Iron Martini: Behind

Tuesday, February 8, 2011

Behind

Sam last week - started 4 week thick bar cycle

Tues

Bench 3x5 206, 216, 226

DL 3x5 296, 316, 336

Curl 3x8@76

Thurs

Press 3x5 116, 126, 136

Squat 3x5 256, 276, 296

Row 3x8@116

Sat

Bench 3x5 216, 226, 236

DL 3x5@306

Curl 3x8@86

Christine also did Squat and Press 6x3 on two different days.

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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