Iron Martini: Sam - Last week and week of 3/4

Monday, March 5, 2018

Sam - Last week and week of 3/4

Had a vasectomy, so have to take it slow.
Ron convinced me to do 10x10 for a month. It is kinda awesome and kinda sucky!
Trying to keep 3 min intervals. More like 5-7 on some of these as the sets go up.

Thursday
Plate loaded incline chest press 10x10 6 sets @plate & 25, one at plate & 10, one at plate, then last two sets were just pushups

Friday
Squat 10x10@185

Saturday
BNP 10x10@95
Row 10x10@115

Sunday
Deficit SLDL from block 10x10@185

Monday
DB Curl 10x10@25

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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