AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL: Goodmornings

Showing posts with label Goodmornings. Show all posts

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

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

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

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)

Wednesday, August 29, 2012

Wk 3 Day 2

Monday 8-29

A. Press - pause 3x5
95-115-135-145-155-165
B1. Alt DB Press - 3 sets
50# x 10-15-15
B2. Alt DB Front Raises + Back Flys - 3 sets
25# x 10-10-10 + 25# x 10-15-15
B3. DB Shrugs - 3 x 10
100-100-100
C1. DS Goodmornings - 3 x 5
190-200-210
C2. DB Pull-overs - 3 x 10
70-70-70
+
OPT Being from 8-26
10-1 unbroken for time:

Push Jerk - 135#

KBS - 2pd

As Rx'ed, time..???

Tuesday, August 14, 2012

Wk 1 Day 2

Tuesday 8-14

A. Press
160x8-180x5-190x3-185x3x3-155x5
B. DS Goodmornings - 3x5
185-195-205

3 Tough Push Press
185-190-195-200-205
15 KBS, 70#
25 DUers
rest 2:15-2:30 x 5

Sunday, August 5, 2012

Wk 4 Rep/Volume + IWT's

Wednesday 8-1

TRAINING:

A. DS Good Mornings - 5 x 5
155-165-175-185-195
B. Reverse Lunges - 4x6-8
75-75-80-85

IWT's
3 rounds of:
3 tough Power Snatch - 185
10 Burpees - AFAP
25 Double Unders
rest 3-4 min b/t rounds
+
3 rounds of:
3 tough Power Clean - 235
10 Box Jumps- AFAP
15 Kettlebell Swings - 70#

Tuesday, July 17, 2012

Wk 2: Rep/Volume & IWT's

Tuesday 7-17

A. DS Goodmornings - 5x5
155-165-165-165-165
B. Reverse Lunges - 4x6-8
70# DB x 8 x 4
+
3 Tough Power Snatch - 185
Plate Pushes D/B x 2
rest 3-4 min
+
3 Moderate HPC - 205
Plate Pushes D/B x 2
rest 3-4 min
+
3 Tough HPC - 225
50 DUers AFAP
rest 3-4 min

Inverted Hangs x 3

Thursday, July 5, 2012

Deload/Transition

Thursday 7-5

Power Clean - 65-75% x 3 x 3
135-165-185-195-205
Dead Start Narrow Grip Bench Press x 3 x 3
135-185-205-225-235-245
Circus Press x 3 R/L
35-55-70-80-85
+
3 Sets
Dead Start Goodmornings x 5 - 135-155-155
One Leg RDL, 5 x R/L - 70-70-70
Snatch Grip Pull-ups - 7-6-7
Body Rows (Rings) - 10-10-10
+
2 Sets
GHD w/med ball x 10
1/2 Moon x 20

Thursday, June 7, 2012

Wk 5: Pause Back Squats, 3/3/3+ Singles Deadlift & Assistance, Press & Abs

Thursday 6-7

Pause Back Squat
295 x 5 x 2 - 340 x 3 x 2
Deadlift 3/3/3+ Singles
345-395-440x7 - 475x1-495x1-505x1
+
3 Sets:
Goodmornings - 195 x 8
Rack Pulls, #3 - 405 x 5
Rev Hyper - x 20
+
Press 3/3/3+ - 165-190-210x4 (moving this to Wed)
+
2 Sets:
BB Rows - 135 x 10
K2E - x 10
1/2 Moon - x 20

Tuesday, May 22, 2012

Wk 3: Press & Deadlift 5/3/1+ Assistance

Tuesday 5-22

Wendler Week 3
5/3/1+ @ 75, 85, 95%

Press - 175-195-220x3
Deadlift - 365-415-460x5
+
3 Sets:
Rack Pulls x5: 495-495-495
Goodmornings x7: 195-195-195
Rev Hyper x20

Wednesday, May 9, 2012

Wk 1: Press & Deadlift 5/5/5+

Wednesday 5-9

5/5/5+ @ 65-75-85%
Press 160-185-200x8
Deadlift 320-370-420x8
+
Rack Pulls x 3, 475-495-495
Goodmornings x 5, 185-195-195
Rev Hyper 15-15-15

Monday, April 9, 2012

Wendler 3/3/3: Press & Deadlift + Assistance & Strength

Friday 4-6

Wendler 3/3/3+
Press: 160-180-205x5
Deadlift: 335-380-430x8
+
Rack Pulls x 5: 405-475-500
Goodmornings x 5: 175-185-195
+
Wtd Pull-ups x 5: 70-85-85x4
Wtd Dips 5sec neg x 5: 75-75-75
+
Body Rows: 15-20-20
Rev Hyper: 20-20-20

Thursday, March 29, 2012

Gen.Cyc Trans.Wk: Clean Work, Front Squat, Goodmonrings

Thursday 3-29

• Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
160 x 5 sets
• Front squat - 60% x 5, 65% x 5, 70% x 3
175-190-205/255 x 3 x 2
• Good morning - 3 x 8 light
145 x 8 x 3
• Sit-up - 60 total
Hollow Rocks
+
4 sets:
15 Burpees AFAP
rest 1 min

Thursday, February 23, 2012

Transition Week: Day 3

Thursday 2-23

• Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
150 x 5 stes
• Front squat - 60% x 5, 65% x 5, 70% x 3
front rack, 165-180-195
arms crossed, 265x3-245x5-235x5
• Good morning - 3 x 8 light
135 x 8 x 3
• Sit-up - 60 total
unbroken
+
4 sets:
Plate Pushes, 45# (Down and Back)
1 min rest

Tuesday, February 21, 2012

Back Squat, RDL & Goodmornings

Wednesday 2-15

A. Back Squat - x 3 x 5
340-355-365-375-385
B1. RDL - x 6 x 3
185-205-235
B2. Goodmornings x 6 x 3
135-185-205

Friday, February 3, 2012

Wk 2: Halting DL, Clean & Jerk, Back Squat, Pulls + Core - Goodmornigs & Pull-ups

Thursday 2-2

Halting Clean Deadlift
135 x 5 x 3
Clean & Jerk - 73% x 3, 76% x 3 x 2, 79% x 3 x 2
185-190-(PC ->)195-200-205
Back Squat - 75% x 4 x 8
355 x 4 x 8
Clean Pulls - 95% x 4 x 3
245 x 4 x 3
+
Rev GHD Crunch x 17
Rev Hyper x 17

Goodmorings 135 x 10 x 2
DH Pull-ups, 7-7
1/2 Moon x 24 x 2

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.