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Chipper: Sit-up (butterfly)s, Dumbbell Snatches, Dumbbell Overhead Squats and Toes-to-bars

For time: 50 Sit-up (butterfly)s 50 Dumbbell Snatches 50 Dumbbell Overhead Squats 50 Toes-to-bars

Same DB for Snatches and OHS. Nothing heavier than 80/55 #(switch arms every 10 reps) Performance: Toes as high as possible. Fitness: 40 Reps of each. Knee Raises OK. TIMECAP: 22:00

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Front Squat 11x1

Front Squat 11x1 Use the same weight for each set. Rest as needed between sets.

A) Front Squat Build to 1 @ 8, then accumulate 10 reps @ 90% of today's 1 @ 8 Notes If this 1 @ 8 isn't a real 1 @ 8, you're gonna have a bad time. Make sure you have two good reps in the tank! For the 10 rep accumulation, you may perform any number of reps/set desired, but keep all sets submaximal, fast, and technically sound.

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Behind The Neck Strict Press 5x5

Behind The Neck Strict Press 5x5 Use the same weight for each set. Rest as needed between sets.

B) Behind the Neck Strict Press 5x5, use 95% of last week's 5 @ 8 X131 Tempo Notes X131 = Accelerate up, pause at top, three second eccentric, pause at bottom. Tempo and position take precedence over load.

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Lifting: Tempo Ring Dips, Strict Ring Dips and Ring Dips

Tempo Ring Dip 3-3-3, using heaviest weight per set Strict Ring Dip 4-4-4, using heaviest weight per set Ring Dip 8-8-8, using heaviest weight per set

C) Ring Dip Complex 3 Sets: 3/2 Strict Ring Dips, 31X1 Tempo 4/3 Strict Ring Dips 8/6 Kipping Ring Dips Notes 31X1: Three second eccentric, pause at bottom, accelerate up, pause at top, turning rings out. Strict Ring Dip: Pause at both ends, but no specific tempo on eccentric.

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Chipper: GHD Sit-ups, Dumbbell Snatches, Hip Extensions and 2 more

For time: 60 GHD Sit-ups 60 Dumbbell Snatches, 80/60 lbs 60 Hip Extensions 60 Dumbbell Overhead Squats, 80/60 lbs 60 Toes-to-bars

D) GHD Sit-Up/Dumbbell Snatch/Hip Extension/Dumbbell Overhead Squat/Toes-to-Bar For Time: 60 GHD Sit-Ups 60 Dumbbell Squat Snatch, 80#/55#, switch arms every 10 reps 60 Hip Extensions 60 Dumbbell Overhead Squats, 80#/55#, switch arms every 10 reps 60 Toes-to-Bar

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E) Split Stance RDL/Row/Jefferson Curl/Sorenson Hold 3 Sets, Not For Time: 10 Split Stance Romanian Deadlift/side 10 Single Arm Dumbbell Rows/side 5 Jefferson Curls 0:30-0:45 Sorenson Hold Notes Mechanics and position take precedence over load. You may perform this in a circuit, rotating exercies, or you may perform each movement independently. Split Stance RDL: Control eccentric, keep weight on midfoot, stay slightly over bar at top to keep tension on hamstrings. Row: Pause at both ends. Full protraction at bottom, full retraction at top, control eccentric. Jefferson Curl: Slow in both directions, really focus on moving each vertebrae seperately to the greatest extent possible. Sorenson Hold: If 0:45 holds were easy last week, add weight.

Front Squat 11x1

Front Squat 11x1 Use the same weight for each set. Rest as needed between sets.

5-Day A) Front Squat Build to 1 @ 8, then accumulate 10 reps @ 90% of today's 1 @ 8 Notes If this 1 @ 8 isn't a real 1 @ 8, you're gonna have a bad time. Make sure you have two good reps in the tank! For the 10 rep accumulation, you may perform any number of reps/set desired, but keep all sets submaximal, fast, and technically sound.

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Behind The Neck Strict Press 5x5

Behind The Neck Strict Press 5x5 Use the same weight for each set. Rest as needed between sets.

5-Day B) Behind the Neck Strict Press 5x5, use 95% of last week's 5 @ 8 X131 Tempo Notes X131 = Accelerate up, pause at top, three second eccentric, pause at bottom. Tempo and position take precedence over load.

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Nothing assigned for August 22, 2017

Lifting: Tempo Ring Dips, Strict Ring Dips and Ring Dips

Tempo Ring Dip 3-3-3, using heaviest weight per set Strict Ring Dip 4-4-4, using heaviest weight per set Ring Dip 8-8-8, using heaviest weight per set

Ring Dip Complex 3 Sets: 3/2 Strict Ring Dips, 31X1 Tempo 4/3 Strict Ring Dips 8/6 Kipping Ring Dips Notes 31X1: Three second eccentric, pause at bottom, accelerate up, pause at top, turning rings out. Strict Ring Dip: Pause at both ends, but no specific tempo on eccentric. Intermediate 3 Sets: 3/2 Strict Bar Dips, 31X1 Tempo 4/3 Strict Bar Dips 8/6 Kipping Bar Dips Beginner 3 Sets: 3/2 Strict Banded Bar Dips, 31X1 Tempo 4/3 Strict Banded Bar Dips 8/6 Strict Bar Dips (Thicker Band)

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Nothing assigned for August 22, 2017


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