Post work and results to comments.
Glenn's end range of motion, left hip flexor.
Glenn's end range of motion, right hip flexor.
OPT Big Dawg Challenge #3 is Sunday, January 16th – register here. Also, a few changes to bring in the new year, including a new website, online/automated payments, and a 30-day Primal/Paleo challenge. Stay tuned…
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A1 100(1)
A2 5/5/3 BB (it is hard to do pullups while laughing)
B. Did all shoulder tests with 10 lbs and passed all three
Airdyne / handstand push up hold 28/48=76
I like the comparison on Glen’s hip flexors. Now to figure out the reason and how to fix it….(this stuff makes me want to go back to work)
A. Bulgarian split squats, 3 x 8-10/leg, 3010; 2:20 rest
B. Trap 3, 3 x 8-10/arm, 30X0, :60 rest
+
21/7-18/6-15/5-12/4-9/3-6/2-3/1 of:
Glute-ham sit-ups
Muscle-ups
A. L/R: 10/10, 9/9, 9/9 @ 45/hand
B. L/R: 8/8 @ 16, 10/10, 9/9 @ 11
GHDSU/MU: 11:39
7 rounds
10 DL 165#
50 DUs
28:55…. did not see that taking that long… lol
then rearranged the gym b/c i’m OCD. put things back where you found them, please!
15 min AMRAP
10 burpees
10 ring pushups
7 rounds plus 3 burpees
Aaaand the 9 day break shows… haha
Holly, I think it might have something to do with age…which you might know about.
Press: 5-3-1; 160 (no extra)
Bench: 2x15x185
“DT”
5 rounds for time:
12 DL @ 155
9 HPC @ 155
6 PJ @ 155
9:44
A. Back Squat – 3 x 3 @ 80%; rest 90 sec
B. Front Squat – 3 x 3 @ 80%; rest 90 sec
C. Overhead Squat – 3 x 3 @ 80%; rest 90 sec
3 sets:
30 unbroken wall balls
rest 20 sec
25 unbroken chin ups
rest 3 min
A. 260
B. 225
C. 160, 135×2
WB’s and pullups unbroken
Starting Strength
Squat 3x5x330 felt clean. Must mean that the next workout will suck extra bad.
Bench 3x5x210
DeadLift 395×3 Started the 4th pull and almost broke my back. Definitely a technique issue. Need to reset.
Forgot to do chinups. Oops
Dear Holly and Jessie,
Please have Stephen document your equivalent positions. Undoubtedly, they will serve as motivation during the challenges ahead in 2011.
My goal is simple – 2 photos capturing arms fully extended overhead, back to wall, no grimace (remember, suffer in silence people). With this seemingly simple accomplishment, overhead strength and mental toughness will be dramatically enriched!!!
While age is always a variable for consideration, I do not believe it is a limiting factor at this point for this goal. I challenge all ages to adopt my goal for 2011. Some are already there (Stephen, you bastard!) others have work to do (you 14 year olds know who you are). Let’s have a gallery of photos on the new website extolling the functional flexibility of our members!!
2011 is going to be an incredible year!!!!
See you on the new site,
Glenn