Iron Martini: Chris - new program

Friday, April 30, 2010

Chris - new program

I started a 3-wk. volume training WO on Monday. Have not hurt myself yet. Looks like this:
M: Squat 5x5, BP (did reverse grip floor press this week), cable chest flyes 3x10, tricep push downs 3x10, calves 3x10, abs
W: Snatch and C&J (3x3 w/ moderate weight), front squat 3x10, weighted pull ups 5x5, shrugs 5x5
F: DL 5x5, seated DB press, BW pull ups 3x10, straight bar curls 3x10, abs
Friday PM: 5-Guys
Su: conditioning
Also trying to up the milk intake.

1 comment:

Sam Crish said...: Welcome back.
5x5 on DL sounds rough.; May 4, 2010 at 11:38 AM

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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