Iron Martini: Sam Monday

Monday, December 1, 2008

Windmills 3x3@44#KB
Hindu pushups 3x10
Hindu squats 3x10

So sore - just trying to get some range of motion up in this bitch.

Melanie said...: Nice; December 2, 2008 at 1:54 PM
Chris said...: Sam - do you come up on your fore-foot duing Hindu squats? What is the advantage of these over plain old air squats?; December 3, 2008 at 8:29 AM
Sam Crish said...: I do come up. Just something different. Whether it's true or not I feel like I get a nice stretch with these. The main reason I did hindu squats in actuality is that I already did hindu pushups and decided to keep the theme.; December 3, 2008 at 9:06 AM

Glossary

AFAP: As Fast As Possible
BA: Bad Ass
BAP: Band Assisted Pull Ups
Bottoms Up Press: Hold kettlebell upside down by handle and press up from shoulder, with bell facing up. Balance is challenge.
Glassups (formerly Shoulder-O's) - a KB armbar, TGU up, windmill, OH squat, and TGU down
GTG: Grease the Groove. Working an exercise or movement for practice and maintenance rather than heavy work.
Hack squat, hack lift, behind the back deadlift - a deadlift with the bar behind you
Heaving snatch balance: Start with the bar on the back of your shoulders and hold it in a snatch grip. Dip and drive the bar up, then drop into a full squat, catching the bar overhead. Stand up with the bar overhead. Lower the bar behind your head and repeat. See video - http://media.crossfit.com/cf-video/CrossFit_SnatchBalance.wmv
Inverted Burpees
Iron rope - stand on a bench, bar vertical in front of you with weights loaded on the bottom. Go hand over hand (with hands close to each other) and walk the bar up, then down - that's one.
KTE: Knees to elbows. Hang from pull up bar and try to touch your knees to your elbows. Good luck.
Pin Press - partial movement (OHP or BP) where the weight is started from the pins in the power rack.
TMM: Too many martinis
WFD: Weight For Distance