AGE AND WEIGHT ARE JUST NUMBERS

Showing posts with label SLDL. Show all posts

Thursday, June 14, 2012

Wk 6: Back Squat 5x5, Deadlift 5/5/5+ DL Assistance, Sledge Hammer & Plate Pushes

Thursday 6-14

Back Squat -5x5
315-320-325-330-335
Deadlift 5/5/5+
320-370-420x10
+
3 sets:
Platform DL x 5
Perfect DL x 3
Stiff-Legged DL x 8
285
+
3 sets:
Sledge Hammer x 10R/10L
Plate Pushes D&B
walk rest 2-3min

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

Wednesday, May 16, 2012

Wk 2: Press & Deadlift 3/3/3+ Assistane & Core

Wednesday 5-16

Wendler 3/3/3+ @ 70-80-90%

Press: 165-185-210x5
Deadlift: 340-390-440x6
+
3 Sets
Platform DL x 5 - 245-255-255
Stiff DL x 5, - 295-295-295
EXT x 15
+
OH Walking Lunges, 95# x 14 steps
HSPU x5
KBS, 1.5pd x 10
GHD x 20
Russian step-up x 10
1/2 moon x 20
(15 min)
2 sets
GHD x 20
HSPU x 5
1/2 moon x 20
Plate push (down & back)
Russian step-up x 10

Friday, April 20, 2012

Wendler Deload + Strength & Skill

Friday 4-20

Press x5 @ 50-60-70%
115-135-155
Deadlift x 5 @ 50-60-70%
240-285-335
+
3 Sets:
Stiff Leg DL, 275x6
OH Walking Lunges, 95-105-115 x 14 steps
Muscle-up Progression x 3
+
3 Sets:
Inverted Hangs x 3
Chin-ups 9-9-9
Ring Dips x 10
DUers x 25

Monday, February 6, 2012

RPT: Press & Deadlift + SLDL, Wtd Sit-ups & Chins

Saturday 2-4

Press, 4-6, 6-8, 8-10
225x4, 215x6, 195x9
Deadlift, 4-6, 6-8, 8-10
490x4, 435x7, 380x10

3 Sets:
SLDL, 225#x8
Wtd Sit-ups, 70#x8
Pull/Chin-ups, 5/3/1

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)

Monday, October 24, 2011

Snatch, Clean & Jerk @ 80%, Back Squat 3RM, SLDL

Monday 10-24

OLY TRAINING:

Snatch - 80% x 1 x 5
95-115-135-145
155-155-165-165-170
Clean & jerk - 80% x 1 x 5
170-190
205-210-215-220-225
Pause back squat (3 sec pause in bottom) - 3RM
135-225-275-315-350-365-375
385 +20
Stiff-legged deadlift - 3 x 6
295-305-315

Friday, October 14, 2011

1RM: Snatch, Clean & Jerk, Back Squat > SLDL & Abs

Friday 10-14

OLY TRAINING:
•Snatch - max single
95-115-135-150-160-170-180-190PR-195(F)
•Clean & Jerk - max single
195-215-235-245(F)(F)-245-255PR-265(F)-260(F)
•Back Squat - max single
405-430-455 (stalled 1/2 way and needed a spot)
•Stiff-legged deadlift - 3 x 5
285-295-305
•Sit-up - 3 x 20
As Rx'ed

Note to self: do not do GHD leading into a max day... especially it on the back squats

Monday, October 3, 2011

Snatch, Clean & Jerk @ 90%, Pause Back Squat 2RM > Body Wt Circuit

Monday 10-3

OLY TRAINING:
•Snatch - 90% x 1 x 3
180 x 1 x 4... the last set was the only good one
•Clean Jerk - 90% x 1 x 3
235-240-245(F)-235
•Pause back squat (3 sec pause in bottom) - 2RM
275-315-365-385-405
•Stiff-legged DL - 3 x 6
255-265-275

Body Wt. Circuit
1.Push-up
2.Pull-up
3.Squat jump
10 reps x 5 sets

Friday, September 23, 2011

Snatch, Clean & Jerk, Pause Back Squat, SLDL

Friday 9-23

OLY TRAINING:
•Snatch - 80% x 1 x 5
160-165-170-170-175
•Clean & jerk - 80% x 1 x 5
210-215-220-225-230
•Pause back squat - 3 sec pause in bottom; work up to a 3 rep max
365
•Stiff-legged deadlift - 3 x 8
235

lots of good pulls and my legs feel good!

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.

AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL