AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL: January 2012

Monday, January 30, 2012

Wk 1: Clean & Jerk, Back Squat, Pulls + Core

Sunday 1-29

Clean & Jerk - 70% x 3 x 2, 73% x 3 x 2, 76% x 3 x 2
180-185-190,195
Back Squat - 70% x 6 x 6
325 x 6 x 6
Clean Pulls - 70% x 5 x 3
235 x 5 x 3
+
3 Sets:
Inverted Hangs x 5
Rev Hyper x 15
DH Pull-ups, 7-6+1, 6+4
1/2 Moon x 20

Wk 1: Snatch, Front Squat, Pulls + Core

Saturday 1-28

Snatch - 70% x 3 x 2, 73% x 3 x 2, 76% x 3 x 2
130-135-140
Front Squat - 70% x 6 x 6
255 x 6 x 6
Snatch Pulls - 90% x 5 x 3
165 x 5 x 3
+
3 sets:
10 GHD
10 EXT
10 side bends r/l, 70#

Tuesday, January 17, 2012

Delaod: Clean Skill Day, Back Squat

Tuesday 1-17

Clean Segment Pull + Clean (1+1) x 5 @ 50-75%
135-140-145-150-155
3 Position Clean & Jerk (3+1) x 5 @ 65-75%
155-160-165-170-175
Back Squat x 3 x 5 + 5 Box Jumps
295-325-350-375-385

Deload: Snatch Skill Day, Front Squat, Pull-ups, HSPU

Monday 1-16

Snatch Segment Pull, x 4 x 5 @ 50-75%
95-110-110-125-135
3 Position Snatch (high to low) x 3 x 5 @ 65-75%
95-120-120-120-125-130
Front Squat x 2 x 3 @ 80%
235-255-275x3-295 x 2 x 3

Dead hang Pull-ups: 10-10-7-6
HSPU off Paralletes: 5-4-3-3

4 Sets:
Rev Hyper x 15
1/2 Moon x 20
Rev GHD x 15

Friday, January 13, 2012

RPT: Press & Deadlift

Friday 1-13
REVERSE PYRAMID TRAINING:

Press
225x4-205x6-185x9
Deadlift
480x7-425x9--370x11

I havent felt like this in a while... I miss it and I like it. I am going to shoot for 4-6, 6-8, 8-10 from now on, I will keep the weight the same for the bottom end (4-6-8), add 5# for the middle (5-7-9) and 10# for the top end (6-8-10) of each set.
Next time should look like this
Press 225 4-6, 215 6-8, 195 8-10
Deadlift 490 4-6, 435 6-8, 380 8-10

Thursday, January 12, 2012

Deload: Snatch, Clean & Jerk, Back Squats

Thusrsday 1-12

Snatch, build to a heavy single
95-115-135-145-155-165-175 (PS)
Clean & Jerk, build to a heavy single
135-155-175-195 (PC)-> 215-215
Back Squat x 3 + 3 Box Jumps
315-330-345-360-375-315-275

Wednesday, January 11, 2012

Deload: Snatch, Clean & Jerk, Snatch Balance

Tuesday 1-10

Snatch, 60% x 2, 65% x 2, 70% x 1, 60% x 1 x 3
110-120-135-110
Clean & Jerk, 60% x 2, 65% x 2, 70% x 1, 60% x 1 x 3
155-165-175-155
Snatch Balance + 1 1/4 OHS
95-115-125-135-145

Monday, January 9, 2012

Deload: Snatch, Clean & Jerk, Front Squat RPT

Monday 1-9

Snatch, 70% x 1, 75% x 1, 80% x 1 x 2
135-150-155
Clean & Jerk, 70% x 1, 75% x 1, 80% x 1 x 2
185-195-205
Front Squat, RPT
310x3-275x5-245x9

trying to get used to doing front squats with my arms crossed again... weight keeps slipping forward

Friday, January 6, 2012

5x5 @ 70-80%: Press & Deadlift

Friday 1-6

Press (wide grip) x 5
165-175-185-195-205-205
Deadlift x 5
405-420-435-445-455-455

4 sets:
wtd sit-ups, 70# x 12
dead hang wide grip chins x 5
goodmornings, 185-195-205
hanging leg raises

Thursday, January 5, 2012

Clean & Jerk, Back Squat, Clean pulls

Thursday 1-5

Clean & Jerk,
135x2-165x2, (PC)-190x2-205x2-220-225-230
Back Squat
375x2-405x2-405-370x3-380x3-385x3
Clean Pulls,
230 x 2 x 3

Tuesday, January 3, 2012

3 Position Snatch & Clean + Jerk, Snatch Balance

Tuesday 1-3

3 Position Snatch (high to low)
95-95-95-95
3 Position Clean (PC) + Jerk (high to low)
135-135-135-135
Snatch Balace, x 3
95-125-145-145-145
+
3 rds:
Side Bends, 70# x 20 (R/L)
Ab Wheel, x 20
Reverse Hyper x 15

Monday, January 2, 2012

Snatch, Front Squat @ 90%

Monday 1-2

Snatch
x3-95-115 x2: 135-150, 160 (PS), 135x3x3
Front Squat
275x3-305x1-325x1-275x2
Snatch Pull
175x2x4
+
2 rds:
Sn. Grip SLDL 175x5
TGU 35# x5 (r/l)

WORLD CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, Clean and Jerk, and snatch.

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

GENERAL PHYSICAL SKILLS

If your goal is optimum physical competence then all the general physical skills must be considered:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - the ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

WHAT IS CROSSFIT?

CrossFit is described as: constantly varied functional movements executed at high intensity. Let's break down what that means.

Constantly varied means exactly what it says. When you come to do a CrossFit workout it is different than the workout you did yesterday and the one you will do tomorrow. This keeps you guessing and well rounded. You want your body to perform the best it can at all times. Constantly varying workouts can be scaled to your abilities as well. It keeps your body guessing so that your body reacts in a positive way and gets in better shape. It does no good to go to the gym and do the same workout all the time. Your body gets used to that work load and decides to not improve because it is not being pushed.

Functional Movements means real exercise. In CrossFit movements using selectorized machines are not going to happen. In CrossFit the best machine to have is yourself. Movements that your body does naturally, such as squats, push-up, and a combination of other exercises are key for your body to be in the best of shape. These motions are not only good for working out; they are the basics of every day movement.

High Intensity is the hardest part, but it is what makes the workout. Intensity is increasing weight, reps, speed, or time to whatever you can perform and handle. Intensity is what makes your fitness, health, and body better. A moderate intensity does nothing but maintain what you already have. You have to increase to a high level of intensity to see results. If your body is not pushed to a limit you stay the same, and you stay out of shape. Pushing your body is the only way to see results. Intensity is not a heart rate; it is how fast you are moving your weight at your speed.

Real Exercise. Real Results. That is what CrossFit is. Plain and simple.