Monday, 12 September 2011
News, Announcements, and Special Events:
-Frank
Times:
Press: 3x each set:
Arms should be good and tired for a little conditioning to finish out the session...Tabata row / push-up:
- Sage Burgener Olympic Lifting Seminar: Saturday, October 1st, Bridger CrossFit in Bozeman. Check it out.
-Frank
Times:
- 6:00am (Coach: Tracy)
- 8:30am (Coach: Tracy)
- 6:00pm (Coach: Tracy)
- 7:00pm (Coach: Tracy)
- Row 500m or bike 0.5mile as soon as you walk in the door
- Continue warming up on your own until the coach begins the session
- DS/BM
- Wrists
- P/S/P
- Cobra
- Achilles
- Shoulders
- GM
- 3x10:
- Body row
- Sit-up
- Superman
- Squat
- Push-up
- TGU (work on technique...hit every position solidly!)
Press: 3x each set:
- Work with a partner...there should be no resting except when your partner is pressing...move quickly and don't waste time!
- Pick a starting weight (light)...press 3x, then your partner presses 3x.
- While your partner presses, get the next 5# ready...add the 5#, and press again 3x.
- Repeat until you fail.
- On your next set (after the failed set), instead of pressing, push press the weight as many times as possible...but don't jerk it!
- When you fail at the push press, rack the bar and then your partner goes.
- Then on your next set (after your partner fails at the max reps of push press) jerk it! A couple jerks is plenty...just get the feel for getting under the bar when you are fatigued!
- Remember: don't spot on the push press or jerk...just dump the bar if you can't bring it to the chest safely.
Arms should be good and tired for a little conditioning to finish out the session...Tabata row / push-up:
- First four rounds: row
- Second four rounds: push-up
- Don't waste any time getting off the rower after the fourth round.
- Hold the plank position during the push-up rest period.
- Avoid the knees! Elevate the upper body for a better progression to a "toe" push-up.
- Focus on the shoulders and chest.
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