Iron Martini: Gym Jim Tues

Wednesday, October 13, 2010

Deadlift, worked to five rpm
J- 325
D - 225
M - 205

3 sets of max pullups

4 rounds of 30 secs amrap
supine pushups
air squats
wrist rolls
plank

Sam Crish said...: 225x5 for Diana!
That's awesome!; October 14, 2010 at 1:51 PM
Drumline book report reader said...: yea dude.. she is a dead lifting badass, keep in mind thats 6 months after acl surgery. We've only been doing them for like 5 weeks; October 14, 2010 at 4:58 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