Iron Martini: Jim Monday

Wednesday, September 22, 2010

Jim Monday

Front Squat:
135 x5, 155x5, 165 x 4, 175x4x4

AMRAP 15 minutes
3 95 snatches
2 rounds of 3 pullups, 6 pushups, 9 box jumps

that's one round then repeat for 15 min.

2 comments:

Sam Crish said...: Weird, I don't know anyone that does 4's intentionally.

How many rounds/reps?; September 23, 2010 at 8:35 AM
Drumline book report reader said...: i have been somewhat following crossfit football's workouts and that's what they prescribed. I have no idea how many rounds i did, i lost count at some point i think from blacking out, that AMRAP was tough you should do it one day.; September 23, 2010 at 3:43 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