Iron Martini: Oct. 14-20

Monday, October 21, 2013

Oct. 14-20

Monday
Sam
Bench 3x5@225
Incline DB BP 2x5@85
Preacher curl 2x10@65
Hammer curl 2x5@65

Matthew
Squat
3x5@115
Bench 3x5@105
Row 2x10@some dumbell

Gina
Squat 3x5@45
Close!
BP 3x5@50
Row

Weds.
Sam
Squat 3x5@305
Power clean 3x3@185

Matthew
Squat 3x5@135
Yeah!
Press 3x5@70
DL 1x5@205
Chins

Gina
Squat 3x5@45
Press 3x3@45
DL 1x5@115
Curls

Saturday
Sam
Press 3x5@160
Chins 3x5
Curl 2x5@105 or 115 or something (TMM!)

Matthew
Squat 3x5@145
BP 3x5@115
Row 2x10@115

Sunday
Sam
DL 3x2@395
FS 2x5@195

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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