Skill options: handstand push-up, handstands, muscle ups, kipping swings, butterfly kipping
then
L-sit 3x Max seconds
-JD
12-30-2011 Friday
Open Gym -- make up a lift or work on a skill
Skill options: handstand push-up, handstands, muscle ups, kipping swings, butterfly kipping
then
L-sit 3x Max seconds
-JD
Skill options: handstand push-up, handstands, muscle ups, kipping swings, butterfly kipping
then
L-sit 3x Max seconds
-JD
12-29-2011 Thursday
5, 3, 1 Protocol Second Cycle Week 5:
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: pre-workout foam roll hamstrings
Main Lift: Use the percentages below of your max
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Deadlift(3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
-JD
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: pre-workout foam roll hamstrings
Main Lift: Use the percentages below of your max
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Deadlift(3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-10 dumbbell hang power cleans -- 40lbs
-10 kettlebell swings
-10 hanging leg raises
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-10 dumbbell hang power cleans -- 40lbs
-10 kettlebell swings
-10 hanging leg raises
Stretch: band stretch for hamstring
-JD
12-28-2011 Wednesday
Although some of you may not be able to workout until UA moves, I will continue to post workouts on the off chance you can get a workout in...when you start up again you can pick up at the beginning of 5, 3, 1 Cycle 5 (12/26).
5, 3, 1 Protocol Second Cycle Week 5:
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: dumbbell push-press
Main Lift: Use the percentages below of your max
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
5, 3, 1 Protocol Second Cycle Week 5:
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: dumbbell push-press
Main Lift: Use the percentages below of your max
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 5 rounds
-10 Ring or Bench Dips
-8 Dumbbell push-press 40lbs
-5 Kipping pull-ups
Stretch: shoulder band stretch (pitching position)
-JD
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 5 rounds
-10 Ring or Bench Dips
-8 Dumbbell push-press 40lbs
-5 Kipping pull-ups
Stretch: shoulder band stretch (pitching position)
-JD
12-27-2011 Tuesday
5, 3, 1 Protocol Second Cycle Week 5:
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: air squats
Main Lift: Use the percentages below of your max
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon Accessory Work for Lower Body: 5 rounds
From Crossfit Football
5 one arm DB power snatch Right Side Only: 30-50 lbs
5 one arm DB overhead squats Right Side Only: 30-50 lbs
5 one arm DB power snatch Left Side Only: 30-50 lbs
5 one arm DB overhead squats Left Side Only: 30-50 lbs
Max Rep Pull Up
-JD
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: air squats
Main Lift: Use the percentages below of your max
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon Accessory Work for Lower Body: 5 rounds
From Crossfit Football
5 one arm DB power snatch Right Side Only: 30-50 lbs
5 one arm DB overhead squats Right Side Only: 30-50 lbs
5 one arm DB power snatch Left Side Only: 30-50 lbs
5 one arm DB overhead squats Left Side Only: 30-50 lbs
Max Rep Pull Up
Stretch: Foam roll, deep lunge stretch
-JD
12-26-2011 Monday
Attention Crossfit...I went to UA a few mins ago and there was no equipment, apparently they're moving out sooner than I had thought.
If you are interested in getting some workouts in at Island Health & Fitness (where I hold my full time job) while they make the transition to the mall, please email me @ joeydurgin@gmail.com with the time you want to stop by and I will see what I can do. I will be there tomorrow from 12pm on
If you are interested in getting some workouts in at Island Health & Fitness (where I hold my full time job) while they make the transition to the mall, please email me @ joeydurgin@gmail.com with the time you want to stop by and I will see what I can do. I will be there tomorrow from 12pm on
12-26-2011 Monday
5, 3, 1 Protocol Second Cycle Week 5:
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: explosive empty bar bench practice
Main Lift: Use the percentages below of your max (or add 10lbs from last
week)
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
Accessory Work: (go light, rest 1-2 min between sets) from "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon: (sub for accessory work)
10! (10, 9, 8, 7...)
-burpees
-inverted rows (at a rack station under the bar)
Stretch: pec stretch on ground / lacrosse ball roll pecs
-JD
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: explosive empty bar bench practice
Main Lift: Use the percentages below of your max (or add 10lbs from last
week)
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
Accessory Work: (go light, rest 1-2 min between sets) from "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon: (sub for accessory work)
10! (10, 9, 8, 7...)
-burpees
-inverted rows (at a rack station under the bar)
Stretch: pec stretch on ground / lacrosse ball roll pecs
-JD
12-24-2011 Saturday
Tabata Push-ups
20 on, 10 off for 4mins -- 8 rounds
Score is the lowest # reps achieved in any single round
20 on, 10 off for 4mins -- 8 rounds
Score is the lowest # reps achieved in any single round
12-22-2011 Thursday
5, 3, 1 Protocol Week 4: De-loading Week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: pre-workout foam roll hamstrings
Main Lift: Use the percentages below of your max
Deadlift (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-5 power cleans -- 135lbs
-5 (per leg) one legged K.B. deadlift -- 53lbs
-10 hanging leg raises
Stretch: supine hamstring stretch against post --- opp knee straight
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: pre-workout foam roll hamstrings
Main Lift: Use the percentages below of your max
Deadlift (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-5 power cleans -- 135lbs
-5 (per leg) one legged K.B. deadlift -- 53lbs
-10 hanging leg raises
Stretch: supine hamstring stretch against post --- opp knee straight
-JD
12-21-2011 Wednesday
5, 3, 1 Protocol Week 4: De-loading Week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program. If it seems off, start over and sign out and enter just 1RM numbers. It will increase/decrease weight automatically when you save a PR for reps (so if I squat 300lbs for reps which is over my max it will shift everything up).
Warm up: row 500m
Main Lift: Use the percentages below of your max
Overhead Press (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 5 rounds of 8's
-8 Decline push-ups
-8 chest to bar chin ups (strict)
-8 SDHP
Stretch: band shoulder stretch
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program. If it seems off, start over and sign out and enter just 1RM numbers. It will increase/decrease weight automatically when you save a PR for reps (so if I squat 300lbs for reps which is over my max it will shift everything up).
Warm up: row 500m
Main Lift: Use the percentages below of your max
Overhead Press (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 5 rounds of 8's
-8 Decline push-ups
-8 chest to bar chin ups (strict)
-8 SDHP
Stretch: band shoulder stretch
-JD
12-20-2011 Tuesday
5, 3, 1 Protocol Week 4: De-loading Week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program. If it seems off, start over and sign out and enter just 1RM numbers. It will increase/decrease weight automatically when you save a PR for reps (so if I squat 300lbs for reps which is over my max it will shift everything up).
Warm up: air squats, walking lunges
Main Lift: Use the percentages below of your max
Back Squat (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (go light, rest 1-2min between sets) From "Big but Boring" accessory work under 5, 3, 1 programming:
-Squat - 5 x 10 at 50%
OR
Metcon Accessory Work for Lower Body: 4 rounds
-5 reps per arm K.B. snatch
Stretch: deep squat stretch
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program. If it seems off, start over and sign out and enter just 1RM numbers. It will increase/decrease weight automatically when you save a PR for reps (so if I squat 300lbs for reps which is over my max it will shift everything up).
Warm up: air squats, walking lunges
Main Lift: Use the percentages below of your max
Back Squat (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (go light, rest 1-2min between sets) From "Big but Boring" accessory work under 5, 3, 1 programming:
-Squat - 5 x 10 at 50%
OR
Metcon Accessory Work for Lower Body: 4 rounds
-5 reps per arm K.B. snatch
-10 reps Burpee Box Jumps (jump on box instead of in air)
-Rest 20 seconds between rounds
-Rest 20 seconds between rounds
Stretch: deep squat stretch
-JD
12-19-2011 Monday
5, 3, 1 Protocol Week 4: De-loading Week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program. If it seems off, start over and sign out and enter just 1RM numbers. It will increase/decrease weight automatically when you save a PR for reps (so if I squat 300lbs for reps which is over my max it will shift everything up).
Warm up: jump-rope, position push-ups
Main Lift: Use the percentages below of your max
Bench Press (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (go light, rest 1-2min between sets) From "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon (sub for accessory work): 10! (10, 9, 8, 7...)
-Ring-push-ups
-Kipping pull-ups
-135lbs RDL (straight legged deadlift)
Stretch: pec stretch and lacrosse ball roll
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program. If it seems off, start over and sign out and enter just 1RM numbers. It will increase/decrease weight automatically when you save a PR for reps (so if I squat 300lbs for reps which is over my max it will shift everything up).
Warm up: jump-rope, position push-ups
Main Lift: Use the percentages below of your max
Bench Press (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (go light, rest 1-2min between sets) From "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon (sub for accessory work): 10! (10, 9, 8, 7...)
-Ring-push-ups
-Kipping pull-ups
-135lbs RDL (straight legged deadlift)
Stretch: pec stretch and lacrosse ball roll
-JD
12-17-2011 Saturday
From Crossfit Football WOD
DB Thrusters 50 lbs for 1 minute
Rest 1 minute
Dynamic Push Ups for 1 minute
Rest 1 minute
Ball Slams for 1 minute (40 lbs)
Rest 1 minute
Burpee Box Jumps for 1 minute (20" box) -- jump on box instead of in air
Rest 1 minute
12-15-2011 Thursday
5, 3, 1 Protocol Week 3:
Refer to this link for overview of your 5, 3, 1 program.
Warm up: pre-workout foam roll hamstrings
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-10 dumbbell good mornings
-10 box jumps
-10 toes to bar
Stretch: foam roll l-spine and hamstrings
-JD
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-10 dumbbell good mornings
-10 box jumps
-10 toes to bar
Stretch: foam roll l-spine and hamstrings
-JD
12-14-2011 Wednesday
5, 3, 1 Protocol Week 3:
Refer to this link for overview of your 5, 3, 1 program.
Warm up: handstand practice, jump rope
Main Lift: Use the percentages below of your max
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 21, 15, 9 of:
-Close grip push-ups
-Kipping pull-ups
-Kettlebell swings
Stretch: lat stretch on box
-JD
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 21, 15, 9 of:
-Close grip push-ups
-Kipping pull-ups
-Kettlebell swings
Stretch: lat stretch on box
-JD
12-13-2011 Tuesday
5, 3, 1 Protocol Week 3:
Refer to this link for overview of your 5, 3, 1 program.
Warm up: air squats
Main Lift: Use the percentages below of your max
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon Accessory Work for Lower Body: 4 rounds
-20 double unders
-15 air squats
-10 (total) jumping lunges alternating
-10 (total) jumping lunges alternating
Stretch: Foam roll, deep lunge stretch
-JD
12-12-2011 Monday
5, 3, 1 Protocol Week 3:
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: jump-rope, explosive empty bar bench practice
Main Lift: Use the percentages below of your max (or add 10lbs from last week)
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
Accessory work: (go light, rest 1-2min between sets) From "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon (sub for accessory work): 5 rounds
-5 handstand push-ups OR 10 push-ups
-10 bent over kettlebell rows (use 2 k.b. at the same time) - 35 or scale up to 53
Stretch: prisoner hand position behind head, partner pulls elbows back together and hold
-JD
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: jump-rope, explosive empty bar bench practice
Main Lift: Use the percentages below of your max (or add 10lbs from last week)
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
Accessory work: (go light, rest 1-2min between sets) From "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon (sub for accessory work): 5 rounds
-5 handstand push-ups OR 10 push-ups
-10 bent over kettlebell rows (use 2 k.b. at the same time) - 35 or scale up to 53
Stretch: prisoner hand position behind head, partner pulls elbows back together and hold
-JD
12-10-2011 Saturday
Workout from Crossfit Football
"Every 30 seconds"
Perform 1 Power Clean and 5 Ball Slams every 30 seconds for 8 minutes.
*Complete Power Cleans at 70-75% of 1 RM
*Ball Slam use 20-40lbs
*For every rep not completed perform 1 handstand push up.
12-09-2011 Friday
Open Gym -- Make up a 5, 3, 1 lift
Or
Snatch
5 sets x 3 @ ascending weight that allows perfect form
Or
Snatch
5 sets x 3 @ ascending weight that allows perfect form
12-08-2011 Thursday
5, 3, 1 Protocol Week 2:
Refer to this link for overview of your 5, 3, 1 program.
Warm up: pre-workout foam roll hamstrings
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 3 rounds
-500 meter row
-25 Sit-ups
Stretch: PNF hamstring stretch -- resist movement and relax to stretch further
-JD
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 3 rounds
-500 meter row
-25 Sit-ups
Stretch: PNF hamstring stretch -- resist movement and relax to stretch further
-JD
12-07-2011 Wednesday
5, 3, 1 Protocol Week 2:
Refer to this link for overview of your 5, 3, 1 program.
Warm up: air squats
Main Lift: Use the percentages below of your max (or add 15lbs from last
week)
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 10! (10, 9, 8, etc.)
-Ring Dips
-Kipping pull-ups
-Sit-ups
Stretch: triceps stretch
-JD
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 10! (10, 9, 8, etc.)
-Ring Dips
-Kipping pull-ups
-Sit-ups
Stretch: triceps stretch
-JD
12-05-2011 Monday
5, 3, 1 Protocol Week 2:
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: jump-rope, over and backs, inch worms
Main Lift: Use the percentages below of your max (or add 10lbs from last week)
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
Accessory work: (go light, rest 1-2min between sets) From "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon (sub for accessory work): 5 rounds
-15 KB swings - 53lbs
-10 Inverted rows (same thing as ring row but use a barbell under a squat rack to pull chest up to)
Stretch: pec stretch with band
-JD
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: jump-rope, over and backs, inch worms
Main Lift: Use the percentages below of your max (or add 10lbs from last week)
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
Accessory work: (go light, rest 1-2min between sets) From "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon (sub for accessory work): 5 rounds
-15 KB swings - 53lbs
-10 Inverted rows (same thing as ring row but use a barbell under a squat rack to pull chest up to)
Stretch: pec stretch with band
-JD
12-02-2011 Friday
Open Gym - Make up a 5, 3, 1 lift or do the following:
Warm-up: Gymnastics + handstand practice
Main Lift:
Clean & Jerk Doubles 85% max
8 sets of 2 every 2 mins
Metcon: 5 rounds
-3 handstand push-ups (or 5 ring push-ups)
-10 goblet squats 53lbs
Stretch: butterfly + quad stretch against wall
-JD
Warm-up: Gymnastics + handstand practice
Main Lift:
Clean & Jerk Doubles 85% max
8 sets of 2 every 2 mins
Metcon: 5 rounds
-3 handstand push-ups (or 5 ring push-ups)
-10 goblet squats 53lbs
Stretch: butterfly + quad stretch against wall
-JD
12-01-2011 Thursday
5, 3, 1 Protocol Week 1:
(Refer to this link for an overview of your 5, 3, 1 program)
Warm up: inch worms, leg swings
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Use the website link posted above to save your rep record info.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-10 SDHP w/ 53lbs
-5 push press 95lbs
Stretch: band hamstring stretch
-JD
(Refer to this link for an overview of your 5, 3, 1 program)
Warm up: inch worms, leg swings
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Use the website link posted above to save your rep record info.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-10 SDHP w/ 53lbs
-5 push press 95lbs
Stretch: band hamstring stretch
-JD
11-30-2011 Wednesday
5, 3, 1 Protocol Week 1:
(Refer to this link for an overview of your 5, 3, 1 program)
Warm up: over and backs, position push-ups
Main Lift:
Standing Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Use the website link posted above to save your rep record info.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 10! (10, 9, 8, etc.)
-Push-ups
-Kettlebell swings 53lbs
Stretch: shoulder band stretch (pitching position)
-JD
(Refer to this link for an overview of your 5, 3, 1 program)
Warm up: over and backs, position push-ups
Main Lift:
Standing Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Use the website link posted above to save your rep record info.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 10! (10, 9, 8, etc.)
-Push-ups
-Kettlebell swings 53lbs
Stretch: shoulder band stretch (pitching position)
-JD
11-29-2011 Tuesday
5, 3, 1 Protocol Week 1:
(Refer to this link for an overview of your 5, 3, 1 program)
Warm up: air squats, coccyx, lunges
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. This is the way we measure progress instead of absolute 1RM, so RECORD THIS! (use the website link posted above)
Metcon Accessory Work for Lower Body (optional): 5 rounds
-10 box jumps
-10 one legged squats w/ front arm K.B. raise to eye level as you squat down (bench optional, 5 per leg per round)
Stretch: foam roll, deep lunge stretch
-JD
(Refer to this link for an overview of your 5, 3, 1 program)
Warm up: air squats, coccyx, lunges
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. This is the way we measure progress instead of absolute 1RM, so RECORD THIS! (use the website link posted above)
Metcon Accessory Work for Lower Body (optional): 5 rounds
-10 box jumps
-10 one legged squats w/ front arm K.B. raise to eye level as you squat down (bench optional, 5 per leg per round)
Stretch: foam roll, deep lunge stretch
-JD
11-28-2011 Monday
5, 3, 1 Protocol Week 1:
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program. Figure this out before you come into the gym.
Warm up: jump-rope, kipping pull ups
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. This is the way we measure progress instead of absolute 1RM, so RECORD THIS!
Accessory work: (go light, rest 1-2min between sets)
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds
-20 double unders
-5 jumping chest to bar pull-ups...go for high bar
Stretch: foam roll, pec stretch and lacrosse roll.
More info on Wendler's 5, 3, 1:
Each training cycle lasts four weeks, with these set-rep goals for each major lift:
An essential read for following this programming:
Link to more info on 5, 3, 1 from a T-Nation interview w/ Wendler
-JD
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program. Figure this out before you come into the gym.
Warm up: jump-rope, kipping pull ups
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. This is the way we measure progress instead of absolute 1RM, so RECORD THIS!
Accessory work: (go light, rest 1-2min between sets)
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds
-20 double unders
-5 jumping chest to bar pull-ups...go for high bar
Stretch: foam roll, pec stretch and lacrosse roll.
More info on Wendler's 5, 3, 1:
Each training cycle lasts four weeks, with these set-rep goals for each major lift:
Week 1: 3 x 5
Week 2: 3 x 3
Week 3: 3 x 5, 3, 1
Week 4: deloading
An essential read for following this programming:
Link to more info on 5, 3, 1 from a T-Nation interview w/ Wendler
-JD
11-26 and 11-27-2011 Saturday / Sunday
Last few days of de-training and relaxing before we start the new cycle:
5, 3, 1
Feedback on starting strength..if you stuck to the program pretty close, who saw results? Post any comments (or just tell me in the gym).
Until next week, take advantage of the warm-ish fall winter and go for a run or try a 1 mile time trial at the track.
-JD
5, 3, 1
Feedback on starting strength..if you stuck to the program pretty close, who saw results? Post any comments (or just tell me in the gym).
Until next week, take advantage of the warm-ish fall winter and go for a run or try a 1 mile time trial at the track.
-JD
11-25-2011 Friday
"Tabata Something"
Pick an exercise or choose from the following:
-Push-ups
-Squats
-Sit-ups
11-23-2011 Wednesday
Warm up: high box jump, 3x10 chin ups
Lifts:
Back squats 3x10 @ 60%
Metcon: 3 rounds
-10 Split jerks -- 95lbs (can be racked if you so choose)
-40 double unders
Stretch: roll quads
-JD
Lifts:
Back squats 3x10 @ 60%
Metcon: 3 rounds
-10 Split jerks -- 95lbs (can be racked if you so choose)
-40 double unders
Stretch: roll quads
-JD
11-22-2011 Tuesday
Warm up: double unders, inchworms, handstand practice
Lifts:
Power Clean doubles: 8x2 every minute on the minute perform 2 reps...use 65-70% 1RM
Deadlifts 3x10 @ 60%
Metcon: 5 mins AMRAP
-10 box jumps
-10 kipping pull-ups
-20 double unders
Stretch: lat stretch, glute stretch (while on back put left foot on opp knee and pull right leg back then switch)
-JD
Lifts:
Power Clean doubles: 8x2 every minute on the minute perform 2 reps...use 65-70% 1RM
Deadlifts 3x10 @ 60%
Metcon: 5 mins AMRAP
-10 box jumps
-10 kipping pull-ups
-20 double unders
Stretch: lat stretch, glute stretch (while on back put left foot on opp knee and pull right leg back then switch)
-JD
11-21-2011 Monday
1RM test if you're well rested and haven't tried yet
or Day 1 of de-training / back-off week:
Warm up: over and backs, kipping practice, jump rope
Lifts:
Bench Press
3x10 @ 65% max
Dumbbell Bench Press -- moderate weight
3x10
Metcon: 4 rounds
-10 Kipping Pull ups
-15 bent over rows -- 35 or 53 KB or similar weight dumbbells
-20 sit-ups
Stretch: sitting down in "prisoner" form with hands behind head, have partner stretch elbows back and together or do pec stretch on ground
-JD
or Day 1 of de-training / back-off week:
Warm up: over and backs, kipping practice, jump rope
Lifts:
Bench Press
3x10 @ 65% max
Dumbbell Bench Press -- moderate weight
3x10
Metcon: 4 rounds
-10 Kipping Pull ups
-15 bent over rows -- 35 or 53 KB or similar weight dumbbells
-20 sit-ups
Stretch: sitting down in "prisoner" form with hands behind head, have partner stretch elbows back and together or do pec stretch on ground
-JD
11-19-2011 Saturday
Track Workout @ Cornell track
or
1RM attempt at bench, dead, squat, and/or clean
When warm-up sets get heavy, don't do more than 1 rep at a time to prevent burning out. If you get a PR and try for another 1RM attempt, rest 4-5 min before another.
Don't attempt a 1RM for any lifts if you haven't been doing them. You will hurt yourself.
Optional workout:
Max push-up test
Max sit-up test
Max deadhang or kipping pullup
1,000m row time trial as fast as possible
-JD
or
1RM attempt at bench, dead, squat, and/or clean
When warm-up sets get heavy, don't do more than 1 rep at a time to prevent burning out. If you get a PR and try for another 1RM attempt, rest 4-5 min before another.
Don't attempt a 1RM for any lifts if you haven't been doing them. You will hurt yourself.
Optional workout:
Max push-up test
Max sit-up test
Max deadhang or kipping pullup
1,000m row time trial as fast as possible
-JD
11-18-2011 Friday
Rest Day if you are trying for a max on Saturday
or
Open Gym
Everyone try to get a max bench/dead/squat w/ optional power clean before Thanksgiving. Next week will be a de-loading or back-off week and we will start a new program the 28th. It will be Jim Wendler's 5, 3, 1 program. I have heard very good things of this program from my colleagues who have incorporated it with various collegiate teams they strength coached.
Here is a useful link for the next program: 5, 3, 1
-JD
or
Open Gym
Everyone try to get a max bench/dead/squat w/ optional power clean before Thanksgiving. Next week will be a de-loading or back-off week and we will start a new program the 28th. It will be Jim Wendler's 5, 3, 1 program. I have heard very good things of this program from my colleagues who have incorporated it with various collegiate teams they strength coached.
Here is a useful link for the next program: 5, 3, 1
-JD
11-17-2011 Thursday
Lifts:
1 x 5 Deadlift
5 x 3 Power Clean
Metcon: 4 rounds
5 mid hang snatch to overhead squat 95lbs (reset to mid hang pos. each rep)
10 burpees
Stretch: lat stretch
-JD
11-16-2011 Wednesday
SS Protocol
Warm up: freestyle jump-rope 3 mins, 3-4 max broad jump attempts
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
Metcon: 5 rounds, do max reps for each exercise then cycle to next exercise when you reach failure...try to match previous round or 1-2 less reps per round
-Ring dips (don't let triceps go below parallel w/ floor)
-Knees to elbows
-Standing K.B. high pull w/ 53
-JD
Warm up: freestyle jump-rope 3 mins, 3-4 max broad jump attempts
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
Metcon: 5 rounds, do max reps for each exercise then cycle to next exercise when you reach failure...try to match previous round or 1-2 less reps per round
-Ring dips (don't let triceps go below parallel w/ floor)
-Knees to elbows
-Standing K.B. high pull w/ 53
-JD
11-15-2011 Tuesday
Warm up: muscle up practice, handstand practice
Lifts:
1 x 5 Deadlift (take your time warming up) 5lbs more than last week
5 x 3 Power Clean 5lbs more than last week
5 rounds:
*10 Box jumps
*10 sit-ups
*6 per side dumbbell walking lunges...use about 30lbs
Stretch: deep lunge stretch
-JD
Lifts:
1 x 5 Deadlift (take your time warming up) 5lbs more than last week
5 x 3 Power Clean 5lbs more than last week
5 rounds:
*10 Box jumps
*10 sit-ups
*6 per side dumbbell walking lunges...use about 30lbs
Stretch: deep lunge stretch
-JD
Lifting on Mondays
Hi All - FYI Tom is still coaching (oly lifts) whoever shows up Monday nights at 6:45. By request he has been creating a focused workout for each meeting. We have been giving him $5/person. I can't make it for a few weeks due to travel schedules etc., so I might join the Wed. crew for a bit.
11-14-2011 Monday
SS Protocol
Warm up: air squats, coccyx, 10 push-ups, leg swings and arm swings
Lifts:
3x5 Squat (add 5lbs from last week)
3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling)...use a spotter.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
METCON: 5 rounds
-10 one arm KB swings per side (to eye level)
-10 Kipping pull-ups
-20 double unders
Stretch: foam roll quads, laying down pec-stretch
-JD
Warm up: air squats, coccyx, 10 push-ups, leg swings and arm swings
Lifts:
3x5 Squat (add 5lbs from last week)
3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling)...use a spotter.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
METCON: 5 rounds
-10 one arm KB swings per side (to eye level)
-10 Kipping pull-ups
-20 double unders
Stretch: foam roll quads, laying down pec-stretch
-JD
11-12-2011 Saturday
"Grace"
Clean and Jerk 135 lbs
30 reps for time
Add Tabata Row (20 sec on / 10 sec off for 8 rounds) for extra work
Clean and Jerk 135 lbs
30 reps for time
Add Tabata Row (20 sec on / 10 sec off for 8 rounds) for extra work
11-10-2011 Thursday
We have 1 more week of programming for SS
Warm up: inch worms, K.B. swings, 2x10 good mornings
Lifts:
1x5 Deadlift
5x3 Power Clean
Chipper:
50 KB swings
50 Sit-ups
1,000 meter row
Stretch: L and T spine foam rolling,
-JD
Warm up: inch worms, K.B. swings, 2x10 good mornings
Lifts:
1x5 Deadlift
5x3 Power Clean
Chipper:
50 KB swings
50 Sit-ups
1,000 meter row
Stretch: L and T spine foam rolling,
-JD
11-09-2011 Wednesday
SS Protocol
Warm up: freestyle jump-rope 3 mins, one arm kettlebell swings alternating mid-air, air squats
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...the last set should feel tough to get all 10 reps
Metcon: 10! (10, 9, 8, 7...)
-Ring rows
-Ring push-ups
-Hanging knee raises (dead-hang from bar and bring knees to chest)
Stretch: deep lunge stretch
-JD
Warm up: freestyle jump-rope 3 mins, one arm kettlebell swings alternating mid-air, air squats
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...the last set should feel tough to get all 10 reps
Metcon: 10! (10, 9, 8, 7...)
-Ring rows
-Ring push-ups
-Hanging knee raises (dead-hang from bar and bring knees to chest)
Stretch: deep lunge stretch
-JD
11-08-2011 Tuesday
Warm up: muscle up practice, back lever practice, handstand practice, RDLs with bar
Lifts:
1x5 Deadlift (take your time warming up) 5lbs more than last week
Reminder: You don't need to do 5reps for each warm-up set. Once it starts getting heavy just do 2-3 reps to save energy for your 5 rep max attempt
5x3 Power Clean 5lbs more than last week
AMRAP: 7 mins:
*20 double unders or singles
*16 push-up to one arm dumbbell row (8 rows per side in push-up position), do push-ups/rows with a neutral (palms facing each other) grip on dumbbells...use 20-30lbs
*10 sit-ups
Stretch: hamstring band stretch then deep lunge stretch if you are sore from yesterdays back squat.
-JD
Lifts:
1x5 Deadlift (take your time warming up) 5lbs more than last week
Reminder: You don't need to do 5reps for each warm-up set. Once it starts getting heavy just do 2-3 reps to save energy for your 5 rep max attempt
5x3 Power Clean 5lbs more than last week
AMRAP: 7 mins:
*20 double unders or singles
*16 push-up to one arm dumbbell row (8 rows per side in push-up position), do push-ups/rows with a neutral (palms facing each other) grip on dumbbells...use 20-30lbs
*10 sit-ups
Stretch: hamstring band stretch then deep lunge stretch if you are sore from yesterdays back squat.
-JD
11-07-2011 Monday
SS Protocol
Warm up: air squats, coccyx, 10 push-ups, leg swings 20 each leg side/forward
Lifts:
3x5 Squat (add 5lbs from last week) -- do not sacrifice form for increase in weight...the focus should be on gaining strength with full ROM
3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling)...use a spotter. The last set should be good ROM; as a spotter watch the bar for neutral or negative movement, then give SOME assistance (10-15lbs worth of pull) so the person benching can finish the movement.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
METCON: 5 rounds
-20 jumping lunges (alternating, 10 per leg)
-10 push-press 95lbs --- scale up/down if you feel it is light/heavy
-7 Burpees
Stretch: foam roll quads, stretch calf against wall, pec stretch: put hands behind head with fingers interlocked and elbows out to the side, have someone behind you pull your elbows backward towards your spine until you feel the stretch in your chest/shoulders. 1 min per side.
-JD
Warm up: air squats, coccyx, 10 push-ups, leg swings 20 each leg side/forward
Lifts:
3x5 Squat (add 5lbs from last week) -- do not sacrifice form for increase in weight...the focus should be on gaining strength with full ROM
3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling)...use a spotter. The last set should be good ROM; as a spotter watch the bar for neutral or negative movement, then give SOME assistance (10-15lbs worth of pull) so the person benching can finish the movement.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
METCON: 5 rounds
-20 jumping lunges (alternating, 10 per leg)
-10 push-press 95lbs --- scale up/down if you feel it is light/heavy
-7 Burpees
Stretch: foam roll quads, stretch calf against wall, pec stretch: put hands behind head with fingers interlocked and elbows out to the side, have someone behind you pull your elbows backward towards your spine until you feel the stretch in your chest/shoulders. 1 min per side.
-JD
11-05-2011 Saturday
Angie
* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats
-For Time
-Complete all reps of each exercise before moving to the next.
* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats
-For Time
-Complete all reps of each exercise before moving to the next.
11-03-2011 Thursday
Warm up: inch worms, K.B. windmills: 3x8reps each arm (light)
Lifts:
1x5 Deadlift
5x3 Power Clean
21, 15, 9:
*Sumo Deadlift High Pull
*Kipping Pull-up
*Sit-up to pike position (legs flare out at top of sit-up)
Stretch: L and T spine foam rolling
-JD
Lifts:
1x5 Deadlift
5x3 Power Clean
21, 15, 9:
*Sumo Deadlift High Pull
*Kipping Pull-up
*Sit-up to pike position (legs flare out at top of sit-up)
Stretch: L and T spine foam rolling
-JD
11-02-2011 Wednesday
SS Protocol
Warm up: freestyle jump-rope 3 mins, turkish get-ups 5 reps each arm with barbell or K.B.
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...the last set should feel tough to get all 10 reps
Metcon: 6 sets; no rest: use a weight that allows good form, complete all three exercises in succession on one side then the next set switch to opp side (3 sets of 3reps each movement for right and same for left).
3 KB snatch
3 KB push press
3 KB overhead lunge
-JD
Warm up: freestyle jump-rope 3 mins, turkish get-ups 5 reps each arm with barbell or K.B.
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...the last set should feel tough to get all 10 reps
Metcon: 6 sets; no rest: use a weight that allows good form, complete all three exercises in succession on one side then the next set switch to opp side (3 sets of 3reps each movement for right and same for left).
3 KB snatch
3 KB push press
3 KB overhead lunge
-JD
11-01-2011 Tuesday
Warm up: bear crawls, somersaults, leg swings, shoulder pass-throughs
3x8 split jerk practice -- 1 min rest in between sets...light weight
Lifts:
1x5 Deadlift (take your time warming up) 5lbs more than last week or the same weight if your form isn't great. Take plenty of warm-up sets to get to your 1x5.
Reminder: You don't need to do 5reps for each warm-up set. Once it starts getting heavy just do 2-3 reps to save energy for your 5 rep max attempt
5x3 Power Clean 5lbs more than last week or the same weight if your form isn't great.
Chipper: (split reps in half if you cannot do at least 20reps at a time without rest)
*50 K.B. swings
*50 Push-ups
*50 double unders
Stretch: sit down with legs apart, have a partner push (leaning their weight on you evenly) your middle/upperback forward and down until stretch is reached...keep knees straight, 30 seconds each: 1) middle 2) reach toward left knee 3) reach toward right knee.
-JD
3x8 split jerk practice -- 1 min rest in between sets...light weight
Lifts:
1x5 Deadlift (take your time warming up) 5lbs more than last week or the same weight if your form isn't great. Take plenty of warm-up sets to get to your 1x5.
Reminder: You don't need to do 5reps for each warm-up set. Once it starts getting heavy just do 2-3 reps to save energy for your 5 rep max attempt
5x3 Power Clean 5lbs more than last week or the same weight if your form isn't great.
Chipper: (split reps in half if you cannot do at least 20reps at a time without rest)
*50 K.B. swings
*50 Push-ups
*50 double unders
Stretch: sit down with legs apart, have a partner push (leaning their weight on you evenly) your middle/upperback forward and down until stretch is reached...keep knees straight, 30 seconds each: 1) middle 2) reach toward left knee 3) reach toward right knee.
-JD
10-31-2011 Monday
Happy Halloween CF-ers!
SS Protocol
Warm up: air squats, 10 push-ups, leg swings 20 each leg, dynamic arm swings forward and back one arm @ a time
Lifts:
3x5 Squat (add 5lbs from last week)
3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling)...use a spotter. If you have to use a spotter for all 3 sets, you should back off a bit in weight.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
METCON 5 rounds
-10 hang-dumbbell power cleans while jumping up on box
-8 OHS (light weight) barbell or use the dumbbells from your HPC
-5 med ball slams
Stretch: quad stretch against wall, pec stretch: put hands behind head with fingers interlocked and elbows out to the side, have someone behind you pull your elbows backward towards your spine until you feel the stretch in your chest/shoulders. 1 min per side.
-JD
SS Protocol
Warm up: air squats, 10 push-ups, leg swings 20 each leg, dynamic arm swings forward and back one arm @ a time
Lifts:
3x5 Squat (add 5lbs from last week)
3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling)...use a spotter. If you have to use a spotter for all 3 sets, you should back off a bit in weight.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
METCON 5 rounds
-10 hang-dumbbell power cleans while jumping up on box
-8 OHS (light weight) barbell or use the dumbbells from your HPC
-5 med ball slams
Stretch: quad stretch against wall, pec stretch: put hands behind head with fingers interlocked and elbows out to the side, have someone behind you pull your elbows backward towards your spine until you feel the stretch in your chest/shoulders. 1 min per side.
-JD
10-29-2011 Saturday
"Bradshaw" (5 rounds instead of 10)
5 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
10-28-2011 Friday
Open Gym!
make up a workout from this week or focus on your least favorite / weakest exercise
make up a workout from this week or focus on your least favorite / weakest exercise
10-27-2011 Thursday
Warm up: inch worms, leg swings, shoulder pass-throughs, double unders
Lifts:
1x5 Deadlift (take your time warming up)
5x3 Power Clean
(Metcon from Crossfitfootball)
Complete the following in the least amount of sets possible:
*50 Handstand Push Ups
*100 Pull ups
or scale down to:
Medium difficulty: 30 HSPU / 50 Pull-ups
Easier: 30 Push-ups / 50 assisted Pull-ups
-JD
Lifts:
1x5 Deadlift (take your time warming up)
5x3 Power Clean
(Metcon from Crossfitfootball)
Complete the following in the least amount of sets possible:
*50 Handstand Push Ups
*100 Pull ups
or scale down to:
Medium difficulty: 30 HSPU / 50 Pull-ups
Easier: 30 Push-ups / 50 assisted Pull-ups
-JD
10-26-2011 Wednesday
SS Protocol
Warm up: light barbell thrusters 3x10 with bar or light weight...1 min rest in between sets
Lifts:
3x5 Front Squat (keep same or add 5lbs from last week)
3x5 Press (add 5lbs from last week)
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...add weight to lat pull-down if you have NOT been burning out on the last set of 10reps. The first 2 sets should feel like you could do about 2 more and the last set should be muscular failure at this point.
Use the same weight as Monday's back squat/bench workout.
METCON - 5 rounds: 7's
*7 Dumbbell Hang Cleans 40 lbs
*7 Burpees
*7 box jumps
Stretch: lacrosse ball roll / foam roll
-JD
Warm up: light barbell thrusters 3x10 with bar or light weight...1 min rest in between sets
Lifts:
3x5 Front Squat (keep same or add 5lbs from last week)
3x5 Press (add 5lbs from last week)
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...add weight to lat pull-down if you have NOT been burning out on the last set of 10reps. The first 2 sets should feel like you could do about 2 more and the last set should be muscular failure at this point.
Use the same weight as Monday's back squat/bench workout.
METCON - 5 rounds: 7's
*7 Dumbbell Hang Cleans 40 lbs
*7 Burpees
*7 box jumps
Stretch: lacrosse ball roll / foam roll
-JD
10-25-2011 Tuesday
Warm up: inch worms, leg swings, shoulder pass-throughs, toy soldier march
3x8 light push jerk or light split jerk work
Lifts:
1x5 Deadlift (take your time warming up) 5lbs more than last week or the same weight if your form isn't great. Take plenty of warm-up sets to get to your 1x5. You don't need to do 5reps for each warm-up set. Once it starts getting heavy just do 2-3 reps to save energy.
5x3 Power Clean 5lbs more than last week or the same weight if your form isn't great.
Metcon 5 rounds
*30 Double Unders
*15 Sit-ups
Stretch: Band stretch for hamstrings or try PNF stretching for hamstrings with a partner while laying down. This is the stretch where you resist the movement/relax/stretch further.
-JD
3x8 light push jerk or light split jerk work
Lifts:
1x5 Deadlift (take your time warming up) 5lbs more than last week or the same weight if your form isn't great. Take plenty of warm-up sets to get to your 1x5. You don't need to do 5reps for each warm-up set. Once it starts getting heavy just do 2-3 reps to save energy.
5x3 Power Clean 5lbs more than last week or the same weight if your form isn't great.
Metcon 5 rounds
*30 Double Unders
*15 Sit-ups
Stretch: Band stretch for hamstrings or try PNF stretching for hamstrings with a partner while laying down. This is the stretch where you resist the movement/relax/stretch further.
-JD
10-24-2011 Monday
SS Protocol
Warm up: air squats, 10 push-ups, leg swings 20 each leg, dynamic arm swings forward and back one arm @ a time
Lifts:
3x5 Squat (add 5lbs from last week)...make sure you have adequate warm-up sets
3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling) USE A SPOTTER if you are getting close to failure.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...do lat pulldowns if your chin-ups/pull-ups need work and stick with it this cycle
Use the same weight as Monday's back squat/bench workout.
METCON 150 reps or scale up and try 200 total reps
Cycle between the following exercises with no rest to get 150 total reps. Try to not completely burn out on any given exercise until the end. Play to your strengths. Post time to results.
-Push ups
-K.B. Swings
-Goblet squats with same K.B.
Stretch: foam roll quads, new pec stretch: put hands behind head with fingers interlocked and elbows out to the side, have someone behind you pull your elbows backward towards your spine until you feel the stretch in your chest/shoulders. 1 min per side.
-JD
Warm up: air squats, 10 push-ups, leg swings 20 each leg, dynamic arm swings forward and back one arm @ a time
Lifts:
3x5 Squat (add 5lbs from last week)...make sure you have adequate warm-up sets
3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling) USE A SPOTTER if you are getting close to failure.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...do lat pulldowns if your chin-ups/pull-ups need work and stick with it this cycle
Use the same weight as Monday's back squat/bench workout.
METCON 150 reps or scale up and try 200 total reps
Cycle between the following exercises with no rest to get 150 total reps. Try to not completely burn out on any given exercise until the end. Play to your strengths. Post time to results.
-Push ups
-K.B. Swings
-Goblet squats with same K.B.
Stretch: foam roll quads, new pec stretch: put hands behind head with fingers interlocked and elbows out to the side, have someone behind you pull your elbows backward towards your spine until you feel the stretch in your chest/shoulders. 1 min per side.
-JD
10-20-2011 Thursday
Warm up: hand stand practice, rolling somersaults, pass-throughs, tall clean with bar (drop under the bar from standing position), 3 sets of 5 GHD situps
Lifts:
1x5 Deadlift (take your time warming up) same weight as last workout or 5lbs more than last week
5x3 Power Clean same weight as you already did once this week or 5lbs more than last week
METCON 5 Rounds of 8's
*8 Ring Rows
*8 Toes to bar
*8 barbell or dumbbell jerk (no clean)...use 95lbs bar or around 30lbs dumbbells, adjust the weight to what you need to keep good form and speed.
Stretch: Roll out T and L-Spine
-JD
10-19-2011 Wednesday
SS Protocol
Warm up: air squats, 10 push-ups, leg swings 20 each leg, dynamic arm swings forward and back one arm @ a time
Lifts:
3x5 Front Squat (add 5lbs from last week)...make sure you have adequate warm-up sets
3x5 Press (add 5lbs from last week)
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...do lat pulldowns if your chin-ups/pull-ups need work and stick with it this cycle
Use the same weight as Monday's back squat/bench workout.
METCON - 5 rounds:
*5 burpees
*5 Medball slams
*10 Kettlebell Swings
Stretch: foam rolling + quad stretch against wall
-JD
Warm up: air squats, 10 push-ups, leg swings 20 each leg, dynamic arm swings forward and back one arm @ a time
Lifts:
3x5 Front Squat (add 5lbs from last week)...make sure you have adequate warm-up sets
3x5 Press (add 5lbs from last week)
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...do lat pulldowns if your chin-ups/pull-ups need work and stick with it this cycle
Use the same weight as Monday's back squat/bench workout.
METCON - 5 rounds:
*5 burpees
*5 Medball slams
*10 Kettlebell Swings
Stretch: foam rolling + quad stretch against wall
-JD
10-18-2011 Tuesday
Warm up: inch worms, scorpions, pass-throughs, toy soldier march
Lifts:
1x5 Deadlift (take your time warming up) 5lbs more than last week
5x3 Power Clean 5lbs more than last week
Metcon: Tabata -- Perform Eight 20 second rounds (4 min per exercise)
*Row (4 mins / 8 rounds) -- count calories
*Box Jump
-JD
Lifts:
1x5 Deadlift (take your time warming up) 5lbs more than last week
5x3 Power Clean 5lbs more than last week
Metcon: Tabata -- Perform Eight 20 second rounds (4 min per exercise)
*Row (4 mins / 8 rounds) -- count calories
*Box Jump
-JD
10-17-2011 Monday
SS Protocol (Workout A) Day 6
Warm up: air squats, 10 push-ups, leg swings 20 each leg, dynamic arm swings forward and back one arm @ a time
Lifts:
3x5 Squat (add 5-10lbs from last week)...make sure you have adequate warm-up sets
3x5 Bench Press (add 5lbs from last week)
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...do lat pulldowns if your chin-ups/pull-ups need work and stick with it this cycle
Use the same weight as Monday's back squat/bench workout.
AMRAP 6 mins -- Kip, Push, Dub
*5 Kipping Pull Ups
*10 Push Ups
*15 Double Unders
Stretch: foam roll quads, deep squat stretch; sit in deep squat and shift weight for 1 min each side.
-JD
Warm up: air squats, 10 push-ups, leg swings 20 each leg, dynamic arm swings forward and back one arm @ a time
Lifts:
3x5 Squat (add 5-10lbs from last week)...make sure you have adequate warm-up sets
3x5 Bench Press (add 5lbs from last week)
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...do lat pulldowns if your chin-ups/pull-ups need work and stick with it this cycle
Use the same weight as Monday's back squat/bench workout.
AMRAP 6 mins -- Kip, Push, Dub
*5 Kipping Pull Ups
*10 Push Ups
*15 Double Unders
Stretch: foam roll quads, deep squat stretch; sit in deep squat and shift weight for 1 min each side.
-JD
10-15-2011 Saturday
Linda
(aka "3 bars of death")
* Deadlift 1 1/2 BW
* Bench BW
* Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
If you are really sore from yesterday, skip the lift you are sore from (Pick 2 exercises instead of the 3)
-JD
(aka "3 bars of death")
* Deadlift 1 1/2 BW
* Bench BW
* Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
If you are really sore from yesterday, skip the lift you are sore from (Pick 2 exercises instead of the 3)
-JD
10-14-2011 Friday
OPEN GYM
make up a lift or follow the workout below:
SS Protocol Day 5
Lifts:
3x5 Squat
3x5 Bench Press
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...do lat pulldowns if your chin-ups/pull-ups need work and stick with it this cycle
Use the same weight as Monday's back squat/bench workout.
Metcon: 10! (10, 9, 8, 7, etc.)
*10! push-ups
*10! dumbbell hang power cleans (use weight light enough to have good speed)
-JD
make up a lift or follow the workout below:
SS Protocol Day 5
Lifts:
3x5 Squat
3x5 Bench Press
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...do lat pulldowns if your chin-ups/pull-ups need work and stick with it this cycle
Use the same weight as Monday's back squat/bench workout.
Metcon: 10! (10, 9, 8, 7, etc.)
*10! push-ups
*10! dumbbell hang power cleans (use weight light enough to have good speed)
-JD
10-13-2011 Thursday
SS Day 4
Warm up: inch worms, bear crawl, 10 somersaults to loosen up
Lifts:
1x5 Deadlift
3x5 Bench Press
4 rounds for time of:
*10 KB snatch (5 each arm) - 35lbs / 15lbs if you're new to the movement...keep movement fast as possible
*10 Kipping pull-ups
*15 ab mat sit ups or 8 GHD situps
Stretch: hamstring band stretch or sit down in split with knees straight and have someone push down and forward. exhale as you stretch to stretch further (2 mins.)
-JD
Warm up: inch worms, bear crawl, 10 somersaults to loosen up
Lifts:
1x5 Deadlift
3x5 Bench Press
4 rounds for time of:
*10 KB snatch (5 each arm) - 35lbs / 15lbs if you're new to the movement...keep movement fast as possible
*10 Kipping pull-ups
*15 ab mat sit ups or 8 GHD situps
Stretch: hamstring band stretch or sit down in split with knees straight and have someone push down and forward. exhale as you stretch to stretch further (2 mins.)
-JD
10-12-2011 Wednesday
SS Protocol Day 3
Warm up: air squats, 10 push-ups, leg swings
Lifts:
3x5 Front Squat
3x5 Standing Press
3x10 lat-pull down or 3x max sets pull ups
Metcon: 5 rounds
*5 Medicine ball slams
*7 Ring Dips (or dips over box)
-JD
Warm up: air squats, 10 push-ups, leg swings
Lifts:
3x5 Front Squat
3x5 Standing Press
3x10 lat-pull down or 3x max sets pull ups
Metcon: 5 rounds
*5 Medicine ball slams
*7 Ring Dips (or dips over box)
-JD
10-11-2011 Tuesday
Warm up: inch worms, scorpions, pass-throughs, toy soldier march
Lifts:
1x5 Deadlift (take your time warming up)
5x3 Power Clean
Try RDL's this training cycle if you want to try something different.
Metcon: 5 rounds
*7 Kipping pullups
*10 Box Jumps (or 5 high box jumps)
*10 sit-ups
-JD
Lifts:
1x5 Deadlift (take your time warming up)
5x3 Power Clean
Try RDL's this training cycle if you want to try something different.
Metcon: 5 rounds
*7 Kipping pullups
*10 Box Jumps (or 5 high box jumps)
*10 sit-ups
-JD
10-10-2011 Monday
Starting Strength Protocol (Workout A) Day 1
Warm up: air squats, 10 push-ups, leg swings
Lifts:
3x5 Squat
3x5 Bench Press
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
...if you cannot do more than 5 chin-ups in a row, I am strongly recommending you take advantage of the lat-pulldown machine and work with 3 sets of 10 for this entire lifting cycle in place of chin-ups.
I want everyone to warm-up as usual, but when selecting the weight you are using for your work sets across, keep it at a weight that is difficult but allows you really great form.
Metcon: 21, 15, 9
*Kettlebell swings
*Push-ups
Stretch: foam roll quads, lying down on the ground chest stretch / lacrosse ball rolling on pecs for 3-5 mins.
The Metcons of this cycle will be pretty quick. If you want to gain strength and size, you definitely do not need metcons in your programming, so do them as you see fit. This program will have you squatting about 3x a week and on top of that you will be alternating on some of the same days you are squatting with bench press or press, as well as power cleans or deadlifts.
-JD
Warm up: air squats, 10 push-ups, leg swings
Lifts:
3x5 Squat
3x5 Bench Press
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
...if you cannot do more than 5 chin-ups in a row, I am strongly recommending you take advantage of the lat-pulldown machine and work with 3 sets of 10 for this entire lifting cycle in place of chin-ups.
I want everyone to warm-up as usual, but when selecting the weight you are using for your work sets across, keep it at a weight that is difficult but allows you really great form.
Metcon: 21, 15, 9
*Kettlebell swings
*Push-ups
Stretch: foam roll quads, lying down on the ground chest stretch / lacrosse ball rolling on pecs for 3-5 mins.
The Metcons of this cycle will be pretty quick. If you want to gain strength and size, you definitely do not need metcons in your programming, so do them as you see fit. This program will have you squatting about 3x a week and on top of that you will be alternating on some of the same days you are squatting with bench press or press, as well as power cleans or deadlifts.
-JD
10-08-2011 Saturday
METCON:
5 Rounds for time:
10 Dumbbell hang squat cleans (about 30lbs)
10 toes to bar
5 dips
5 Rounds for time:
10 Dumbbell hang squat cleans (about 30lbs)
10 toes to bar
5 dips
10-06-2011 Thursday
Warm-up:
3 mins skin the cat practice / bar muscle up practice on straight bar or rings, 3x8 inverted ring rows
Lift: Deadlift 6x2 heavy doubles -- if you're sore and recovering, do a 3x10 protocol with a light weight. If you didn't try last week's concentric only modification, give it a try this week: -- when the weight feels really heavy around the 4th or 5th set, drop the bar from standing position and reset then repeat.
Thursday Chipper increasing by 5
*10 medicine ball slams
*15 dumbbell thrusters (30-40)
*20 burpees
*25 K.B. swings
*30 air squats
Stretch:
Foam roll T spine, Lat stretch (while on knees) on box
10-05-2011 Wednesday
Warm-up:
-12 alternating lunges with rotation over front knee, 2 mins jump rope, pass throughs
Lift: Power Clean – 5x3
Rest 2 mins in between sets.
then, if you have the energy, a conditioning workout:
5 rounds of the following for time:
10 KB shoulder presses (alternating, 5 each side per round)
10 jumping knee tucks (jump in the air, bring knees to chest)
20 Double unders or singles
-JD
-12 alternating lunges with rotation over front knee, 2 mins jump rope, pass throughs
Lift: Power Clean – 5x3
Rest 2 mins in between sets.
then, if you have the energy, a conditioning workout:
5 rounds of the following for time:
10 KB shoulder presses (alternating, 5 each side per round)
10 jumping knee tucks (jump in the air, bring knees to chest)
20 Double unders or singles
-JD
10-04-2011 Tuesday
Warm-up:
2 mins jump rope. walking lunges with twist over front leg, pick knee up, hug, and pull up towards chest, hold for 1 sec and alternate 10 times.
5 rounds, 1 min on, 1 min off
-Cycle as fast as you can between movements. Pick up where you left off after rest interval and add rounds after the 10 min metcon.
*10 Dumbbell hang power cleans (moderate weight)
+
*5 135lbs Romanian deadlifts (straight legged, knees only slightly unlocked)
2 mins jump rope. walking lunges with twist over front leg, pick knee up, hug, and pull up towards chest, hold for 1 sec and alternate 10 times.
Lift: Band Back Squat 5x5 -- same weight as last week...do w/out band if you have been.
5 rounds, 1 min on, 1 min off
-Cycle as fast as you can between movements. Pick up where you left off after rest interval and add rounds after the 10 min metcon.
*10 Dumbbell hang power cleans (moderate weight)
+
*5 135lbs Romanian deadlifts (straight legged, knees only slightly unlocked)
Stretch: quad rolling, hamstring band stretch (make sure opposite knee is not bent)
-JD
10-03-2011 Monday
Warm-up:
-over and backs, 10 position push-ups, shoulder swings (dynamic), hand stand push-up holds (3 sets of 20 seconds) or hand-stand practice
Bench Press 4 x 6-8 reps acsending weights
increase weight by 5-10lbs each set
Example: Warm-up sets, then: 145x8, 155x8, 160x6, 165x6
Lift #2: Close grip barbell press 2x20 at a light weight that you can move quickly. Grip the barbell more narrow than your bench grip, elbows slightly more in than when you bench. (use same weight as last week)
then
"1/2 Cindy" AMRAP 10 mins
-15 Air squats
-10 Push-ups
-5 kipping pull-ups
Stretch: lying down on the ground chest stretch / lacrosse ball rolling on pecs for 3-5 mins. partner assisted shoulder stretch. (form 90 degrees w/ elbow joint while lying on back...have partner drive forearm and hand downward, apply pressure to front shoulder...1.5 mins each side.
-JD
-over and backs, 10 position push-ups, shoulder swings (dynamic), hand stand push-up holds (3 sets of 20 seconds) or hand-stand practice
Bench Press 4 x 6-8 reps acsending weights
increase weight by 5-10lbs each set
Example: Warm-up sets, then: 145x8, 155x8, 160x6, 165x6
Lift #2: Close grip barbell press 2x20 at a light weight that you can move quickly. Grip the barbell more narrow than your bench grip, elbows slightly more in than when you bench. (use same weight as last week)
then
"1/2 Cindy" AMRAP 10 mins
-15 Air squats
-10 Push-ups
-5 kipping pull-ups
Stretch: lying down on the ground chest stretch / lacrosse ball rolling on pecs for 3-5 mins. partner assisted shoulder stretch. (form 90 degrees w/ elbow joint while lying on back...have partner drive forearm and hand downward, apply pressure to front shoulder...1.5 mins each side.
-JD
10-01-2011 Saturday
"1/2 Barbara" (if you want to do the CF mainsite Rx, double reps plus 1 extra min rest)
* 10 Pull-ups
* 15 Push-ups
* 20 Sit-ups
* 25 Squats
Rest two minutes between each round. 5 rounds, time each round
post times to comments
* 10 Pull-ups
* 15 Push-ups
* 20 Sit-ups
* 25 Squats
Rest two minutes between each round. 5 rounds, time each round
post times to comments
09-29-2011 Thursday
Warm-up:
3 mins double unders, skin the cat practice on straight bar or rings, 3x8 ring rows
Lift: Deadlift 5x3 ascending, use 85-90% max -- to try a new technique, when you get to a really heavy 3 around the 4th or 5th set, drop the bar from standing position and reset then repeat. Some people use this concentric only technique to break a deadlift plateau.
the lift could go something like this:
warm up 2 or 3 sets @ 5-8reps @ moderate ascending weight
set#1 = 255x3
set#2 = 265x3
set#3 = 275x3
set#4 and 5 = 285x3 (drop bar at top of each DL while standing)
Tabata! 4 mins each exercise
20 seconds on, 10 seconds off (8 rounds) of the following:
-Tabata Row erg.
-Tabata Kettlebell swing 53lbs
post time to comments!
Wednesday's 5x5 Clean Videos
-JD
09-28-2011 Wednesday
-12 alternating lunges with rotation over front knee, 2 mins jump rope, pass throughs
Lift: (full) Clean – 5x5
If you are not used to doing (full) cleans, use a weight that allows you to push up out of the hole without bowing your back and leaning forward. The weight you use should feel difficult but not impossible. If you are sticking with power-cleans for this cycle, use 80% of your max.
Rest 2 mins in between sets.
5 rounds of the following for time:
10 ring push ups
10 toes to bar
5 OHS (75lbs) -- use 55 for light, or 95 for heavy
I will probably be there today (Weds.) for 6:30 class
check out the Catalyst Power Output Calculator
-JD
09-27-2011 Tuesday
Warm-up:
Max box jump practice / attempt
Max box jump practice / attempt
Lift: Band Back Squat 5x5 -- or normal back squat (heavier than last week by 10lbs if you did the 4x6 workout)
Push 10! (10, 9, 8, 7, etc. to 1)
-Burpees
-95lbs/65 Push-Press -- push-jerk if you get burned out doing push press
post time to comments!
Stretch: quad rolling, sit in low as possible squat and lean on each side for 1min each side
-JD
09-26-2011 Monday
Warm-up:
-over and backs, 10 position push-ups, shoulder swings (dynamic), hand stand practice while your shoulders are fresh!
Bench Press 4x6 sets across
this weight should feel heavy but you should only burn out on the last set if at all. after your warm-up, the weight you use should feel like you could complete 8 reps, but the 8th rep would need assistance. Punch the weight up from your cfhest.
Example: Warm-up, 135lbs x10, 165x8, 175x4x6
Lift #2: Close grip barbell press 2x20 at a light weight that you can move quickly. Grip the barbell more narrow than your bench grip, elbows slightly more in than when you bench.
then
"Seven's" 7 min AMRAP
-7 Air squats
-7 Dumbbell HP-Cleans (heavy!)
-7 Ring push-ups
Stretch: lying down on the ground chest stretch / lacrosse ball rolling on pecs for 3-5 mins. then grab an assistance band and pretend you're a pitcher and you're winding up. Your arm should be all the way back so you feel a nice stretch in your front deltoid and pecs.
-JD
-over and backs, 10 position push-ups, shoulder swings (dynamic), hand stand practice while your shoulders are fresh!
Bench Press 4x6 sets across
this weight should feel heavy but you should only burn out on the last set if at all. after your warm-up, the weight you use should feel like you could complete 8 reps, but the 8th rep would need assistance. Punch the weight up from your cfhest.
Example: Warm-up, 135lbs x10, 165x8, 175x4x6
Lift #2: Close grip barbell press 2x20 at a light weight that you can move quickly. Grip the barbell more narrow than your bench grip, elbows slightly more in than when you bench.
then
"Seven's" 7 min AMRAP
-7 Air squats
-7 Dumbbell HP-Cleans (heavy!)
-7 Ring push-ups
Stretch: lying down on the ground chest stretch / lacrosse ball rolling on pecs for 3-5 mins. then grab an assistance band and pretend you're a pitcher and you're winding up. Your arm should be all the way back so you feel a nice stretch in your front deltoid and pecs.
-JD
09-24-2011 Saturday
Warm up: 5 mins shadow boxing or heavy bag punching/kicking. Hit light and go for speed. We will be shifting gears into a new training phase at the beginning or middle of October. Mark Rip.'s Starting Strength was suggested as a good direction to take. What does everyone think? The format is online. I would be happy to still post wokouts with custom metcons FYI. Any suggestions and input would be greatly appreciated. Post comments to this post or tomorrow's rest day post!
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
-JD
09-23-2011 Friday
Open Gym
Skill Work: Take 10 mins to work on a skill. If you haven't tried band squats or box squats, try them out.
then
Make up a lift you missed this week
-JD09-22-2011 Thursday
Warm-up:
3 mins double unders, kiping swings 3x8 chest to bar or assisted chin-ups,
Lift: Deadlift 5x5, use 80-85% try 10lbs more than last week or if your back is shaky or messed up, do light sets of 3x8 with perfect form as long as there is no pain
then if you're still feeling lively:
Rowing Chipper (total of 2,000m row)
-Row 500m then do 20 Push-ups
-Row 500m then do 20 SDHP (go heavy)
-Row 500m then do 20 sit-ups
-Row 500m then finish with 20 K.B. swings
-JD
09-21-2011 Wednesday
Warm-up:
-3 mins jump rope, Pass throughs, 10 tall cleans (standing position, move under bar quickly)
Lift: Power Clean – Triples 5x3; use 80-85%
Rest 2 mins in between sets.
8 mins AMRAP, post # of rounds to comments
5 HSPU
5 Ring Push-ups
5 one handed dumbbell snatch each arm (25 or 40)
Assisted stretch: partner shoulder stretch, apply downward pressure to shoulder, partner being stretched should have elbow high making a 90 degree angle
see you tomorrow
-JD
-3 mins jump rope, Pass throughs, 10 tall cleans (standing position, move under bar quickly)
Lift: Power Clean – Triples 5x3; use 80-85%
Rest 2 mins in between sets.
8 mins AMRAP, post # of rounds to comments
5 HSPU
5 Ring Push-ups
5 one handed dumbbell snatch each arm (25 or 40)
Assisted stretch: partner shoulder stretch, apply downward pressure to shoulder, partner being stretched should have elbow high making a 90 degree angle
see you tomorrow
-JD
09-20-2011 Tuesday
-10 overhead squat
-6 attempts at max broad jump
Lift: Band Back Squat 4x6 (5-10lbs more than last week)
then
5 rounds for time:
*5 reps Weighed step ups (12'' or 24'' box) 5 each leg in a row (45 or 95lbs barbell resting on back)
*5 reps medicine ball slams (throw ball with all force on ground)
Stretch: quad rolling, quad stretch against wall, deep lunge stretch
-JD
Lift Coaching Tuesdays
Tomorrow night at 6:45 Tom Dilliplane will coach whoever shows up on the Olympic lifts etc. (C&J, snatch, squat, press etc). He recommended 4 consecutive weeks and my plan is to just pay him up front the $40/session x 4 sessions. Anyone that comes can settle up with me based on how many people we have that week...
So that is 4 Tuesday nights starting tomorrow.
09-19-2011 Monday
Warm-up:
-over and backs, 10 push-ups, shoulder swings (dynamic) 10 back 10 forward each arm
Lift #1: Bench Press 4 sets ascending weight by 5-10 lbs.
Rep scheme: 12, 10, 8, 6 (increase weight each set while maintaining speed and ROM)
Example: Warm-up, 135lbs x12, 145lbsx10, 160x8, 165x6.
Lift #2: Close grip barbell press 2x20 at the same weight. Grip the barbell more narrow than your bench grip, elbows slightly more in than when you bench.
then
21, 15, 9 for Time
-Goblet Squat (K.B., 53 or 35)
-Dumbbell Push-Press (20lbs or 45lbs)
-Kipping pull up
Stretch: lying down on the ground chest stretch / lacrosse ball rolling on pecs.
-JD
-over and backs, 10 push-ups, shoulder swings (dynamic) 10 back 10 forward each arm
Lift #1: Bench Press 4 sets ascending weight by 5-10 lbs.
Rep scheme: 12, 10, 8, 6 (increase weight each set while maintaining speed and ROM)
Example: Warm-up, 135lbs x12, 145lbsx10, 160x8, 165x6.
Lift #2: Close grip barbell press 2x20 at the same weight. Grip the barbell more narrow than your bench grip, elbows slightly more in than when you bench.
then
21, 15, 9 for Time
-Goblet Squat (K.B., 53 or 35)
-Dumbbell Push-Press (20lbs or 45lbs)
-Kipping pull up
Stretch: lying down on the ground chest stretch / lacrosse ball rolling on pecs.
-JD
09-17-2011 Saturday
FIGHT GONE BAD (11am)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Crossfit uses a 3 or a 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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