Front Rack Step-Ups / Chin-Ups Superset*
1A) Front Rack Step-Ups
Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The end goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).
1B) Chin-Ups or Supinated-Grip Body Rows
Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down and back as possible. If you can touch your chest to the bar on each rep, then do it. You should really be feeling these in your lats.
Perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment. Start and finish the superset with a set of Chins to get all 4 sets in.
*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
Post work to comments.
Exposure 8 of 8
4 Rounds for Time:
15 Dumbbell Thrusters
15 Deadlifts 185/125
Rest 1 minute between rounds
Rx the Dumbbell Thruster at about 45% of your bodyweight total between both dumbbells, or a medium weight you can perform unbroken. Same for the Deadlfts. They should be on the light side of medium for you and unbroken on the fast end. Consider 50% of your best Deadlift or less.
Post time and Rx to comments.
Coach Jess's entry from CFSBK member Susan Pittard's Strong Is A Woman series: "The greatest part of getting stronger is that it has given me so much more confidence than I would have ever expected. Not only confidence in knowing that I'm physically strong enough to lift a certain weight, but just an overall confidence in myself... enough to leave a pretty secure city job after 7 years to pursue a new career. One of the best decisions in my life and something I would have never had the 'strength' to do before." Check out Susan's Instagram for more from this awesome series.
The Iron Maidens of CFSBK: Coach Jess Fox
The Iron Maidens Raw Open is now less than 2 weeks away! Leading up to the event, we'll be posting brief interviews with CFSBK lifters to help you get to know our team and give you a sense of what these women are doing to prepare physically and mentally. This year, through competitors’ fundraising efforts, Iron Maidens will once again fund the Iron Maidens Stay Strong Scholarship. Last year, Iron Maidens participants raised $30,000, far surpassing the $20,000 goal. This year, our goal is to raise $50,000 to pay for 70% of college tuition for students in the College Prep program at the Bronx-based Grace Outreach. Right now we're at $16,500, and we need your help to make our goal a reality! You can donate to a lifter's campaign by going here.
Name: Jess Fox (a.k.a. Lady Fox)
What is your athletic background? How and when did you get started with barbell training?
I grew up playing softball and later picked up soccer and basketball in junior high and high school. I never really trained with a barbell until I met my future husband (Mr. Fox). When we first started, I was scared to Squat 95lbs!
Have you competed in a powerlifting meet before?
Yep! I've participated in the original Tough Titsday in 2011 and 2012 (and won the middle-weight class!) I took a break from competing for a couple years and then returned to compete at Iron Maidens in 2015 and podium in the Dames category. I still have all 3 trophies!
Any advice to offer to first-time participants?
For first timers, I'd suggest to plan to have fun! Set your openers really light so that you get nerves out of the way, and set a goal to go 9 for 9.
What are your goals for this year's Iron Maidens?
PR's in all my lifts would be great but that's much harder now that I'm older. Would love a 290 Squat, 160 Bench Press, and 340 Deadlift. But really, nailing that first Squat is the main goal of the meet.
What’s your training program?
My fantastic and smart husband (Coach Fox) has been setting my programming. Yes, it's been more strength focused but it's also been incorporating skill and conditioning work to help me prepare for the CrossFit Open. Yes, I like CrossFit and I like that I'm an athlete that can both be strong and skilled!
How has lifting impacted you athletically? Personally?
Heavy lifting andtraining has helped me gain confidence. Weights that I didn't think I could do are actually attainable. Yes, there are days that training doesn't go as expected and/or that your warmup weights feel like one-rep maxes, but in talking to other lifters, it's reassuring to know that you're not alone. No matter where we're at in our barbell lifting journey, we're just all trying to get a little better/stronger. And Iron Maidens is the perfect environment to demonstrate that! We've got ladies of all shapes/sizes/strengths/experience levels and it never fails to amaze me.
What is your motivation for competing in Iron Maidens?
Having both competed and judged in the past, I love the environment. I also know that there's nothing better to push you towards a new PR than loads of people cheering for you to make the lift!
What's the best piece of lifting advice you've ever received?
Best advice is to not do anything different the day of the meet. Set opening weights that you know you could hit with your eyes closed and on one leg. Don't try a new food or and don't force yourself to "make weight" if this is your first meet. Have fun and just take it all in.
What are your favorite and least favorite powerlifts?
I've always had a love/hate relationship with the Squat, but I'm doing my best to get over that. Deadlift has always been my favorite of the powerlifts (though really give me Squat Clean and I'm smiling ear to ear!)