Iron Martini: Chris Monday

Monday, January 5, 2009

Chris Monday

Deadlifts 3-3-3-3-3
loads: 225, 275, 315, 335, 355 (PR*)
*note: my previous 1RM was 335

Followed with a short metcon - 3 rounds of:
5 x 95lb hang cleans
10 x pull ups
10 x 10lb. wall ball shots

3 comments:

Melanie said...: Fabulous! The Sore Corps is crushing PR after PR!; January 5, 2009 at 1:52 PM
Sam Crish said...: How far away does 400 look now, Mr. Doubting Thomas?; January 5, 2009 at 1:54 PM
Chris said...: Well, if I squint real hard I can just make it out on the horizon.
It looks really heavy tho...; January 6, 2009 at 12:09 PM

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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