. Unless youāre competing it doesnāt really matter ya know? If the intent of the workout is for lactic accumulation, then as long as that happens itās a win 
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Ever done box sit wall balls?