Tuesday, November 25, 2008

Tues Fun

Here is todays workout, brought to you by www.crossfit.com Normally, the day in between Big 21 days is usually a light metcon day, but since its the start, and I am really wanting to hit up a strength workout today, we are going to do this instead. Besides, this is going to be a short week with T-day in the mix, so its ok, normal programming is out the window. So, here it is, get it done, and post times to comments.

Five rounds for time of:

135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Get it done girls.

Monday, November 24, 2008

BIG 21 (strength phase)

This is a program I got from a guy named Dan John. He is a world class O-lift guy with several records and what not. Anyway, this program is a day on, day off program for three weeks basically. It is a big time strength and conditioning program that is not for the faint of heart, and its hard on the wrists after a couple of weeks, but you will get used to it, and you WILL realize some serious strength gains doing this program. Come by the office for the matrix if you want to load it to your computer so you can put in your personal loads. It is based in the Clean and Press, Snatch, and Clean and Jerk. Todays workout would look like this:

Exercises would be Clean and Press, then Snatch, then Clean and Jerk. All exercises are the Power variant, not the squat type, so it would be Power CP, Power Snatch, and Power CJ. This is your rep scheme for each exercise.

5 (your starting load here)
5 (+ 5 lbs)
5 (+5lbs)
1 (+5lbs)
1 ""
1 ""
1 ""
1 ""
1 ""

You do ALL the CP before starting the Snatch, and so on. You add 5 pounds from your starting weight after each set. Then on day two, your starting weights are 5 pounds heavier than the day prior. You do that EVERY time you do it for the full cycle. Starting weight each day is 5 pounds heavier than the day prior. Give it a try you will like it ALLOT. Do this on Mon, Wed, and Fri, and on Tues do Crossfit METCON workouts that are light on the weights and heavy on the metcon. I will post up each day of whats what. COME SEE ME FOR THE MATRIX.... it will make the math and the figuring much easier for you. ALSO, CLICK THE LINK FOR OPERATION PHOENIX!!!! Talk to you all soon, glad to be back.

Im back

I am finally back after about a month of TADs and leave. Give me a day to get back online here at work, and I will start posting WODs again. Good to be back, I hope you guys have been hitting workouts while I have been gone, unlike me, who is going on about 3 and a half weeks of no PT. I feel like a food blister. Talk to you all soon.