ME
Wide Stance Back Squat (low bar position)
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3.5 minutes b/w
SE
Split Stance Press
Warm-up sets: x5 x5
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minutes b/w
RE
Rope Climbs (full use of legs)
Warm-up: 1-3 sets of pulling yourself to a standing position from your back.
Work sets: x5 x5 x5 (scale reps for less experienced climbers)
Rest time: as long as needed not to miss a climb
CWOD
AMRAP in 6 minutes of:
12-10-8-6-4-2 reps for:
Walking Lunges w/ 33#/22# plate
Box Pistols (nothing more than single leg squat to 10-12" box)
Notes: wide stance for the back squat is left to interpretation so don't take it super wide but at the same time don't just go one step wider than where you usually stand (shins should be close to perpendicular at the bottom). For the split stance, it's a very minor split. This will allow you to protect the back a bit more than the traditional press. For rope climbs, you must walk yourself all the way down. Absolutely no jumping off. For box pistols, don't fall down on to box. Control everything.
Post results to comments.
How narrow of a stance do you dead-lift with? I teach my athletes to use a stance such as the one Jim Wendler is utilizing in the pic.
20 comments:
Forgot to mention that box pistols are 6ea-5ea-4ea-3ea-2ea-1ea.
OK this one calls for some improve, I working out at home so no rack (everything comes from the ground up). Any ideas for the back squat, thinking of going with either the obvious of cleaning the weight and moving the bar to the back (and going with higher reps) or going with front squats instead. Also subbing towel pull ups for the rope.
Zvi
Yeah, I would recommend going with cleaning it and putting it behind your back. Go with the heaviest you can get up and put behind there and match the reps with how it feels. Go so that you keep about 1 rep in the tank. Make sure you go wide though and sit those hips back.
As for the rope climbs, practice some see saw pull ups with the towel. Use this video for reference:
http://youtu.be/wTHOn3epZOI
Ricky,
I do not have access to a rope. What would be a good substitute?
Robert,
Check the post above your comment and watch the video ivew linked to. It's an old CrossfitHQ vid. I would say to substitute about 7 or so kipping see saw towel pull ups for every rope climb. Do 7 in a row, come off, do 7 in a row, etc. You can also just do another full body movement such as db in the hands box jumps for 3x15.
Ricky,
Another question, when doing a ME should we always increase weight each set, or will you have it in parentheses if we should increase the wight each set?
Robert,
Yeah, ME will always be to try and increase each set so that your last and final set is your heaviest for the day. Warm-ups should not be close to work sets. For example, if I am going to back squat 350, my warm up sets would look like:
88/132/176
and work sets would look like 225 or even 250 so that each set working up to 350 might look like:
250/275/300/325/350
So you can see the big jump between the warm up sets and the work sets.
SE work will be, for the foreseeable future, sets across.
Jon,
I guess you erased your comment but I would take tuesday's and thursday's off unless you would like to do some mobility or lighter weight skill work. Saturdays are fine.
had fun with this weeks training so far.
wide stance bs:
70,80,90 then work:110,120,130,140
not used to doing it so based it off the low bar and played it by ear. last set was tough.
split stance press:30/40 work:
(55x8)x3, 55x5. I feel I have been neglecting something.
rope climbs: 2x10 reps 1x5reps. Our rope isn't that high. tried to make up for the difference.
cwod: 6:57.stuff to work on...
Thanks!
BS 110,132,154, then sork sets 164,176,181,186,191 wanted to get to #198 but it was not happening today.
Press 45/65, 4x8 @ #75
only had time for one set of 5 rope climbs, worked on using feet more.
I will make up the CWOD at home this weekend.
Wasn't a great one but a goat killer, none the less.
WS BS : cleaning the weight from the ground. 6x70kg, 5x80kg, 4x85kg
press : 4x8x50kg
Rope climbs sub: in a playground did 4x7 pull ups one the swing set chains, one chain in each end.
Conditioning: not so great, suck at pistols. got to 4 in 6 min, pistols were with the straight leg on the ground. can't drop down with a straight leg in the air, got some work to do.
Wide Stance Back Squat
WU: 5x54;3x78;2x98
work sets:
3x98;3x110;3x120;3x125;3x135
Press
WU:bar x5;3x54;5x49
work sets:
8x49;8x44;8x44;8x44
Rope Climbs
notta one completed :( 8 attemps
lunges&pistols
DNF.completed down to round 4
Wide stance back squat:
Warm up: 88 x 5; 132 x 3; 154 x 2
Work set: 174, 198, 220, 242, 264
Split press:
Warm up: 44 x 5, 54 x 3, 64 x 3
work set: 3 x 8 @ 79
Rope climbs: worked on foot pinch of rope. 1 full climb per set, multiple attempts at initial set up of feet.
Being that we are 6hrs ahead and having late shift, I threw something together that I hope resembles a little bit of whats coming up today. :-D
ME/Push Press 5,3,2--work sets:3,3,3,3
40,50,60--65x3,67.5x3,70x3,80x3
SE/OHS:30x5, 40x5-- (60x8)x4
RE/3 rounds
10 deadlift with 100kg
10 strict pull ups
CWOD:
3rounds of: 10bw 90kg bench press + 20 kbs w/32kg
tired me out. Forgot to use a stop watch.
U Guys have a nice weekend!
All weights posted are always in Kilo's.
what is are the benefits of this narrow stance?
Wide Stance Squats - parallel
This was difficult, more balance and figuring out how to make it hard without using quads.
Working backwards
165-156-146-140-132
Press ( did bar plus rehab work)
33# - 8.8.8.8.8. Felt decent not much shoulder pain
Spanish rope climbs - totally awesome got it in about two attempts. Everyone did great
AMRAP 6 mins
12-10-8-6-4-2
Pistols/lunges with plate
on 2nd round of 10 pistols when time was called, you start with lunges
Wide Back Squat
WU
5x154 3x198 2x242
WS
3x247,3x252, 3x257, 3x262, 3x272
Split Press
WU 5x44, 3x64, 2x69
WS 8x64 across, could do more need to watch my shoulder though
Rope Climbs
2-3 each round really tried to focus on foot lock.
Couldn't make it to this class because no one would take my shift at work! Tried the wide stance squat with my legs pretty wide, but still close to perpendicular, and the bar as low as I could get it.
Warm up bar x 5, 135 x 4, 185 x 2
Working sets 205#, 225#, 245#, 255#, 260#.
Wasn't sure on the split stance press how far exactly to put my feet. I have a feeling I did it incorrectly.
Warm up bar x 5, 75 x 5
Working sets 3 sets @ 90# x 8.
24 hour didn't have a rope, and I forgot to check this to see a substitution, sorry.
Wide Back Squat
WU
5x154 3x198 2x242
WS
3x247,3x252, 3x257, 3x262, 3x282
Split press:
warm up: 5x44, 3x64, 2x69
work set: 88 x 3 x9
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