Tag Archives: bulletproof

WOD: Thursday June 27th (Lower Body “100” Complex)

27 Jun

HOW TO

Double Kettlebell Swing click HERE

TRX Single Leg Squat click HERE

Pistol click HERE

Sit Up click HERE

Shin to Bar click HERE

Double Kettlebell Front Squat click HERE

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COMPLETE 4 ROUNDS for TIME or 20 MIN MAX

Each round consist of:

  • 25 x Double Kettlebell Swings
  • 25 x Pistols or TRX Single Leg Squats (12 each)
  • 25 x Sit Ups or Shin to Bar
  • 25 x Double Kettlebell Front Squat

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Starting Weight:

Men= 2 x 20 LB Kettlebell

Woman= 2 x 10 LB Kettlebell

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EXTRA:

Barbell Deadlift or Barbell Squat @ 70%  1 RM

*As many reps as possible in 2:00

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WOD: wed.june 19.2013: (Developing the Single Leg Squat)

19 Jun

Today’s WOD was centered around The Squat and the development of single leg squats or “pistols”. I currently cannot do them so I used a TRX for support. I developed the WOD to incorporate my current Back Squat weekly goals usuing the TRX Single Leg Squat as the accessory work. To finish off I completed 3 sets of 10 full deep back-pause squats to improve comfort and flexibility at the bottom position of the movement.

A1:Back Squat 5×5 @ 85% 1 RM

B1: TRX Single Leg Squats @ 5 x 10/leg (1:00 rest in between rounds)

C1: Deep Pause Back Squat @ 40% 1 RM  3 x 10

WHAT IS…. Deep Pause Back Squat:  I take 40% of my 1 RM and go as low as possible on the eccentric portion and pause for 1-3 seconds and explode up. Make sure your form is 110% perfect from feet to head.

HOW TO.. TRX Single Leg Squat… click HERE to see video

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WOD: Friday June 14th (Deadlift-Ovr Head-Handstand)

14 Jun
  • A1:Deadlift @ 90%  3 RM— AMRAP 2:00 (as many reps as possible)
  • B1:Overhead Press @ 90% 3 RM– AMRAP 2:00 (as many reps as possible)

MET CON: (as fast as possible)

  • DEADLIFT @ 80% 3 RM   (21-15-9-5)
  • HANDSTAND HOLD (2:00-1:30-1:00-:30)

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STRENGTH TEST (2/4) BENCH PRESS

13 Jun

BASIC STRENGTH TEST–BENCH PRESS (2/4)

BENCHMARKS:

 MEN:  115 LB (1 x 35 plate each side)

WOMAN: 65 LB (1 x 10 plate each side)

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 NOTES:

 AMRAP 3:00 (as many reps as possible)

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HOW TO BENCH PRESS CLICK HERE

USING DUMBBELLS?      CLICK HERE

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STRENGTH TEST (1/4) BACK SQUAT

12 Jun

Back Squat  MEN: 135 LB (1 x 45 plate each side)  WOMAN: 95 LB (1 x 25 plates each side)

-This is the first of a series of 4 tests that will give you a general estimate of your current strength level. 

-These numbers are a great starting point however I’ve found using 75-80% of 1 RM works well for this test also

-Full ROM Squats (below parallel)

-Using a medicine ball is a great way to assure your reaching full ROM

click HERE to see an article on using a medicine ball when you squat

click HERE to see a video on HOW TO BACK SQUAT

-Perform as many reps as possible in 3:00

Q) Whats the benefit in knowing these numbers?

A) These numbers are very useful when planning a strength phase especially for beginners. When starting a program like 5/3/1 its important to know what your potential 1 RM numbers are. Ive found using the 3:00 AMRAP method gives me a fairly accurate way of assessing my starting weights without having to do true 1 RM testing.

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