Iron Martini: Tuesday and Thursday

Thursday, August 19, 2010

Tuesday

Press 3x5@165

Squat 2x5 255, 235

Curl 3x8@95

Thursday

Snatch singles 6x1 132-162 in 5lb jumps

Snatch pull 5x2@223

One hand KB BP 2x12/hand

Lateral raise 2x12@25 10 sec muscle out 2x5 front raise

Drumline book report reader said...: hmmm...whats a snatch pull; August 25, 2010 at 9:13 AM
Sam Crish said...: http://www.youtube.com/watch?v=dL4778k9-mw&feature=related; August 25, 2010 at 9:19 AM
Drumline book report reader said...: ah..ok, we did those at your house one day; August 25, 2010 at 5:05 PM

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