Off Season: Day 39

Westside for Skinny Bastards, Part III

Max-Effort Upper Body

"Not much about the max-effort movement has changed since my original article was published. I still prefer a 3-5 rep max (RM) - as opposed to a 1RM - for my skinny bastards. The one thing that has changed – you’ll notice this later on in this article - is the second movement on max-effort upper body day. We recently started having our athletes perform two high-rep sets of an exercise immediately following the max-effort movement.

This high-rep movement is usually an exercise that’s closely related to the max-effort movement. For example, if our athletes performed a 3RM in the bench press, their second exercise may be two sets of dumbbell benches. We don’t do this all the time, but it’s a new “twist” in our templates that wasn’t covered in previous articles." 

- Joe Defranco

A.) Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:

• Thick bar or regular barbell bench press
• Barbell floor press
• Rack lockouts / Suspended chain lockouts
• Incline barbell bench press (regular grip or close grip)
• Close-grip bench press (index finger on smooth part of bar)
• Weighted chin-ups
• Board presses or foam presses
• Chain bench press (*recommended for not-so-skinny bastards)
• Band bench press (*recommended for not-so-skinny bastards)
• Reverse band bench press (*recommended for not-so-skinny bastards)

B.) Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. 

(Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).

• Flat DB bench press (palms in or out)
• Incline DB bench press (palms in or out)
• DB floor press (palms in)
• Barbell push-ups (wearing weighted vest)
• Blast strap push-ups (wearing weighted vest)
• “Criss-cross” chain push-ups
• “Triceps death”
• Chin-ups (don’t perform these if you chose to do weighted chin-ups for your first exercise)

C.) Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.

Group 1

• DB rows
• Barbell rows
• Seated cable rows (various bars)
• T-bar rows
• Chest supported rows

Group 2

• Rear delt flyes
• Scarecrows
• Face pulls
• Seated DB “power cleans”
• Band pull-aparts

D.) Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:

• DB shrugs
• Barbell shrugs
• Safety squat bar shrugs
• Behind the back barbell shrugs

E.) Elbow flexor exercise - Perform 3-4 sets of 8-15 reps of one of the following exercises:

• Barbell curls (regular or thick bar)
• DB curls (standing)
• Seated Incline DB curls
• Hammer curls
• Zottmann curls
• Iso-hold DB curls

Here's what we did:

A.) Thick Bar Bench Press (Fat Gripz)

- Work up to 5RM

B.) Single Arm Alternating DB Bench Press (4 x 10)

C1.) DB One-Arm Row 4 x 10

C2.) TRX Scarecrow 4 x 12

D1.) Strict Stationary Dips 4 x 10

D2.) Barbell Curls 4 x 10

Off Season: Day 34

Strength:

A.) Three sets of:

Split Jerk x 2 @ 85% (rest 90 sec)

B.) EMOM until failure:

Complete 1 Jerk adding weight each set starting at 85%

C.) Six sets of:

Back Squat x 5 @ 85% (rest 2-3 min)

Skill:

A.) Five Sets of:

Bench Press x 1, RAMP in weight to heavy single (NOT 1RM)

- Rest 60 sec

One Arm DB Row×6 (each arm) 

- Rest 60 sec

Conditioning:

5 Rounds for time:

200m Run
40 Double unders
10 KBS (70/53)

I don't have dreams. I have goals.

A.) Warm-Up: Three sets of,

Blackburns (Y-W-T-I) x 15s each

B.) Deadlift (5-3-1) (Wendler Week 3)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) Bench Press (5-3-1) (Wendler Week 3)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

D.) Superset: Four sets of,

Single Arm DB Push Press x 6 (rest 30s)

DB One-Arm Row x 8 (rest 60s)

E.) EMOM for 10 minutes,

6 Chin- Ups

Follow your dreams

Today's Video: Eccentrics to Improve Chin-Ups and Push-Ups

Warm-Up: Three sets of,

Blackburns (Y-W-T-I) x 15s each

A.) Strict Press (5-3-1) (Wendler Week 3)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Four sets of,

DB Single Arm Alternating Bench Press x 8 (each)
Chin-up (Bodyweight) x 8
-Rest 60 seconds

C.) Three sets of,

Weighted Dip x 8
DB Single Arm Row x 8

D.) Giant Set:

Toes 2 bar x 15
Cross Body Mountain Climber x 40 (total)
Paloff Press x 10 (each side)
-Rest 60 Seconds

Breathe in, breathe out

Today's Knowledge Bomb: Missed lifts are inevitable, learn how to do it the safest way.

You may have noticed an uptick of upper back work. We have been doing a lot more horizontal pulling and rear delt work to compensate for the amount of pushing exercises CrossFit throws at us. Your posture and overall shoulder health will thank you for adding these things in.

A.) Strict Press 3 x 3 (Wendler week 2)
(rest 3-5 minutes between WORK sets)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Strict Press is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) (Superset) Three sets of,

DB One Arm Row x 12, 12, 15

TRX Scarecrow x 12, 12 ,12

- Rest 60 seconds between sets -

C.) Blackburns on Bench (Y-W-T-I) 

3 sets of 15 sec. hold each position

D.) MetCon: Rowing Intervals

1,000m-750m-500m-250m-500m-750m-1,000m 

- Rest 3 minutes between all sets.
- The goal is to row your 2k pace for the first 1k. (Consistent pace you could row 2000m for)
- Then increase your pace on the 750. Then increase your pace on the 500, and again on the 250.
*On the way back up the ladder try and match your times.*
__________________________________________________________________________

*Reebok CrossFit ONE ROAD TRIP! *

New Arrivals!

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Unrelenting Motivation

Article of the Day: 

6 Dirty Tricks to Instantly Increase Muscle and Boost Performance by Nate Green

Workout:

A.) Strict Press 3 x 5 (Wendler week 1)

(rest 3-5 minutes between WORK sets)

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Strict Press is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Superset: Four sets of:

Alternating Single Arm DB Bench Press x 8 (Rest 30s) *Demo*

Single Arm DB Row (Rest 60s)

MetCon (AMRAP): As many rounds as possible in 10 minutes of,

10 Overhead Hand Release Push-ups
15 Med Ball Clean (20/14)
20 Med Ball AbMat Sit-ups (20/14)

-5 Minute Rest-

MetCon (AMRAP): As many reps as possible in 5 minutes of,

Burpees

_________________________________________________________________________

Announcements:

*At the OC Throwdown, Kevin Ogar had an accident during the Snatch workout. The accident resulted in a serious spinal injury. He suffered this life changing event doing the thing we ALL do and LOVE…. This could have happened to any one of us and it is up to this community to help out one of our own.

Kevin is a CrossFit trainer and will need a lot of financial help to get through this. A donation site has already been set up. Any amount will help.

*Join us November 9, 2014 for the Chesapeake 10k Across the Bay!

*Reebok CrossFit ONE ROAD TRIP!

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Suns Out, Guns Out.

Strength:

A) Chin-up 3 x 8

-Weighted if applicable

Strength (Superset)

B1) Incline DB Press 3 x 8 (rest 30s)

B2) DB or KB One Arm Row 3 x 10 (rest 30s)

Strength (Superset)

C1) Weighted Dips 1 x 10 (BW) 3 x 8 (Weighted) (rest 30s)

C2) DB Decline Pullover 3 x 10 (rest 30s)

MetCon: (Time)

30-27-24-21-18-15-12-9-6-3

Double Unders

10-9-8-7-6-5-4-3-2-1

Push Ups

Vanity (Superset): 

Med Ball Slams 3 x 20

Any kind of bicep curl 3 x 12

-On the Med Ball Slams, be advised that the ball WILL bounce back quickly. Please protect your face.

Meathead Monday

We decided to go old school again today. We like to throw in a little bit of everything.  

Here you go:

Warm-up: 

20 Alternating Lunges

15 Air Squats

15 Push-ups

30 Lateral Jumps

30 Front-Back Jumps

Strength: Circuit 1 

20-15-12-10-5-8-16

Bench Press

Lat Pull-down

- Couplet to be completed back to back, then 1 minute rest between sets.

- Use the same weight, or increase but don't sacrifice intensity for weight.

Strength: Circuit 2

DB Incline Press 4 x 12-15

DB One Arm Row 4 x 10-12

- Couplet to be completed back to back, then 1 minute rest between sets.

- Use the same weight, or increase but don't sacrifice intensity for weight.

Strength: Circuit 3

Machine Fly's 4 x 10

Low Cable Row 4 x 10

- Couplet to be completed back to back, then 1 minute rest between sets.

- Use the same weight, or increase but don't sacrifice intensity for weight.

Note: Adhere to the rest periods as prescribed to keep the intensity of this workout where it needs to be.