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WOD STRENGTH-CORE (WEEK 2, WORKOUT B)

12 Oct

Click HERE for archived notes from the Strength-Core Phase 

COMPLEX # 1

  • Front Squat
  • Goodmorning
NOTE:
The Front Squat grip SUCKS but each workout is getting easier, doing “Fran” has also really helped
  • Click HERE to see the Front Squat
  • Click HERE to see the Goodmorning

COMPLEX # 2

  • 1-Arm Dumbbell Snatch
  • Hanging Leg Raise + Weighted Sit Ups

NOTE:

When you start to get into heavy sets of Dumbbell Snatch’s you really have to focus on keeping a strong core or you will fall over.

  • Click HERE to see the 1-Arm Dumbbell Snatch
  • Click HERE to see the Dumbbell Sit Ups

MET-CON (B)

Power Clean @ 95 pounds- 6:20/sec

  • 21 Power Cleans + 21 Clap Pushups + 15 Power Cleans + 15 Clap Pushups + 9 Power Cleans + 9 Clap Pushup
  • YOU SHOULD HAVE A STOP WATCH GOING THE WHOLE TIME AND RECORD HOW LONG IT TAKES YOU… TRY TO BEAT THIS TIME THE NEXT WORKOUT 

NOTE:

My shoulder was feeling a little bit tweaked so I decided to incorporate clap-push ups instead of bar dips, it was tough but not as tough as having to do the dips  

Click HERE to see the whole “Elizabeth” workout

Click HERE to see a Clap Pushup

WOD STRENGTH-CORE (WEEK 2, WORKOUT A)

5 Oct

Click HERE for archived notes from the Strength-Core Phase 

COMPLEX # 1 (80%/85%/90%)

  • Power Clean 3/3/3+ Reps
  • Landmine Twist 6/6/6+ Reps

Click HERE to see the Power Clean
Click HERE to see the Landmine Twist 

COMPLEX # 2 (80%/85%/90%)

  • 1-Arm Dumbbell Chest Press (3/3/3+ reps)
  • Barbell Turkish Get-Up (2/2/2 reps)

NOTE:

Finish set on both arms, then move on to the next exercise. Both of these moves require tremendous midline stabilization, they make a great pair.

Click HERE to see the 1-Arm Dumbbell Chest Press

Click HERE to see the Barbell Turkish Get-Up 

MET-CON (A)

“Fran” @ 55 pounds- 7:50/sec

  • 21 Barbell Thrusters + 21 Pull Ups + 15 Barbell Thrusters + 15 Pull Ups + 9 Barbell Thrusters + 9 Pull Ups
  • YOU SHOULD HAVE A STOP WATCH GOING THE WHOLE TIME AND RECORD HOW LONG IT TAKES YOU… TRY TO BEAT THIS TIME THE NEXT WORKOUT 

NOTE:

I hit 7:50/sec using 55 LB on the Barbell Thrusters…. This was an improvement from last week but still LOTS of room to grow. I will move the weight up to 65 LB once I get under 7/Min

Click HERE to see the Barbell Thruster

Click HERE to see the whole “Fran” workout 

WOD STRENGTH-CORE (WEEK 1, WORKOUT B)

28 Sep

Click HERE for archived notes from the Strength-Core Phase 

COMPLEX # 1

  • Front Squat
  • Goodmorning
NOTE:
I am using a true front squat grip for the first time and it SUCKS! but it’s getting easier each workout
Click HERE to see the Front Squat
Click HERE to see the Goodmorning

COMPLEX # 2

  • 1-Arm Dumbbell Snatch
  • Hanging Leg Raise + Weighted Sit Ups

NOTE:

Having to do both arms on the Dumbbell Snatch then 2 exercises for the core is tough, it definitely works the heart

Click HERE to see the 1-Arm Dumbbell Snatch

Click HERE to see the Dumbbell Sit Ups

MET-CON (B)

Crossfit “Elizabeth” @ 95 pounds- 9:02/sec

  • 21 Power Cleans + 21 Bar Dips + 15 Power Cleans + 15 Bar Dips + 9 Power Cleans + 9 Bar Dips
  • YOU SHOULD HAVE A STOP WATCH GOING THE WHOLE TIME AND RECORD HOW LONG IT TAKES YOU… TRY TO BEAT THIS TIME THE NEXT WORKOUT 

NOTE:

Very tough conditioning tool, lots of room for improvement, the original version of this uses gymnastic rings however I use regular bar dips because I do not have rings… although rings would be a better choice if you have them 🙂

Click HERE to see the whole “Elizabeth” workout

WOD STRENGTH-CORE (WEEK 1, WORKOUT A)

26 Sep

Click HERE for archived notes from the Strength-Core Phase 

COMPLEX # 1

  • Power Clean
  • Landmine Twist
NOTE:

I am not as strong on the Power Clean as I thought… lots of room for improvement.

Click HERE to see the Power Clean
Click HERE to see the Landmine Twist 

COMPLEX # 2

  • 1-Arm Dumbbell Chest Press
  • Barbell Turkish Get-Up

NOTE:

Finish set on both arms, then move on to the next exercise. Both of these moves require tremendous midline stabilization, they make a great pair.

Click HERE to see the 1-Arm Dumbbell Chest Press

Click HERE to see the Barbell Turkish Get-Up 

MET-CON (A)

“Fran” @ 55 pounds- 8:50/sec

  • 21 Barbell Thrusters + 21 Pull Ups + 15 Barbell Thrusters + 15 Pull Ups + 9 Barbell Thrusters + 9 Pull Ups
  • YOU SHOULD HAVE A STOP WATCH GOING THE WHOLE TIME AND RECORD HOW LONG IT TAKES YOU… TRY TO BEAT THIS TIME THE NEXT WORKOUT 

NOTE:

Wow, this has got to be one of the toughest conditioning tools around; I hit 8:50/sec using 55 LB on the Barbell Thrusters…. LOTS of room for improvement here. 

Click HERE to see the Barbell Thruster

Click HERE to see the whole “Fran” workout 

WOD STRENGTH-CORE: HOW TO PLAN YOUR WEIGHTS 4 WEEKS IN ADVANCE

26 Sep

These are the numbers I will be following for the next 4 weeks of the Strength-Core phase. This is an example of how you can plan your weights 4 weeks in advance. 

Click HERE to see the post explaining the Strength-Core Program Design 

NOTE: When their is a (+) on the end it means get at least that many reps but this is your set to max out


WEEK FRONT SQUAT

1 RM- 135 LB

POWER CLEAN

1 RM- 155 LB

1-ARM DB SNATCH

1 RM- 70 LB

1-ARM DB PRESS

1 RM- 60 LB

(1)

75%/80%/85%

5/5/5+

 

 

100

110

115

115

125

130

50

55

60

45

50

50

(2)

80%/85%/90%

3/3/3+

110

115

120

125

130

140

 

55

60

65

50

50

55

(3)

75%/85%/95%

5/3/1+

100

115

130

115

130

150

50

60

65

45

50

60

(4)

60%/65%/70%

5/5/5

80

90

95

90

100

110

40

45

50

35

40

40