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| Perfect Set Up! |
Showing posts with label crossfit dynamo. Show all posts
Showing posts with label crossfit dynamo. Show all posts
June 24, 2013
Deadlifts 6/20...
Tonight we did Deadlifts and it was NOT a good night for me. I was feeling off and not motivated from the beginning. And when your off you can sometimes fall victim to the math monster! That is exactly what happen to me, I completely added my working sets incorrectly and did not figure it out until after I finished them...all the while thinking the weight seemed light and I was feeling strong but I had 20 pounds less on the bar than I was supposed to have. BUT I finished all my accessory work and came back in Sunday to do my actual working sets and nailed them...still felt strong and weight felt light.
Week 6 - Cube/Progressive Overload Hybrid
Warm Up/Stretching
Kneeling Hip Flexor Stretch for 2 mins
Stand or Sitting Hamstring Stretch
Roll Bottom of feet with Lax ball
30 Banded Good Mornings
Warm Up to your 80% Deadlift
Main Work
3 x 3 80% @ 165#
3 x 3 65% Speed Pulls @ 135#
3 x 5 Straight Leg Deadlift @ 135#
2 x 15 Bent Over Row @ 115#
Row Burnout...as many Rows as possible
2 x 20 Shrugs @ 120#
Shrug Burnout..as many shrugs as possible
Week 6 - Cube/Progressive Overload Hybrid
Warm Up/Stretching
Kneeling Hip Flexor Stretch for 2 mins
Stand or Sitting Hamstring Stretch
Roll Bottom of feet with Lax ball
30 Banded Good Mornings
Warm Up to your 80% Deadlift
Main Work
3 x 3 80% @ 165#
3 x 3 65% Speed Pulls @ 135#
3 x 5 Straight Leg Deadlift @ 135#
2 x 15 Bent Over Row @ 115#
Row Burnout...as many Rows as possible
2 x 20 Shrugs @ 120#
Shrug Burnout..as many shrugs as possible
June 19, 2013
Squat Night!
Tonight was a successful lifting night!
It was a success for a couple reasons:
1. I completed ALL my work
B. I'm getting faster out of the bottom of my squat
3. I've learned how to control my depth on my squat
Gotta say it...I started a little too high with some of my weights i.e., Barbell lunges. I am now up to 95# and that is quite heavy. Damn you linear progression!
ATTACK YOUR WEAKNESSES DON'T LET THEM BRING YOU DOWN!!!
Week 6 - Cube/Progressive Overload Hybrid
Warm Up/Stretching
Kneeling Hip Flexor Stretch/Hamstrings 1 min. each
Calf Stretch 2 mins.
Rack/Squat stretch 2 mins.
25 Air Squats
Rolling with Rumble Roller as long as I can take it!
Main Work
2x5 Squat @ 150#
6x5 Wide Box Squats @ 100#
**was supposed to be 3x5 oly BS then 3x5 wide BS. But due to my weaker posterior I did 6 sets wide
3x10 Barbell Lunges @ 95#
3x10 Goodmornings @ 60#
3x10 Romanian DL @ 130#
6 sets of 10 count Killer Core.
It was a success for a couple reasons:
1. I completed ALL my work
B. I'm getting faster out of the bottom of my squat
3. I've learned how to control my depth on my squat
Gotta say it...I started a little too high with some of my weights i.e., Barbell lunges. I am now up to 95# and that is quite heavy. Damn you linear progression!
ATTACK YOUR WEAKNESSES DON'T LET THEM BRING YOU DOWN!!!
Week 6 - Cube/Progressive Overload Hybrid
Warm Up/Stretching
Kneeling Hip Flexor Stretch/Hamstrings 1 min. each
Calf Stretch 2 mins.
Rack/Squat stretch 2 mins.
25 Air Squats
Rolling with Rumble Roller as long as I can take it!
Main Work
2x5 Squat @ 150#
6x5 Wide Box Squats @ 100#
**was supposed to be 3x5 oly BS then 3x5 wide BS. But due to my weaker posterior I did 6 sets wide
3x10 Barbell Lunges @ 95#
3x10 Goodmornings @ 60#
3x10 Romanian DL @ 130#
6 sets of 10 count Killer Core.
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| Caitlyn Trout hitting her record breaking squat |
Proof that women can be fit and Powerlift!!!
June 17, 2013
Bench Night 6/11
Today was a first in Powerlifting...there was ALL women, except for Matt, of course. Poor guy was engulfed in estrogen LOL.
All in all, this was a good training session. The weights are starting to get pretty heavy, the last of the 5 reps is a struggle but I complete all reps as prescribed.
Week 5 - Cube/Progressive Overload Hybrid
Warm-Up/Stretching
2 min. Wall Pec Stretch
30 Pull Aparts
30 Bar Bench Press Reps
Main Work
2 x 5 Speed Bench @ 90#
2 x 5 Pause Press @ 100#
2 x 5 Paused CGB @ 95#
2 x 10 Strict Press @ 60#
2 x 5 Bent Over Rows @ 105#
50 Bandy Press Downs
50 Diamond Push Ups
3x Killer Kore
All in all, this was a good training session. The weights are starting to get pretty heavy, the last of the 5 reps is a struggle but I complete all reps as prescribed.
Week 5 - Cube/Progressive Overload Hybrid
Warm-Up/Stretching
2 min. Wall Pec Stretch
30 Pull Aparts
30 Bar Bench Press Reps
Main Work
2 x 5 Speed Bench @ 90#
2 x 5 Pause Press @ 100#
2 x 5 Paused CGB @ 95#
2 x 10 Strict Press @ 60#
2 x 5 Bent Over Rows @ 105#
50 Bandy Press Downs
50 Diamond Push Ups
3x Killer Kore
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