AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL: BB Rows

Showing posts with label BB Rows. Show all posts

Monday, March 11, 2013

OPT: Wk 11 Day 1

Monday 3-11

A. Weighted chin up 3, 3, 3; rest 2 min

90-90-90

B. Bent over barbell rows 4-6x3; rest 2 min

235-255-275-295x5

For time:

30 front squat 115/85#

10 CTB chin ups

20 front squat

20 CTB chin ups

10 front squat

30 CTB chin ups

7:26

Monday, November 5, 2012

Wk 3: Power Clean & Back Squat Volume

Monday 11-5

Power Clean - 3x3
185-220-230-240-250x2
Back Squat - 10-10-8-8-6
330-340-355-365-380
+
3 Sets:
Pistols, 55 x 10-10-10
SG Pull-ups x 12-12-10
CG BB Rows, 205 x 12-12-12
Goodmornings, 175 x 8-8-8
+
3 Sets:
Ab Wheel x 20
DUers x 50
Ball Slams x 20

Monday, October 29, 2012

Wk 2: Hang Power Clean & Back Squat Volume

Monday 10-29

Hang Power Clean - 3x3
185-205-220-230-240
Back Squat - 10-10-8-8-6
325-335-350-360-375
+
3 Sets:
Goodmornings, 165 x 10
SG Pull-ups x 10
BB Rows, 205 x 12
1 Leg RDL, 100 x 10
Ab Wheel x 20
Jump Lunges x 20

Thursday, October 25, 2012

Wk 1: Power Snatch & Back Squat ME/PM

Thursday 10-25

Power Snatch - 3x3
165-175-185
Back Squat - 8-5-3-1-1-1-5
280-375-445-470-470-470-375
+
3 Sets:
A. Rev Hyper x 20
B1. Sup Pull-ups AMRAP -1 x 9-9-8
B2. SG BB Rows, 185 x 12
C. GHD x 20
D. Pistols, 55 x 10
E. Max Broad Jump x 10

Monday, October 22, 2012

Wk 1: Power Clean & Back Squat Volume

Monday 10-22

Power Clean - 3x3
225-235-245
Back Squat Volume - 10-10-8-8-6
315-325-340-350-365
+
3 Sets
A. Goodmornings - 155#, 10-10-10
B1. SG Pull-ups, 10-10-8
B2. CG BB Rows - 245#, 10-8-8
C. 1 Leg DL - 100#, 8-8-8
D. Ab Wheel, 15-15-15
E. Jump Lunges, 20-20-20

Friday, October 12, 2012

Wk 4: Back Squat ME/PM

Friday 10-12

Hang Power Snatch - 3x3
150-160-170
Back Squat - ME/PM, 8-5-3-1-1-1-5
295-365-420-465-485-500-510F-365
+
3 sets:
GHD x 20
Pistols, 55 x 10
FG Pull-ups x 10
BB SG Rows x 12
Rev Hyper x 20

Monday, October 8, 2012

Wk 4: Back Squat Volume

Monday 10-8

Hang Power Clean -3x3
215-225-235
Back Squat - 10-10-8-8-6
325-335-350-360-375
+
3 Sets:
Goodmornings, 155 x 8
BB Rows, 235 + Ring Rows, 12/12
Split Squats, 55 x 10
+
2 Sets:
1/2 moon x 20
Ball Slams x 20

Friday, October 5, 2012

Wk 3: Back Squat ME/PM

Friday 10-5

Power Snatch - 3x3
165-175-185
Back Squat - ME/PM
285x8-355x5-410x3-455-465-475-485-355x5
+
3 sets:
GHD x 20
FG Pull-ups + 185# BB Rows - 12/12
Pistols, 55# x 10

Monday, October 1, 2012

Wk 3: Back Squat Volume

Monday 10-1

Power Clean - 3x3
185-215-225-235-245x2
Back Squat - 10-10-8-8-6
315-325-340-350-365
+
Split Squats - 3 sets
50 x 10-10-10
BB Rows - 3 sets
245 x 10-10-10
DB RDL - 3 sets
100 x 10-10-10
+
2 sets:
Ab wheel x 20
SG C2B Chins 12-10

Tuesday, September 25, 2012

Wk 2: Back Squat Volume

Monday 9-24

A. Hang Power Clean - 3x3
185-210-220-230
B. Back Squat - 10-10-8-8-6
305-315-330-340-355
+
C1. BB Rows, 230 + Body Rows - 3 x 10-12 ea
12/12-12/12-12/12
C2. Bulgarian Split Squats - 3 x 8-12
70 x 8 x 3
C3. Goodmorning - 3 x 10
135-145-155
+
FLR - Max
DH Pull-ups Max (12)

Friday, September 21, 2012

Wk 1: Back Squat ME/PM + Drop Sets

Friday 9-21

A. Power Snatch - 3x3
165-175-185
B. Back Squat - ME/PM
335x5-390x3-435-445-455-350x5
C. Back Squat - Drop Sets
315x15-275x20
+
D1. Pistols - 3x10
50-50-50
D2. Pull-ups - AMRAP -1 x 3
FG 14-11-11
D3. Reverse Hyper - 3x15
BW-BW-BW
+
Snatch Grip BB Rows, 185 x 12-12
GHD x 15-15

Monday, September 17, 2012

Wk 1: Back Squat Volume Day

Monday 9-17

A. Power Clean - 3x3
185-215-225-235
B. Back Squat Volume - 10-10-8-8-6
225-295-305-320-330-345
+
C1. 1 Leg RDL - 3x8-10
55-60-65x8
C2. BB Rows - 3x10-15
235x12-12-12
C3. Back EXT - 3x15
BW-BW-BW
+
Pull-ups + K2E - 9-7
FLR - Max

Monday, August 27, 2012

Wk 3 Day 1

Monday 8-27

A. Power Clean - 3x3
135-185-215-225-235-245 (F-2-F-1)
B. Back Squat - Power Matrix
265x8-335x5-390x3-435x1x3-350x5
C. 1 Leg RDL
100x10x3
D1. BB Rows - 3x10
SG+Supinated 185-195-205
D2. Ring Push-ups 3x10
As Rx'ed + squeeze at the top

Monday, August 13, 2012

Wk 1/Day 1

Monday 8-13

A. Power Clean - 3x3
135-185-205-220-225-230
B. Back Squat - Power Matrix
260x8-325x5-375x3-425x1x3-355x5
C. 1 Leg RDL
100x10x3
D1. BB Rows - 3x10
225x10 over + 175-195-195x10 under
D2. Ring Push-ups 3x10
As Rx'ed

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.