Monday, June 20, 2011

Training Day 1


Jaren taking his turn at the CTB Pullups!
Athletes...the next 6 strength workouts will follow similar exercises to CFCC for your convenience. Please post your results over the next 6 workouts as I will be collecting the data for further program design...

1A. 1 1/4Front Squat 4 x 4-6 / 20sec rest
note: Full Squat then come up to Parallel back down to Full and Up= 1 rep
1B.  Horizontal Row video demo 4 x AMRAP (-2) / 3min rest
note: feet level with rings (use 20" box for feet); (-2 )means 2 reps from failure
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2. 15min AMRAP CFCC MET-CON
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3. Tempo Back Extensions @ 41X4; 3 x 8-10 w/ #20-30lb

How to choose loads for rep ranges prescribed ...the number of reps dictates the load.  Select a load that enables you to complete the minimum or top number in the range prescribed.  For example in the Front Squat 4-6 reps is the prescription if you can only perform 3 reps its to heavy; if  you can perform 7 reps its to light.  Remember technique should not be sacrificed in order to achieve repetitions.


I have more video demos and answers to FAQ on my website http://www.liftstrongfast.com/

post weights used and time for met-con...also what are 2 of your short term goals?


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4 comments:

  1. JarenJune 20, 2011 at 9:31 AM

    Front Squat: #185, #185, #205, #205
    Ring Rows: 12, 11, 10, 10
    WOD: 8 rounds plus 6 dips
    Back Extensions: 3 sets w/#20

    Short Term Goals:

    Perform 3 sets of 8-10 Butterfly Kipping Pull ups every workout day. Use butterfly kips in all workouts.

    Practice and learn to Handstand Kip.

    ReplyDelete
  2. kathrynJune 20, 2011 at 1:34 PM

    front squat: 115,105,105,105
    ring rows: 5,5,5,5
    wod 4 plus 6dips 2 rounds rxd
    back ext: #10 all sets

    goals
    -clean up diet, a strict paleo 90%
    -ring dips, same as jaren practice unbroken sets each day
    -mental toughness
    kathryn

    ReplyDelete
  3. kristenJune 20, 2011 at 5:54 PM

    Front Sq. 115# all sets
    Ring Rows: 8,6,6,5
    Wod: 6rds. red band for ring dips
    back ext: 20# all sets

    goals: HSPU without mat.. practice 10 per day.
    MU's.. practice movements until I get a full MU.
    Clean up diet to lean out.. Paleo/Zone

    ReplyDelete
  4. BENNIONJune 20, 2011 at 7:48 PM

    Front Squat: 135# 4sets of 5
    Ring Rows: done (i forgot to count)
    WOD: 7 rounds plus 9 dips RX
    Back Ext: 20# 3 sets of 10
    Goals:
    Couple my muscle ups
    Butterfly pull-ups
    and squash Robin this Saturday :)

    ReplyDelete

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