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Old 12-11-2007, 01:00 AM   #2
Steven Low
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Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Mirza's Log (kensai01)

FYI anyone who's following this should note that this is from this thread (and post with explanations):
http://www.board.crossfit.com/showthread.php?t=24494
http://www.board.crossfit.com/showpo...5&postcount=46

5on/2off
Quote:
Mon:
Snatch: 3x5 up to 5x5 + warmups
Squat: 3x5 up to 5x5 + warmups
Iron cross isometrics: 6x5s (30s total)
RINGS planche progression holds: sets up to 30s total
bent over rows: 2x6 + warmups
jerks: 2x6 + warmups

Tue:
Iron Cross pullouts(1 - see below for description): 5x3 + warmups
rings inverted hang slow eccentric to hang(2): 4-5x10s each
planche progression pushups(3): 5x3
rings pseudo planche pushups(4): 5x3
Sprints: 3x100m

Wed:
Snatch: 3x5 up to 5x5 + warmups
Clean: 3x5 up to 5x5 + warmups
Iron cross isometrics: 6x5s (30s total)
Parallettes planche progression holds: sets up to 30s total
weighted rings pullups: 2x6 + warmups
weighted rings dips: 2x6 + warmups

Thur:
Iron Cross pullouts: 5x3 + warmups
rings inverted hang slow eccentric to hang: 4-5x10s each
planche progression pushups: 5x3
rings pseudo planche pushups: 5x3
Sprints: 3x100m

Fri:
Clean: 3x5 up to 5x5 + warmups
Squat: 3x5 up to 5x5 + warmups
DL: 1x5,1x3,1x1 or 1x5,1x4,1x3 + warmups
Iron cross isometrics: 6x5s
Floor planche progression holds: sets up to 30s total
front lever progression pullups(5): 2x6
Handstand pushups: 2x6 (weighted, if neccesary or on rings)

Doesn't look too bad so far. A lot of these exercises will really destroy you the couple times you do them so I don't blame you for taking a rest day.

So you're kensai01 from the powerathletesmag forum, eh?
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