AGE AND WEIGHT ARE JUST NUMBERS

Showing posts with label Press. 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

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

Saturday, June 1, 2013

Friday 5-31

Back Squat, 70-75-80% x 5
345-375-395
3 Pos. Clean & Jerk, 3+1
155-170-185
Deadlift, 70-75-80% x 5
375-405-430
Press, 70-75-80% x 5
160-170-180
AMRAP -1 Chins
17-12-11

Wednesday, April 24, 2013

OPT: Wk 15 Day 2

Wednesday 4-24

A. Press 10, 8, 6, 4, 2; rest 2 min
155-170-180-185-195
B. Close grip bench press; 2-3x3; rest 2 min
350x2-325-335x2
+
3 rounds for max reps @90%:
2 min row, rest 1 min
1 min hand release push ups, rest 30 seconds
30 seconds toes to bar
rest 3 min

373 total reps

Row = 78-79-82
HR PU = 35-33-33
T2B = 11-11-11

Saturday, March 30, 2013

Deload: Day 3

Saturday 3-30

A1. Back Squat, 70-75-80% x 5
365-385-405
A2. Press, 70-75-80% x 5
175-190-205
B1. Power Clean, 70-75-80% x 5
185-205-225
B2. Bench, 70-75-80% x 5
275-295-315
C. AMRAP -1 Sup/Pro Chins
16-13-13-13
+
Prowler, 45# + Tay/DJ
D/B x 10, 45 sec rest

Tuesday, March 19, 2013

Deload: Day 2

Tuesday 3-19

A. Front Squat + Box Jump (3+3)
255-265-275-285-295-305-315
B. Wtd Chins: 3x3
50-60-70
C. Press: 70-75-80% x 5 reps
165-180-195
+
Prowler Sprints D/B, 90#
rest 3:1 x 15

Tuesday, February 12, 2013

OPT: Wk 7 Day 2

Wednesday 2-13

A. Strict press clusters 1.1.1.1.1x5; rest 15 seconds/rest 2 min

165-175-185-190-195

B. Ring dips; 50 for time

3:09

For time:

20-15-10-5

Thrusters 115#

CTB chin ups

6:35

Friday, February 1, 2013

OPT: Wk 5 Day 3

Friday 2-1

A. Strict press clusters 2.2.2.2x5; rest 20 seconds/rest 2:30

155-165-170-175-180

B. HSPU; accumulate AMRAP sets of 3 unbroken in 8 min

10 sets, every :45-1:00

5 rounds for time:

12 OHS 95/55

6 toes to bar

12 DB thrusters 30/15#

6 chin ups

11:51

Monday, January 28, 2013

OPT: Wk 5 Day 1

Monday 1-28

A. Push press x5/Push jerk x3/Split jerk x1; rest 90 seconds x5 complexes

165-175-185-185-165

B. Strict press 10, 10, 10; rest 75 seconds
135150-150 (7+1+1+1)
+
10 rounds for time:
10 hand release push ups
8 knees to elbow
6 box jumps 24/20
4 CTB chin ups
2 wall walks
23:35

Tuesday, January 22, 2013

OPT; Wk 4 Day 1

Monday 1-21

A. Strict press clusters 3.3.3x5; rest 20 seconds/rest 3 min

155 x 5 sets

B. JM press 12-15x3; rest 2 min

95-100-105x20

3 rounds for time:
20 thrusters 75/33
15 chin ups
Row 500m
10:44

Wednesday, December 26, 2012

Deload

Wednesday 12-26

A. Back Squat + Front Squat - 10/3, rest 1 min b/t sets
275 x 6 sets
B1. Press - 5x5
155 x 5 x 5
B2. Deadlift - 5x5
365 x 5 x 5
C. C2B Chins
15 x 2

Wednesday, December 12, 2012

Wk 3: 5-3-1 Press & Zercher Squat + Deadlift RPT

Wednesday 12-12

Press - 5-3-1
160-185-205
Zercher Squat, DS - 5-3-1
205-255-285
Deadlift - RPT
465x6-415x8-375x10

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

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

Friday, June 29, 2012

Wk 8: Sn Skill, C&J @ 90%, PC/HPC, Press 5/3/1+, Ring Dips & Chins

Wednesday 6-27

Snatch Skill - HPS + Sn
140-145-150
Clean & Jerk 90% x 1 x 3
235 x 1 x 3
Power Clean / Hang Power Clean
245-260-275F / 235 x 1 x 3
Press 5/3/1+
175-200-225x1
+
3 Sets:
Ring Dips x 5
DH C2B Chins 9-8-8
+
3 Sets:
GHD + 25# x 10
EXT + 25# x 15

Wednesday, June 20, 2012

Wk 7: Sn Skill, C&J @ 85%, Press 3/3/3+, Ring Dips & C2B Chins, TGU

Wednesday 6-20

Snatch Skill - 3 position
135-140-145
Clean & Jerk - 85% x 1 x 4
220-220-225-230
Press - 3/3/3+
155-180-210x4
Ring Dips @ 51X1 + C2B Chins
5-5-5 / 10-10-10
TGU
30# x 5R/5L x 3 sets

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

Friday, June 1, 2012

Wk 4: Back Squat 5x5, Press & Deadlift Deload + Assistance

Thursday 5-31

Back Squat - 5x5
335-340-345-350-355
Press - 40-50-60% x 5
95-115-140
Deadlift - 40-50-60% x 5
190-240-290
+
3 Sets:
Platform DL x 5
Perfect DL x 3
Stiff Leg DL x 8
275#
+
3 Sets:
20 Hollow Rocks
25 B EXT
5 HSPU

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

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.