SWOD
ME
Seated Barbell Press (in front)
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets
SE
Trap Bar Dead-lift
Warm-up sets: x5 x5
Work sets: x8 x8 x8 x8
Rest time: 2 minutes b/w sets
RE
Hamstring Drops (demo below)
Warm-up sets: x5 doing only negative
Work sets: x12 x12 x12
Rest time: 1-2 minutes b/w sets
CWOD
AMRAP in 8 minutes of:
200 meter run
20 DB Bent Over Rows, 50#/35#
Notes: If you do not have a trap bar you can set two bars up like Wednesday's two bar push press/jerk movement but set the opposite ends of the bars up on 12-14 inch stacks of plates. From here, facing the same way as Wednesday, dead-lift the ends. This movement should look more like a squat than an actual straight bar dead-lift.
For the hamstring drops, move like the lady in the video but focus all of your reps on trying to use as much hamstring as possible in both directions. It is of supreme importance that you also try to keep the hip completely open throughout the full movement rather than sticking your ass out. This tells me you have weak glutes.
Bent over row range of motion is you completely bent over. Touch the db's to the ground then to your body. Keep your upper body parallel to the ground the whole time.
Ask questions if you don't understand something rather than trying to wing it.
Post results to comments.
6 comments:
ME:
Haven't done seated presses in a looong time.
30,40,50kgs
work sets:60,65,70,71kg
SE:Trap Bar DL
Had to use 2 bars for this one. Hard to hold on the fat end of the bar. It's all good though.
work sets: 4 x8 with 65kg added to each bar. Will be ordering a trap bar today.
RE: Hamstring drops. Concentrated on keeping core tight as well tightening the hamstrings on the up as well as down movement.
3x12.
CWOD: screwed up. Thought it was only 5min. For that reason. Only 2rounds and 10 rows.
Thanks for the tips!
Seated Press
WU 5x54 3x64 2x88
WS 98,103,108,110,130(fail last rep)
Right shoulder was limited the weight, closer grip made it less painful.
Trap Bar Deadlift
WU 3x198 0x308(couldn't hold bar), 3x286
WS 286 across, once we set up some lifting straps things went well, next week weight will go up.
Hamstring Drops
These were hard lots of cramping and Ricky's added resistance was not helpful.
seated barbell press:warmup sets:38,43,53 worksets:58,63,68,73,73 trapbar deadlift:worksets 88,110 worksets:130 hamstrings drops :3x12 okay
ME
Seated Barbell Press (in front)
Warm-up sets: 115x5 125x3 135x2
Work sets: 154x3 154x3 154x3 154x3 154x3
Rest time: 3 minutes b/w sets
SE
Trap Bar Dead-lift
Warm-up sets: 154x5
Work sets: 225x8 225x8 225x8 225x8
Rest time: 2 minutes b/w sets
Really Worked Grip Strength!
RE
Hamstring Drops (demo below)
Warm-up sets: x5 doing only negative
Work sets: x12
Rest time: 1-2 minutes b/w sets
Killer!!! I should do this everyday!
Friday CFO Workout (19:10)
Box Press
WU:39*5/44*3/53*2
working sets
59*3/64*3/69*3/74*3/74*3
Trap bar DL
4 sets of 8
first two sets yellows
last two sets blue
hamstring drops
3 sets of 12 -- struggled a little bit
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