Iron Martini: Sam last week

Tuesday, November 16, 2010

Uhh, forgot to post

Weds

DL 5,3,2 392, 412, 432

Heavy.

Rest of the time stuff like high rep KB snatches and indian clubs. I do the clubs every other day or so.

Melanie said...: OMG!
I just watched this video to see what people do with the indian clubs.

http://www.youtube.com/watch?v=TjIpg1h2j2s

All of the movements are the EXACT SAME things we did when i was in the marching bandfront (AKA color guard) - with two small flags. I am so excited! I am asking for indian clubs for Christmas now.; November 29, 2010 at 3:39 PM
Melanie said...: I realize no one else will understand why this is so exciting to me but trust me, it really is.; November 29, 2010 at 3:40 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