Greg Everett Quick and Classic Cycle Week 2:
Lifts:
-Clean & Jerk - 5 x 2(~75-85%)
-Clean pull - 4 x 3
-Front squat - 4 x 2
Aim to beat the weights you used last week for these exercises.
-JD
02-29-12 Wednesday
Greg Everett Quick and Classic Cycle Week 2:
For exercise demos click here
Lifts:
* Power clean + power jerk - 75% x 3 sets, 80% x 2 sets
* Power snatch + snatch - 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1
Metcon: 4 rounds
-20 KB swings
-10 pull-ups
-JD
For exercise demos click here
Lifts:
* Power clean + power jerk - 75% x 3 sets, 80% x 2 sets
* Power snatch + snatch - 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1
Metcon: 4 rounds
-20 KB swings
-10 pull-ups
-JD
02-28-12 Tuesday
Greg Everett Quick and Classic Cycle Week 2:
For exercise demos click here
Lifts:
* Snatch - 5 x 2 (~75-85%)
* Snatch pull - 4 x 3
* Pause back squat - 5 x 2
Aim to add weight to each exercise from what you used last week.
Metcon: 4 rounds
-20 air squats
-15 K.B. Swings
-10 ring push-ups
-JD
For exercise demos click here
Lifts:
* Snatch - 5 x 2 (~75-85%)
* Snatch pull - 4 x 3
* Pause back squat - 5 x 2
Aim to add weight to each exercise from what you used last week.
Metcon: 4 rounds
-20 air squats
-15 K.B. Swings
-10 ring push-ups
-JD
02-27-12 Monday
Greg Everett Quick and Classic Cycle Week 2:
For exercise demos click here
Lifts:
* Snatch - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
* Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
* Front squat - heavy single; 90% x 1 x 2
Metcon:
4 rounds; no rest:
10 KB swings
10 DB chainsaw row/arm
Joey Box Jumps over height 2/26
-JD
For exercise demos click here
Lifts:
* Snatch - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
* Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
* Front squat - heavy single; 90% x 1 x 2
Metcon:
4 rounds; no rest:
10 KB swings
10 DB chainsaw row/arm
Joey Box Jumps over height 2/26
-JD
02-24-12 Friday / 02-25-12 Saturday
Friday: Rest Day or make up an O-lift workout from this week
Saturday: Crossfit Games Workout:
AMRAP of Burpees in 7 minutes (jump up and touch target that is at least 6 in above head for each rep w/ BOTH hands)
Click link for details
-JD
Saturday: Crossfit Games Workout:
AMRAP of Burpees in 7 minutes (jump up and touch target that is at least 6 in above head for each rep w/ BOTH hands)
Click link for details
-JD
02-23-12 Thursday
Greg Everett Quick and Classic Cycle Week 1:
For exercise demos click here
Lifts:
* Hang snatch (below knee) - 75% x 2 x 5
* Hang clean (below knee) - 75% x 2 x 5
* Heaving snatch balance - 4 x 3
Metcon: (From Catalyst Athletics)
For 5 minutes:
1-Arm KB clean + push press x 5/arm
5 lateral lunge/leg
-JD
For exercise demos click here
Lifts:
* Hang snatch (below knee) - 75% x 2 x 5
* Hang clean (below knee) - 75% x 2 x 5
* Heaving snatch balance - 4 x 3
Metcon: (From Catalyst Athletics)
For 5 minutes:
1-Arm KB clean + push press x 5/arm
5 lateral lunge/leg
-JD
02-22-12 Wednesday
Greg Everett Quick and Classic Cycle Week 1:
For exercise demos click here
Lifts:
* Clean & Jerk - 5 x 3 (~70-80%)
* Clean pull - 4 x 4
* Front squat - 4 x 2
Feel out weights for each exercise that are challenging but not max efforts.
Metcon From Crossfit Football
For exercise demos click here
Lifts:
* Clean & Jerk - 5 x 3 (~70-80%)
* Clean pull - 4 x 4
* Front squat - 4 x 2
Feel out weights for each exercise that are challenging but not max efforts.
Metcon From Crossfit Football
Complete 7 rounds:
3 Deadlifts
3 Hang Power Cleans
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round count a penalty & immediately perform 5 burpees.
Post heaviest load completed to comments.
-JD
02-21-12 Tuesday
Greg Everett Quick and Classic Cycle Week 1:
For exercise demos click here
Lifts:
* Power snatch + snatch - 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
* Power clean + power jerk - 75% x 5 sets
3 sets; no rest:
400 m row
10 push press behind the neck
Metcon: 5 rounds
-20 double unders
-20 air squats
-20 KB sumo deadlifts
-JD
02-20-12 Monday
Those of whom want to do another cycle of 5, 3, 1 go ahead. We can try to shift to a Greg Everett Cycle to increase the O-Lifts. I will post from his "Quick and Classic" cycles for 4 weeks unless anyone has any different ideas.
Greg Everett Quick and Classic Cycle Week 1:
For exercise demos click here
Lifts:
* Snatch - 5 x 3 (~70-80%)
* Snatch pull - 4 x 4
* Pause back squat - 4 x 3
Feel out weights for each exercise that are challenging but not max efforts.
This will be a quick 4-week cycle working to max snatch and CJs on Saturday of week 4.
Metcon: 4 rounds
-21 box jumps
-15 kipping pull ups
-9 cleans (95lbs/135lbs)
-JD
Greg Everett Quick and Classic Cycle Week 1:
For exercise demos click here
Lifts:
* Snatch - 5 x 3 (~70-80%)
* Snatch pull - 4 x 4
* Pause back squat - 4 x 3
Feel out weights for each exercise that are challenging but not max efforts.
This will be a quick 4-week cycle working to max snatch and CJs on Saturday of week 4.
Metcon: 4 rounds
-21 box jumps
-15 kipping pull ups
-9 cleans (95lbs/135lbs)
-JD
02-16-12 Friday / 02-17-12 Saturday
Open Gym Friday / Saturday
50's Chipper for time: (modified and adapted from "Filthy Fifty" WOD)
-50 box jumps
-50 jumping pull-ups
-50 Kettlebell swings
-50 Push press, 45 pounds
-50 Double unders
50's Chipper for time: (modified and adapted from "Filthy Fifty" WOD)
-50 box jumps
-50 jumping pull-ups
-50 Kettlebell swings
-50 Push press, 45 pounds
-50 Double unders
02-16-12 Thursday
5, 3, 1 Protocol De-loading Week of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: good mornings
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 Accessory Work: Tabata Duo...4 mins of each...20 sec on, 10 sec off
135lbs deadlifts
then
Hanging leg raises (knees to chest hanging from pull-up bar)
Stretch: foam roll calf (partner optional)
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: good mornings
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 Accessory Work: Tabata Duo...4 mins of each...20 sec on, 10 sec off
135lbs deadlifts
then
Hanging leg raises (knees to chest hanging from pull-up bar)
Stretch: foam roll calf (partner optional)
02-15-12 Wednesday
5, 3, 1 Protocol De-loading Week of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: push-jerk
Main Lift: Use the percentages below of your max
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: "The Bear" (Crossfit South Brooklyn Monday 2/13 WOD)
Crossfit 607 in Elmira is holding an O-lifting competition March 10th.
It is $40 to join USA Weightlifting for the year for ages 21-35 and $25 for entry for this competition
Is anyone interested in competing/attending? I plan on competing, maybe Tom D. will go with some of us as well?
Post interest to comments or discuss with me next Monday.
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: push-jerk
Main Lift: Use the percentages below of your max
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: "The Bear" (Crossfit South Brooklyn Monday 2/13 WOD)
5 attempts at a max load:
7 of each movement in the following sequence per round: -- 5 rounds, rest between rounds!!!
1 Power Clean (stand before going into front squat)
1 Front Squat
1 Push-Press (jerk if you get tired)
1 Back Squat
1 Push-Press
^barbell can touch the ground to re-grip for power clean
Crossfit 607 in Elmira is holding an O-lifting competition March 10th.
It is $40 to join USA Weightlifting for the year for ages 21-35 and $25 for entry for this competition
Is anyone interested in competing/attending? I plan on competing, maybe Tom D. will go with some of us as well?
Post interest to comments or discuss with me next Monday.
02-14-12 Tuesday
5, 3, 1 Protocol De-loading Week of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: air squats, alternate positions
Main Lift: Use the percentages below of your max
Front Squats (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: 5 rounds
5 hand release push-ups
3 Thrusters (95lbs)
1 OHS (95lbs)
Stretch: foam roll
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: air squats, alternate positions
Main Lift: Use the percentages below of your max
Front Squats (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: 5 rounds
5 hand release push-ups
3 Thrusters (95lbs)
1 OHS (95lbs)
Stretch: foam roll
02-13-12 Monday
5, 3, 1 Protocol De-loading Week of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: 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
^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): 4 rounds
8 burpee pull-ups (perform burpee then jump up to bar and perform pull-up)
8 SDHP
Stretch: foam roll
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: 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
^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): 4 rounds
8 burpee pull-ups (perform burpee then jump up to bar and perform pull-up)
8 SDHP
Stretch: foam roll
-JD
02-10-12 Friday / 02-11-12 Saturday
Open Gym Friday/Saturday
Make up a 5, 3, 1 workout or:
"Fran"
21-15-9 reps, for time of the following:
-Thruster 95lbs
-Pull-ups
Make up a 5, 3, 1 workout or:
"Fran"
21-15-9 reps, for time of the following:
-Thruster 95lbs
-Pull-ups
02-09-12 Thursday
5, 3, 1 Protocol Week 3 of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: position air squats
Main Lift: Use the percentages below of your max
Deadlift (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 70% x 5
Set 2: 80% x 3
Set 3: 90% 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: From Crossfit 607
“Shankle Complex” x 7 sets:
1 Deadlift + 3 Clean shrugs + 1 Clean + 2 Jerks
Stretch: hamstring stretch
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: position air squats
Main Lift: Use the percentages below of your max
Deadlift (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 70% x 5
Set 2: 80% x 3
Set 3: 90% 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: From Crossfit 607
“Shankle Complex” x 7 sets:
1 Deadlift + 3 Clean shrugs + 1 Clean + 2 Jerks
Stretch: hamstring stretch
-JD
02-08-12 Wednesday
5, 3, 1 Protocol Week 3 of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: kipping pull-ups / bar muscle up practice
Main Lift: Use the percentages below of your max
Press (3 work sets @ listed % of max -- warm-up with bar)
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 (from Crossfit Daily WOD)
Stretch: lat-stretch
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: kipping pull-ups / bar muscle up practice
Main Lift: Use the percentages below of your max
Press (3 work sets @ listed % of max -- warm-up with bar)
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 (from Crossfit Daily WOD)
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
^ for a shorter workout perform 3 cyclesStretch: lat-stretch
-JD
02-07-12 Tuesday
5, 3, 1 Protocol Week 3 of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: air squats, alternate positions
Main Lift: Use the percentages below of your max
Front Squats (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
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: 2 Every minute for 10 minutes
-High box jump (close to a max jump)
-Barbell bear complex (clean, front squat, push press, back squat = 1 rep)
^use approx 95-135
Stretch: foam roll
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: air squats, alternate positions
Main Lift: Use the percentages below of your max
Front Squats (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
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: 2 Every minute for 10 minutes
-High box jump (close to a max jump)
-Barbell bear complex (clean, front squat, push press, back squat = 1 rep)
^use approx 95-135
Stretch: foam roll
02-06-12 Monday
5, 3, 1 Protocol Week 3 of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: hand stand 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: 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 of 10's
10 Push-ups (Sub 3 handstand push-ups to scale up)
10 KB swings
10 Ring rows
Stretch: foam roll
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: hand stand 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: 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 of 10's
10 Push-ups (Sub 3 handstand push-ups to scale up)
10 KB swings
10 Ring rows
Stretch: foam roll
-JD
02-05-12 Sunday
Rest Day
Crossfit 607 in Elmira is holding an O-lifting competition March 10th.
It is $40 to join USA Weightlifting for the year for ages 21-35 and $25 for entry for this competition
Is anyone interested in competing?
Crossfit 607 in Elmira is holding an O-lifting competition March 10th.
It is $40 to join USA Weightlifting for the year for ages 21-35 and $25 for entry for this competition
Is anyone interested in competing?
02-03-12 Friday / 02-04-12 Saturday
Make up a lift or perform the following:
Metcon: 2 on the minute for 10 minutes
-2 Clean and Jerk 80-85%
-2 burpees
If you haven't seen it, check out the documentary bigger, stronger, faster free online (also on netflix). It's a documentary on steriod use and I think all of you would enjoy it.
Congratulations again on Adam being a dad!
Metcon: 2 on the minute for 10 minutes
-2 Clean and Jerk 80-85%
-2 burpees
If you haven't seen it, check out the documentary bigger, stronger, faster free online (also on netflix). It's a documentary on steriod use and I think all of you would enjoy it.
Congratulations again on Adam being a dad!
02-02-12 Thursday
5, 3, 1 Protocol Week 2 of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: sumo air squats, hand stand practice
Main Lift: Use the percentages below of your max
Deadlift (3 work sets @ listed % of max -- warm-up with bar)
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: Modified Tabata Deadlift - 5 rounds
3 power snatch -- 95lbs
8 bodyweight deadlifts
Stretch: hamstring stretch
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: sumo air squats, hand stand practice
Main Lift: Use the percentages below of your max
Deadlift (3 work sets @ listed % of max -- warm-up with bar)
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: Modified Tabata Deadlift - 5 rounds
3 power snatch -- 95lbs
8 bodyweight deadlifts
Stretch: hamstring stretch
-JD
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