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Old 08-01-2012, 09:15 PM   #11
Jason Peacock
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Re: 385 lb. Overhead Squat

I was showing this to some friends, and we were disappointed that it was exactly what was advertised - an OHS from a (very) tall rack. It felt kinda like cheating Can he jerk that weight into place before OHS?

This is still very impressive, we just wanted to see something totally awesome
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Old 08-01-2012, 10:10 PM   #12
Paul Coomans
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Re: 385 lb. Overhead Squat

Quote:
Originally Posted by Jason Peacock View Post
I was showing this to some friends, and we were disappointed that it was exactly what was advertised - an OHS from a (very) tall rack. It felt kinda like cheating Can he jerk that weight into place before OHS?

This is still very impressive, we just wanted to see something totally awesome
Something totally awesome is exactly what you just watched.
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Old 08-02-2012, 03:08 AM   #13
Jeremy S Barnett
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Re: 385 lb. Overhead Squat

Quote:
Originally Posted by Jason Peacock View Post
I was showing this to some friends, and we were disappointed that it was exactly what was advertised - an OHS from a (very) tall rack. It felt kinda like cheating Can he jerk that weight into place before OHS?

This is still very impressive, we just wanted to see something totally awesome


Actually he can. He Push Jerks 365 lbs.
He just wanted to see how much he could overhead squat without expending any extra energy on pressing it up. This was just for fun for him.
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Old 08-02-2012, 11:32 AM   #14
Jason Peacock
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Re: 385 lb. Overhead Squat

Quote:
Originally Posted by Jeremy S Barnett View Post
Actually he can. He Push Jerks 365 lbs.
He just wanted to see how much he could overhead squat without expending any extra energy on pressing it up. This was just for fun for him.
Nice!!
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Old 08-02-2012, 01:21 PM   #15
Nik Nichols
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Re: 385 lb. Overhead Squat

I saw this and it reminded me of the OHS a little. WFS http://www.nbcolympics.com/video/wei...-and-jerk.html
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Old 08-04-2012, 06:09 AM   #16
David Meverden
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Re: 385 lb. Overhead Squat

You have gotta be f'in kidding me. That is outrageous. Amazing stuff. Thanks for sharing!

BTW, does he train OHS or just use it occasionally as a test? Do you think OHS should regularly show up in a strength program and if so, what kind of reps?
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Old 08-04-2012, 06:38 AM   #17
Jeremy S Barnett
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Re: 385 lb. Overhead Squat

Quote:
Originally Posted by David Meverden View Post
You have gotta be f'in kidding me. That is outrageous. Amazing stuff. Thanks for sharing!

BTW, does he train OHS or just use it occasionally as a test? Do you think OHS should regularly show up in a strength program and if so, what kind of reps?
He does use the OHS in his regular training program. Below is the last 7 weeks of his training. You can see the progressions he goes through. We only program 1 week at a time. At the end of the week we re-evaluate his lifts and adjust the programming for the next week.


Darians CrossFit WODs
Week #1:



Monday- 65%
Squats- Back Squat 2 x 10, Front Squat 2 x 10, OH Squat 2 x 10
Clean 4 x10 x (95, 135, 175, 205)
Heavy lunges 4 x 10

Two wods- Rest 20-30 minutes before beginning WODS

WOD 1: 6 Rounds each exercise (Rest 1 minute between exercises and rounds) Give 100% effort for each exercise each round!
Suicides- 4 cones
Small Hurdles Lateral Step Overs 2 x left & right (Speed/Agility Work)
Barbell Roll Outs x 10

WOD 2: 3 min. AMRAP
Box Jumps 30" (w/ 20 lb. vest)



Tuesday- 65%
Bench- Wide 2 x 10, Regular 2 x 10, Close 2 x 10
Push jerk 4 x 10 (65, 95, 140, 180, 220)
Db rows 4 x 10
Two wods- Rest 20-30 minutes before beginning WODS

WOD 1: 10 min AMRAP
Rope Sled Pulls x 1 x 300 lbs.
Push Ups w/ 20 lb. Vest (Feet elevated on 12" box) x 12 (Belly & Thighs can not touch floor- 5 burpee penalty for each touch)

WOD 2: 4 Rounds Timed!
Sledge Hammer Swings x 10 each arm
DU's x 15
Pull Ups x 20



Wednesday- 65%
Deadlift- Conventional 3 x 10, Sumo 3 x 10
Snatch 10 sets of 4 reps
High pulls 10 sets of 4 reps



Week #1
Thursday
Cardio- Keep this a very light recovery WOD.
1-2 mile jog, 2000 m Row (2:30 min. Pace), 5 mile bike ride
Choose only 1 to perform



Friday
Team wod



Saturday
3 Rounds of each group before moving to the next
30 DU's
DB Lateral Raises x 10
Heavy GHD Hypers x 20

Rest 2-5 minutes

Row 300 m. Sprint (All Out)
DB Front Raises x 10
Weighted Dips x 10

Rest 2-5 minutes

Run to middle speed bump & back
Weighted Sit Ups x 20
Biceps Curls x 10

Rest 2-5 minutes

Burpee Pull Ups x 10
30 DU's
Toes 2 Bar x 20
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Old 08-04-2012, 06:42 AM   #18
Jeremy S Barnett
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Re: 385 lb. Overhead Squat

[quote=Jeremy S Barnett;1083616]He does use the OHS in his regular training program. Below is the last 7 weeks of his training. You can see the progressions he goes through. We only program 1 week at a time. At the end of the week we re-evaluate his lifts and adjust the programming for the next week.


Darians CrossFit WODs
Week #1:



Monday- 65%
Squats- Back Squat 2 x 10, Front Squat 2 x 10, OH Squat 2 x 10
Clean 4 x10 x (95, 135, 175, 205)
Heavy lunges 4 x 10

Two wods- Rest 20-30 minutes before beginning WODS

WOD 1: 6 Rounds each exercise (Rest 1 minute between exercises and rounds) Give 100% effort for each exercise each round!
Suicides- 4 cones
Small Hurdles Lateral Step Overs 2 x left & right (Speed/Agility Work)
Barbell Roll Outs x 10

WOD 2: 3 min. AMRAP
Box Jumps 30" (w/ 20 lb. vest)



Tuesday- 65%
Bench- Wide 2 x 10, Regular 2 x 10, Close 2 x 10
Push jerk 4 x 10 (65, 95, 140, 180, 220)
Db rows 4 x 10
Two wods- Rest 20-30 minutes before beginning WODS

WOD 1: 10 min AMRAP
Rope Sled Pulls x 1 x 300 lbs.
Push Ups w/ 20 lb. Vest (Feet elevated on 12" box) x 12 (Belly & Thighs can not touch floor- 5 burpee penalty for each touch)

[b]


Here's more:
Week #2


Monday- 70%
Squats- OH Squat 2 x 8, Back Squat 2 x 8, Front Squat 2 x 8
Clean 8 x 4 x (100, 140, 180, 210)
Zercher Yoke Carry Down & Back x 5 x 250

Two wods- Rest 20-30 minutes before beginning WODS

WOD 1: 4 Rounds Timed
Weighted 400 m Run
Wall Ball Shots x 30
Pistols x 5 each leg

WOD 2: 3 min. AMRAP
Rope Climbs (w/ 20 lb. vest)





Tuesday- 70%
Bench- Close 2 x 8, Wide 2 x 8, Regular 2 x 8
Push Jerk 8 x 4 (2 x 135, 2 x 185, 2 x 225, 2 x 240)
BB Bent Over Rows 4 x 8

Two wods- Rest 20-30 minutes before beginning WODS

WOD 1: 6 min AMRAP
Sumo DL High Pulls x 6 x 135
Handstand Push Ups x 12

Rest 3-5 min. then complete WOD #2

WOD 2: 1 min. on, 1 min. off (8 rounds each exercise)
Row for Calories (Record lowest Calorie Count)
Ring Push Ups w/vest feet on 20 box
Weighted Kipping Pull Ups (Record lowest Score)





Wednesday- OFF



Week #2

Thursday- 70%
Snatch 8 sets of 4 reps x 175
Deficit High Pulls 8 sets of 4 reps x 165

Rest 10 min. then complete:

Lumber Jack (Finish in under 23:00 min.)
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m


Friday- Hero WOD Ryan
5 Rounds of:
7 Muscle Ups
21 Burpees



Saturday-
3 Rounds of each group before moving to the next
50 DU's Unbroken
GHD Sit Ups w/Slosh Pipes x 10
Heavy GHD Hypers x 10

Rest 2-5 minutes then complete:

3 Rounds
Balance Disk x 5 each leg
DB Front Raises x 10
Balance Disk x 5 each leg
DB Lateral Raises x 10
Balance Disk x 5 each leg
DB Posterior Raises x 10

Rest 2-5 minutes then complete:

Sprint Speed Bump rest 30 sec. Sprint back (Repeat 3 rounds)
Biceps Curls 4 x 10
Weighted Dips 4 x 10




Week #3


Monday- 75%

Squats- Front Squat 2 x 6 w/KB-Chains, OH Squat 2 x 6, Back Squat 2 x 6 w/bands
Deficit Clean 6 x 4 x (135, 185, 205, 230)
Yoke Push Down & Back x 5 x 250

Two wods- Rest 20-30 minutes before beginning WODS

WOD 1: Tabata
Thrusters 115 lb.
Weighted Box jumps
T2B

WOD 2: 10, 8, 6, 4, 2 Timed
KB Swings R & L
KB Clean R & L
KB Snatch R & L


Tuesday- 75%
Bench- Regular 2 x 6, Close 2 x 6, Wide 2 x 6 (250 lb.)
Strict press (2 x 3 x 170)
Push press (2 x 3 x 200)
Push Jerk (2 x 3 x 255)


Two wods- Rest 20-30 minutes before beginning WODS

WOD: 6 min AMRAP
Sled Rope Pulls x 250 lbs.
OH Yoke Carry 1-way
Sled Handle Rows Down Room
OH Yoke Carry 1-way



Wednesday- OFF



Week #3

Thursday- 75%

Snatch off blocks 6 sets of 3 reps x 180
Deadlift 6 sets of 3 reps x 340




Friday- 4 Rounds
Sandbag carry to end of room, throw it over the bar on the yoke
Carry the yoke to the other end of the room
Hex Bar Farmers Carry Down & Back x 225
Log Clean N Press x 5 x 135

Finish with 1000 m. Row




Saturday-
3 Rounds of each group before moving to the next
Band Rotational Pulls x 10 each side
BB Roll Outs x 10


Rest 2-5 minutes then complete:

3 Rounds
DB Front Raises x 5
DB Lateral Raises x 5
Ring Posterior Flyes x 10

Rest 2-5 minutes then complete:

Hammer Curls 5 x 6
Weighted Dips 5 x 6
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Old 08-04-2012, 06:43 AM   #19
Jeremy S Barnett
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Re: 385 lb. Overhead Squat

[quote=Jeremy S Barnett;1083618]
Quote:
Originally Posted by Jeremy S Barnett View Post
He does use the OHS in his regular training program. Below is the last 7 weeks of his training. You can see the progressions he goes through. We only program 1 week at a time. At the end of the week we re-evaluate his lifts and adjust the programming for the next week.


Darians CrossFit WODs
Week #1:



Monday- 65%
Squats- Back Squat 2 x 10, Front Squat 2 x 10, OH Squat 2 x 10
Clean 4 x10 x (95, 135, 175, 205)
Heavy lunges 4 x 10

Two wods- Rest 20-30 minutes before beginning WODS

WOD 1: 6 Rounds each exercise (Rest 1 minute between exercises and rounds) Give 100% effort for each exercise each round!
Suicides- 4 cones
Small Hurdles Lateral Step Overs 2 x left & right (Speed/Agility Work)
Barbell Roll Outs x 10

WOD 2: 3 min. AMRAP
Box Jumps 30" (w/ 20 lb. vest)



Tuesday- 65%
Bench- Wide 2 x 10, Regular 2 x 10, Close 2 x 10
Push jerk 4 x 10 (65, 95, 140, 180, 220)
Db rows 4 x 10
Two wods- Rest 20-30 minutes before beginning WODS

WOD 1: 10 min AMRAP
Rope Sled Pulls x 1 x 300 lbs.
Push Ups w/ 20 lb. Vest (Feet elevated on 12" box) x 12 (Belly & Thighs can not touch floor- 5 burpee penalty for each touch)

[b]


Here's more:
Week #2


Monday- 70%
Squats- OH Squat 2 x 8, Back Squat 2 x 8, Front Squat 2 x 8
Clean 8 x 4 x (100, 140, 180, 210)
Zercher Yoke Carry Down & Back x 5 x 250

Two wods- Rest 20-30 minutes before beginning WODS

WOD 1: 4 Rounds Timed
Weighted 400 m Run
Wall Ball Shots x 30
Pistols x 5 each leg

WOD 2: 3 min. AMRAP
Rope Climbs (w/ 20 lb. vest)





Tuesday- 70%
Bench- Close 2 x 8, Wide 2 x 8, Regular 2 x 8
Push Jerk 8 x 4 (2 x 135, 2 x 185, 2 x 225, 2 x 240)
BB Bent Over Rows 4 x 8

Two wods- Rest 20-30 minutes before beginning WODS

WOD 1: 6 min AMRAP
Sumo DL High Pulls x 6 x 135
Handstand Push Ups x 12

Rest 3-5 min. then complete WOD #2

WOD 2: 1 min. on, 1 min. off (8 rounds each exercise)
Row for Calories (Record lowest Calorie Count)
Ring Push Ups w/vest feet on 20 box
Weighted Kipping Pull Ups (Record lowest Score)





Wednesday- OFF



Week #2

Thursday- 70%
Snatch 8 sets of 4 reps x 175
Deficit High Pulls 8 sets of 4 reps x 165

Rest 10 min. then complete:

Lumber Jack (Finish in under 23:00 min.)
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m


Friday- Hero WOD Ryan
5 Rounds of:
7 Muscle Ups
21 Burpees



Saturday-
3 Rounds of each group before moving to the next
50 DU's Unbroken
GHD Sit Ups w/Slosh Pipes x 10
Heavy GHD Hypers x 10

Rest 2-5 minutes then complete:

3 Rounds
Balance Disk x 5 each leg
DB Front Raises x 10
Balance Disk x 5 each leg
DB Lateral Raises x 10
Balance Disk x 5 each leg
DB Posterior Raises x 10

Rest 2-5 minutes then complete:

Sprint Speed Bump rest 30 sec. Sprint back (Repeat 3 rounds)
Biceps Curls 4 x 10
Weighted Dips 4 x 10




Week #3


Monday- 75%

Squats- Front Squat 2 x 6 w/KB-Chains, OH Squat 2 x 6, Back Squat 2 x 6 w/bands
Deficit Clean 6 x 4 x (135, 185, 205, 230)
Yoke Push Down & Back x 5 x 250

Two wods- Rest 20-30 minutes before beginning WODS

WOD 1: Tabata
Thrusters 115 lb.
Weighted Box jumps
T2B

WOD 2: 10, 8, 6, 4, 2 Timed
KB Swings R & L
KB Clean R & L
KB Snatch R & L


Tuesday- 75%
Bench- Regular 2 x 6, Close 2 x 6, Wide 2 x 6 (250 lb.)
Strict press (2 x 3 x 170)
Push press (2 x 3 x 200)
Push Jerk (2 x 3 x 255)


Two wods- Rest 20-30 minutes before beginning WODS

WOD: 6 min AMRAP
Sled Rope Pulls x 250 lbs.
OH Yoke Carry 1-way
Sled Handle Rows Down Room
OH Yoke Carry 1-way



Wednesday- OFF



Week #3

Thursday- 75%

Snatch off blocks 6 sets of 3 reps x 180
Deadlift 6 sets of 3 reps x 340




Friday- 4 Rounds
Sandbag carry to end of room, throw it over the bar on the yoke
Carry the yoke to the other end of the room
Hex Bar Farmers Carry Down & Back x 225
Log Clean N Press x 5 x 135

Finish with 1000 m. Row




Saturday-
3 Rounds of each group before moving to the next
Band Rotational Pulls x 10 each side
BB Roll Outs x 10


Rest 2-5 minutes then complete:

3 Rounds
DB Front Raises x 5
DB Lateral Raises x 5
Ring Posterior Flyes x 10

Rest 2-5 minutes then complete:

Hammer Curls 5 x 6
Weighted Dips 5 x 6


Week #4


Monday- 80%

Squats- Back Squat (365) 3 x 4 w/KB-Chains, Front Squat w/bands (285) 3 x 4, OH Squat (290) 3 x 4 (36 reps)
Bear Complex (185, 205, 225, 245) 1 rep each weight
Weighted Box Step Ups 4 x 4 each leg heavy!


WOD 1: 30, 25, 20, 15, 10, 5 Timed!
DUs
Row- Calories
Box Jumps- 24 box




Tuesday- 80%

Bench- Regular 2 x 4, Close 2 x 4, Wide 2 x 4 (270 lb.)
( BTN)Strict Press (2 x 3 x 115)
( BTN) Push Press (2 x 3 x 185)
( BTN) Push Jerk (2 x 3 x 225)


WOD: 12, 9, 7, 5, 3, 1
Pull Ups on rings
Thrusters x 135 lbs.
Rope Climb x 1 (From seated on floor back down to seated on floor)
Plank Rows x 40 lb. DBs each arm





Wednesday- OFF



Week #4

Thursday- 80%

Deficit Deadlift 4 sets of 3 reps x 355
Deficit Snatch x 190 x 4 x 3

Snatch Complex: 115, 135, 155, 165
1 Snatch Grip Deadlift
1 Snatch Grip High Pull
1 Power Snatch
1 Full Snatch


Friday- 12, 9, 7, 5, 3, 1
Burpees
Muscle Ups

5-10 min. rest--Then complete:

Pistols
Run 300m. w/weight vest



Saturday-
3 Rounds of each group before moving to the next
Band Rotational Pulls x 10 each side
BB Roll Outs x 10


Rest 2-5 minutes then complete:

3 Rounds
Band Resisted Shoulder Rotator Cuff Exercises x 10
DB Front Raises x 5
DB Lateral Raises x 5
Ring Posterior Flyes x 10

Rest 2-5 minutes then complete:

Hammer Curls 5 x 6
Weighted Dips 5 x 6



Week #5
Monday- 85%

Squats- OH Squat (310) 3 x 3, Back Squat w/bands (385) 3 x 3, Front Squat w/KB-Chains (300) 3 x 3


WOD: 5 Rounds
Sled Push down & back (315)
1-Rope Climb from seated position and back down to seated position




Tuesday- 85%
Bench- Regular 2 x 3, Close 2 x 3, Wide 2 x 3 (285 lb.)
Incline single arm DB press 10, 8, 6, 4, 2 x 2
Push Jerk 5 x 2 (290)


WOD: 5 Rounds timed!
Run 400 m. w/vest
14- Box Jumps
7- Hand Stand Push Ups on Parellettes

Wednesday- OFF



Week #5

Thursday- 85%

Deadlift 3 sets of 3 reps x 375
Box Step Ups Weighted 5 x 5 each leg heavy

WOD: Timed!
Bike 2 miles
Row 1600 m.
Run 2 miles





Friday- CF Games 2012 Team Chipper WOD
60 reps each exercise. Partners split reps until completed. Then move to next exercise!

GHD Sit Ups
Deadlift (225/155)
DUs
Overhead Squats (95/65)
Pull Ups




Saturday-
3 Rounds of each group before moving to the next
Band Rotational Pulls x 10 each side
BB Roll Outs x 10


Rest 2-5 minutes then complete:

3 Rounds
Band Resisted Shoulder Rotator Cuff Exercises x 10
DB Front Raises x 5
DB Lateral Raises x 5
Ring Posterior Flies x 10

Rest 2-5 minutes then complete:

Hammer Curls 5 x 6
Weighted Dips 5 x 6
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Old 08-04-2012, 06:43 AM   #20
Jeremy S Barnett
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Re: 385 lb. Overhead Squat

[quote=Jeremy S Barnett;1083619]
Quote:
Originally Posted by Jeremy S Barnett View Post



Week #4


Monday- 80%

Squats- Back Squat (365) 3 x 4 w/KB-Chains, Front Squat w/bands (285) 3 x 4, OH Squat (290) 3 x 4 (36 reps)
Bear Complex (185, 205, 225, 245) 1 rep each weight
Weighted Box Step Ups 4 x 4 each leg heavy!


WOD 1: 30, 25, 20, 15, 10, 5 Timed!
DUs
Row- Calories
Box Jumps- 24 box




Tuesday- 80%

Bench- Regular 2 x 4, Close 2 x 4, Wide 2 x 4 (270 lb.)
( BTN)Strict Press (2 x 3 x 115)
( BTN) Push Press (2 x 3 x 185)
( BTN) Push Jerk (2 x 3 x 225)


WOD: 12, 9, 7, 5, 3, 1
Pull Ups on rings
Thrusters x 135 lbs.
Rope Climb x 1 (From seated on floor back down to seated on floor)
Plank Rows x 40 lb. DBs each arm





Wednesday- OFF



Week #4

Thursday- 80%

Deficit Deadlift 4 sets of 3 reps x 355
Deficit Snatch x 190 x 4 x 3

Snatch Complex: 115, 135, 155, 165
1 Snatch Grip Deadlift
1 Snatch Grip High Pull
1 Power Snatch
1 Full Snatch


Friday- 12, 9, 7, 5, 3, 1
Burpees
Muscle Ups

5-10 min. rest--Then complete:

Pistols
Run 300m. w/weight vest



Saturday-
3 Rounds of each group before moving to the next
Band Rotational Pulls x 10 each side
BB Roll Outs x 10


Rest 2-5 minutes then complete:

3 Rounds
Band Resisted Shoulder Rotator Cuff Exercises x 10
DB Front Raises x 5
DB Lateral Raises x 5
Ring Posterior Flyes x 10

Rest 2-5 minutes then complete:

Hammer Curls 5 x 6
Weighted Dips 5 x 6



Week #5
Monday- 85%

Squats- OH Squat (310) 3 x 3, Back Squat w/bands (385) 3 x 3, Front Squat w/KB-Chains (300) 3 x 3


WOD: 5 Rounds
Sled Push down & back (315)
1-Rope Climb from seated position and back down to seated position




Tuesday- 85%
Bench- Regular 2 x 3, Close 2 x 3, Wide 2 x 3 (285 lb.)
Incline single arm DB press 10, 8, 6, 4, 2 x 2
Push Jerk 5 x 2 (290)


WOD: 5 Rounds timed!
Run 400 m. w/vest
14- Box Jumps
7- Hand Stand Push Ups on Parellettes

Wednesday- OFF



Week #5

Thursday- 85%

Deadlift 3 sets of 3 reps x 375
Box Step Ups Weighted 5 x 5 each leg heavy

WOD: Timed!
Bike 2 miles
Row 1600 m.
Run 2 miles





Friday- CF Games 2012 Team Chipper WOD
60 reps each exercise. Partners split reps until completed. Then move to next exercise!

GHD Sit Ups
Deadlift (225/155)
DUs
Overhead Squats (95/65)
Pull Ups




Saturday-
3 Rounds of each group before moving to the next
Band Rotational Pulls x 10 each side
BB Roll Outs x 10


Rest 2-5 minutes then complete:

3 Rounds
Band Resisted Shoulder Rotator Cuff Exercises x 10
DB Front Raises x 5
DB Lateral Raises x 5
Ring Posterior Flies x 10

Rest 2-5 minutes then complete:

Hammer Curls 5 x 6
Weighted Dips 5 x 6




Week #6
Monday- 90%

Squats- Front Squat w/bands (310) 3 x 2, OH Squat (320) 3 x 2, Back Squat w/KB-Chains (400) 3 x 2


WOD 1: Amrap in 13 min.
1. Row 250 m.
2. Lunges, bar on back of shoulders, x 6 each leg (95 lbs.)
3. Sand Bag Cleans Over Shoulder x 4 2-L, 2-R (120 lb. Bag)
4. MB Rotational Slams, x 5 each side


WOD 2: 5 Rounds Timed!
1.Snatch 135 lbs. x 2
2. Farmers Carry, 120 lbs. each hand Down room & back
3. 45 lb. Plate Sit Ups, x 12
4. 4-Cone Suicides


Tuesday- 90%
Bench- Regular 3 x 2, Close 3 x 2, Wide 3 x 2 (300 lb.)
Push Jerk 5 x 2 (300)
Strict Press single arm DBs x 5, 5, 4, 3, 3 x 2 each arm

WOD 1: 7 min. AMRAP
DUs x 15
DB Snatch x 90 lb. x 3 each arm

WOD 2: 9 min. AMRAP (20 lb. vest for both exercises)
Strict Pull Ups x 7
Ring Push Ups w/feet on 18 box x 13



Wednesday- OFF



Week #6

Thursday- 90%

Deadlift 3 sets of 2 reps x 390

Clean Complex: 155, 185, 200, 225
1 Clean Grip Deadlift
1 Clean Grip High Pull
1 Hang Power Clean
1 Full Clean


Friday- Team WOD- 45 min AMRAP

3-Teams (Teams will be randomly chosen Friday night)
(1 team member will start the row, when finished the next team member can follow behind. Move from one exercise to the next as quickly as possible. All team members must stay in order and cannot move ahead of the person in front of them.)

150 m. Row
Odd Object Relay x 1
Strict Ring Pull Ups x 8 (Can be partner assisted, no jumping or bands)
Chest to Floor Push Ups x 10
SDLHP (115 M., 80 W.) x 12
Planks (Must hold plank position until partner completes SDLHP)





Saturday- Accessory Day
3 Rounds of each group before moving to the next
Band Rotational Pulls x 10 each side
BB Roll Outs x 10


Rest 2-5 minutes then complete:

3 Rounds
Band Resisted Shoulder Rotator Cuff Exercises x 10
DB Front Raises x 5
DB Lateral Raises x 5
Ring Posterior Flies x 10

Rest 2-5 minutes then complete:

Hammer Curls 5 x 6
Weighted Dips 5 x 6





Week #7

Monday- 95%

Squats- Front Squat (360) 3 x 1, OH Squat (345) 3 x 1,
Back Squat (430) 3 x 1


WOD 1: Timed!
Prowler push down & back (315) 60' down/60' back
Pull Ups x 20
Box Jumps x 20
Snatch x 95 lbs. x 20
T2B x 20
Prowler push down & back (315)
T2B x 20
Snatch x 95 lbs. x 20
Box Jumps x 20
Pull Ups x 20
Prowler push down & back (315)




Tuesday- 95%
Bench- Wide 2 x 1, Regular 2 x 1, Close 2 x 1 (325 lb.)
Push Jerk 5 x 1 (325)


WOD 1: 5 Rounds timed!
Run 400 m. w/vest
Muscle Ups Over Bar x 5
Wall Balls x 15

Wednesday- OFF



Week #7

Thursday- 95%

Deadlift 3 sets of 1 rep x 430
Box Step Ups Weighted 5 x 5 each leg heavy

WOD: 3 reps 1 st min. Add 1 rep every min. until failure to complete reps in 1 min.
SDLHP x 120 lbs.

WOD: 5 Calories 1 st min. Add 1 Calorie every min. until failure to complete Calories in 1 min.



Friday- CF Games 2012 WOD
Team 400 m. relay run (One team member runs 400 m. then tags the next team member to begin)
Deadlift x 100 reps (225 m., 135 w.)
(Break up the reps between men & women until completed. Only one gender can lift at any time)
Team Row 2000 m. (Each team member rows 100 m., then complete 10 KTEs after each row)
150 Team Wall Ball Shots (Each team member does 5 reps then switches until the team reaches 150 reps)
50 Push Ups (Each team member must complete 50 reps)

Saturday-
Practice Heavy Snatches
10 x 2

Rest 2-5 minutes then complete:

3 Rounds
Band Resisted Shoulder Rotator Cuff Exercises x 10
DB Front Raises x 5
DB Lateral Raises x 5
Ring Posterior Flies x 10

Rest 2-5 minutes then complete:

Hammer Curls 5 x 6
Weighted Dips 5 x 6
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