AGE AND WEIGHT ARE JUST NUMBERS

Showing posts with label Dips. Show all posts

Wednesday, July 17, 2013

OPT: Wk 6 Day 2

Wednesday 7-17

A. Strict press build to a 2rm
135-165-185-205-220-225x1

B1. Weighted dip; 3-4x5; rest 2 min
130-140-150-160x3-160x4

B2. Supinated weighted chin up; 2-3x5; rest 2 min
110-110-120-125x2-125x2

C. Amrap unbroken strict hspu; rest 20 sec x10
9-2-2-2-2-1-1-1-1-1

5 rounds for time:

10 CTB chin ups

20 calories airdyne (20 Burpees)
9:48

Tuesday, July 9, 2013

OPT: Wk 5 Day 2

Monday 7-8

A. Push jerk; build to a 3rm
135-185-215-235(PPx1)

B1. Weighted dip; 4-6x5; rest 2 min
110-115-120-125-130

B2. Supinated weighted chin up; 3-4x5; rest 2 min
85-90-95-100x3-100x3

C. Amrap unbroken strict hspu; rest 30 sec x10
9-4-3-3-2-1-1-1-1-1

5 rounds for time:

10 unbroken knees to elbow

10 box jumps 30/24" (step down)
6:43

Thursday, June 27, 2013

OPT: Wk 3 Day 1

Monday 6-24

A. Push Press; build to a 4rm
185-215-235-255x3
B1. Weighted dip; 6-8x5; rest 2 min
80-90-100-110x7-115x6

B2. Supinated weighted chin up; 4-5x5; rest 2 min
50-70-85-95x3-85

C. Amrap unbroken strict hspu; rest 45 sec x10
4-2-1-1-1-2-1-3-1-1

D. Amrap unbroken CTB chin ups x3; rest 4 min
24-16-15

Saturday, June 15, 2013

OPT: Wk 1 Day 2

Wednesday 6-12

A. Press; build to a 6rm
155-175-190-205

B. Weighted dip; build to a 3rm
55-70-85-100-115-130-145+

C. Supinated weighted chin up; build to a 3rm
45-70-90-115x2

D. Amrap unbroken strict hspu; rest 1 min x10
7-4-3-2-2-2-3-1-2-1

3 rounds for time:

7 muscle ups

14 ghd sit ups
4:52

Wednesday, January 9, 2013

OPT: Wk 2 Day 2

Wednesday 1-9

A1. Weighted dip 3-4x4; rest 10 seconds

45-55-65-75-85

A2. Amrap unbroken ring dips x4; rest 3 min

14-11-9-7-7

B1. Weighted chin up 2-3 tough reps x4; rest 10 seconds

55-65-70x2-70x2

B2. 15 unbroken CTB chin ups x4; rest 3 min

15 UB x 4 sets
+
For time:
25 box jumps 24""
50 double unders
25 kb snatch 1.5/1 pood (right)
50 double unders
25 calories rowing (burpees)
50 double unders
25 kb snatch 1.5/1 pood (left)
50 double unders"
14:09

Tuesday, January 1, 2013

OPT: Wk 1 Day 1

Monday 12-31

TRAINING: (Being)
A1. Back squat 4, 2, 4, 2; rest 10-20 sec
385-405-435-475
A2. Weighted dip 8, 8, 6, 6; rest 90 seconds
25-35-40-45
B. Hang squat snatch; build to a 3 rep max in 3 attempts
(each rep must start from below the knee and cannot be dropped from the top until 3 are completed)
125-135-150
C1. Push jerk 2-3 tough reps x5; rest 10 seconds
175-185-195-205-215
C2. Amrap unbroken hspu x5; rest 3 min
3-3-3-3-2
+
2 min AMRAP @95%
7 thrusters 95#
7 chin ups
Rest 6 min x4
3+2-3-3-2+7

Tuesday, September 4, 2012

Wk 3 Day 3

Friday 8-31

A. Power Snatch 3x3
155-165-170-175
B. Deadlift - 8-5-3-1-1-1-5
315-365-405-475-515-515-515-405
C1. Bulgarian Split Squats - 3 x 10
65-75-85
C2. FG Neutral Grip Pull-ups - 3 x 10
10-10-10
C3. Dips - 3 x 10 @ 31X1
10-10-10

Friday, August 24, 2012

Wk 2 Day 3

Friday 8-24

A. Hang Power Snatch - 3x3
95-125-145-155-165
B1. Defictit Deadlift - 3x3
365-385-405
B2. Rack Pulls - 3x3
405-455-495
C1. Pistols - 3x10
30-40-50
C2. Pull-ups - FG 3 x AMRAP -1
12-12-12
C3. Dips - @ 31X1 x 3 sets
10-10-10

Friday, August 17, 2012

Week 1 Day 3

Friday 8-17

A. Power Snatch - 3x3
95-125-145-165-175x2-165-165
B. Deadlift - Power Matrix
300x8-390x5-470x3-500x1x3-390x5
C1. Bulgarian Split Squats - 3x10/leg
DB's 45-55-65x8
C2. Pull-ups - 3x10
FG 10-10-10
C3. Dips - 3x10
51X1 10-10-10

Saturday, August 11, 2012

Deload Day 1

Tuesday 8-6

A. Power Clean - 3x5
175-185-195
B. Back Squat - 3x10
295-310-325
C. Press - 3x10
155-160-165x7
D1. Pull-ups - AMRAP -1
FG 15-13-14
D2. Dips @ 31X0
10-10-10
+
2 sets:
BB Rows - 195x12
K2E x15

Sunday, August 5, 2012

Wk 4: Max Effort Lower Body

Monday 7-30
TRAINING:

A. Zercher Squats - ME
225-265-295-315-340x1
B1. Goblet Squat 4x8 + 4 Pistol Squats
100x8x4 + Pistols
B2. Narrow Grip Bench Press - 5 x 5 (slow)
235-240-245-250-255
C1. Neutral Grip (FG) Pull-Ups 3 x 6-10
10-10-10
C2. Triceps- 4 x 5-8
31X1 dips 10-10-10
D1. FG BW Rows
10-10-10
D2. One-Legged DB Deadlifts - 3 x 8
100x10x3

Sunday, July 22, 2012

Wk 3: Max Effort Lower Body

Sunday 7-22

Reeves DL, x3 - 135-150-160-175-190-200

A. Sumo DL from deficit - ME
225-275-315-365-405-435x2
B1. Push Press - 5x5
195-205-200-205-210
B2. DB RDL - 4x5-8
100's x 10 x 4
B3. Bulgarian DB Squats - 4x6-8
40-50-60-70x6
C1. SG BB Rows - 3x6-10
135-145-155x10
C2. 31X1 Dips
10-10-10
C3. Neut. Grip Pull-ups
FG 8+2-7+3-12

Tuesday, July 17, 2012

Wk 2: Max Effort Lower Body

Sunday 7-15

A. DS Zercher Squats - ME
225-240-260-275x2-300x2-315x1-325x1
B. Goblet Squat - 4x5-8
90-100-100-100
B2. Narrow Grip Bench - 5x5
235-245-250-255-260
C1. 1 Leg DB RDL - 3x6-10
100-100-100
C2. triceps - 4x5-8
alt ring p/u + dips 10/10 x 4
D1 Ring rows - 3x6-10
BW x10x3
D2. Ext Rotators - 3x6-10
seated DB 20#x10 L/R
D3. Neutral Grip Pull-ups - 3x6-10
6+4x3

Wk 1: Max Effort Upper Body

Thursday 7-12

Front Squat - 5x5
225-235-245-255-265

Med Grip DS Bench - ME
225-265-305-330-350x2-365x2-380x1
Neutral Grip DB Press - 4x6-8
80-90-100x8-100x8
1 arm DB Press L/R - 3x6-10
55x8x3
D1. Chin-up - 3x6-10
FG 5+5 x 3
D2. Inverted Body Rows - 3x6-10
slow - x10x3
D3. Triceps - 3x6-10
dips w/pause - x10x3

External Rotators
Farmers Carry
Planks

Wednesday, June 13, 2012

Wk 6: Sn Skill, C&J @ 80%, Press 5/5/5+, Wtd Pull-ups & Dips

Wednesday 6-13

Snatch Skill - 3 position
95-115-125-135x3
Clean & Jerk - 80% x 1 x 5
135-165-190-205-210-210-215-220
Press 5/5/5+
155-175-200x7
Wtd Pull-ups - 5-7 reps
75# x 7-6-6
Dips
85# @ 51X1 x 5
5 sec pause x 5 x 2

Wednesday, June 6, 2012

Wk 5: Oly Deload, Wtd Chins & Wtd Dips

Wednesday 6-6

3 Position Snatch
95-120-135 x 3
3 Position Clean & Jerk (3+1)
135-155-170-175-180
Wtd Chin-ups
70x7-75x7-80x7
Wtd Dips @ 51X1
80x7-85x7-90x6

Friday, June 1, 2012

Wk 4: Sn Skill, C&J @ 95%, Chins+Dips

Wednesday 5-30

Snatch Skill
HPS+Sn+Sn Bal+1 1/4 OHS
95-125-140-150-155
Clean & Jerk - 95%
250 x 1
C2B Chins+Dips (5 sec pause)
10-10-10/7-7-7

Ab Wheel x 15 - (7-5-5)
HLR 3 x 10
1/2 Moon x 20 x 3

Thursday, May 24, 2012

Wk 3: Sn Skill, C&J @ 90%, Back Squat 5x3, Wtd Pull-ups + Wtd Dips

Thursday 5-24

Snatch Skill
PS+HSn+SB+1 1/14 OHS
95-115-125-135-135-145-145
Clean & Jerk - 90% x 1 x 3
235 x 1 x 3
Back Squat 5 x 3
225-295-335-360-365-370-375-380
Wtd Pull-ups 5-7 reps
70# 7-7-7
Wtd Dips @ 51X1
95# 5-5-5

Friday, May 18, 2012

Wk 2: Sn Skill, C&J @ 85%, Front Squat x 3, Wtd Chins & Wtd Dips

5-18

Snatch Skill
HPS+Sn+SB+1 1/4 OHS
95-115-125-130-135-135
Clean & Jerk - 85% x 1 x 4
165-185-205-220 x 1 x 4
Front Squat - 75% x3
225 x 3 x 3/275 x 3 x 3
Wtd Chin-ups 5-7,
70# - 7-7-6
Wtd Dips @ 51X1, 5 reps
90# - 5-5-5

Friday, May 11, 2012

Wk 1 Sn Skill, C&J @ 80%, Back Squat 5x3, Wtd Pull-ups + Wtd Dips

Friday 5-11

Friday

Snatch Skill Work:
Hang Sn + Sn + Sn Bal + 1 1/4 OHS
115-115-115-125-125
Clean & Jerk – 80% x 1 x 5
205-205-210-210-210
Back Squat – 75% x 3 x 5
350-350-350-355-360
Wtd. Pull-ups+Cadence Dips
65# 7-6-5 / 85# @ 15X1 5-5-5
+
2 sets:
15 GHD
15 EXT

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.