Arnold Press / Romanian Deadlift Superset*
A1) Half-Kneeling Single-Arm Arnold Press:
4 x 12-15
A2) Barbell Romanian Deadlift:
4 x 12-15
Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.
*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
Post loads to comments.
Exposure 1 of 8
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6 Rounds or 25 Minutes:
20/16 Calorie Bike/Row:
3-6 Strict Toes-to-Bars (3 seconds down)
6-8 Strict Ring Dips or Push-Ups (3 seconds down)
Scale to challenging Hanging Leg or Knee Raises as needed. Sub Matador dips if Push-Ups are easy for you but you’re not stable in the rings.
Post work to comments.
Well, the Open worked its magic. Look at all those accomplishments and new leaderboard entries! Be sure to write your goals and accomplishments on the board during this new cycle!
Upcoming Training Cycle Template
Training Cycle Dates: M 4/2/18 – S 6/3/18 (8 weeks plus Crush Week)
Goals: To stay strong post-Open with some back-to-basics strength training. We’ll use more supersets and EMOMs during strength work and play with barbell complexes on the Olympic lifts. We’ll also see more strict gymnastics work and weekly aerobic paced conditioning work, in addition to classic couplets and triplets.
Monday
Upper Body Push + Lower Body Superset
Weeks 1-4:
Half-Kneeling Single-Arm Arnold Press + Barbell Romanian Deadlift
Week 1: 4 x 12-15 reps
Week 2: 4 x 10-12 reps
Week 3: 4 x 8-10 reps
Week 4: 4 x 5-8 reps
Weeks 5-8:
SA DB Bench Press + Goblet Lateral Lunges (not alternating)
Week 5: 4 x 12-15 reps
Week 6: 4 x 10-12 reps
Week 7: 4 x 8-10 reps
Week 8: 4 x 5-8 reps
Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.
Wednesday
Squat + Upper Body Pull Superset
Weeks 1-4:
Back Squat + Three-Point Dumbbell Row
Week 1: 4 x 12-15 reps
Week 2: 4 x 10-12 reps
Week 3: 4 x 8-10 reps
Week 4: 4 x 5-8 reps
Weeks 5-8:
Front Squat (from floor) + Single-Arm Ring Row
Week 5: 4 x 12-15 reps
Week 6: 4 x 10-12 reps
Week 7: 4 x 8-10 reps
Week 8: 4 x 5-8 reps
Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.
Thursday
Snatch Complexes
Saturday
Metcon Mash-Up
Sunday
Clean and Jerk Complexes
You can always check out the template over on the Current Programming Cycle page!
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Yesterday’s Results Board: Snatch | EMOM Work
In Conversation: Mike D Vulture
Do We Finally Understand How Acupuncture Works? NY Mag
Unlovely morning surprise: whoever decided 4:30 AM was a good time to hit the buzzer to our apartment and just keep buzzing.
Unlovely morning surprise: how hard it was snowing. (Didn’t we just have the AG WOD with the gate open and running outside yesterday?!)
Lovely morning surprise: checking the blog and finding out that not only is today NOT the first day of Crush Week, it is also MEATHEAD MONDAY! <3 <3 <3
15 is such a long set! Boy am I going to be sore/swole tomorrow. One warmup set at 15x15e/95×15, then 20x15e/125×15 for 2 sets, then 20x13e/125×15. I felt like I was one rep shy of failing once I hit 13 on the left side, so that was that.
NFT work was super fun (except for the bike, but I did take Ro's "do the thing you hate" instruction from AG last week to heart). Stuck to the matador for most of the dips, since I can handle 6 reps on the rings but not at that tempo.
7am OG
Warm up
3x:
:45 du practice – ehhh
100ft OH carry, ea arm – 25#x1, 30#x2
:45 Forearm plank
8 ea Suitcase deadlifts @ 24kg
Thoracic stretching, rolling, etc…
A1) Front rack step up
1 set w/22# bar + 16″ x 8e
1 set w/33# bar + 16″ x 8e
1 set w/33# bar + 16″ & a green plate x 8e
A2) Dynamic blackburns 10-12 reps
First set felt good but challenging. Second set, 4th or 5th rep – acute tweaky pain in very front of my shoulder as I moved my arm up overhead. Very frustrating. Took a few minutes to sit on the mat all pissed off/almost angry-cry and then wander around all pissed off and then finished out the step ups bc front rack position was still completely painless. Wasn’t able to finish the 2nd or 3rd sets on these.
3x
270m on air runner
12 ring rows (no pain)
24 goblet squats (1 w/blue kb, 2 w/yellow kb)
All fine. Just bummed.
Aw Kate. Sorry to hear your shoulder is being cranky
Boo shoulder. Blackburns? They’re not called blackbirds?
GOOD GOD, those Jackie times are SICK
7am with Lo and Ro
Arnold presses: 15 @ 15#, 12 @ 20,15@ 153, 12 at 17.5, which I’ll try across 4 sets next week. RDL with 65, 65, 75, 75 for 12 reps. Ugh…these…. My hamstrings got mad fast, I really had to focus on keeping lats back and down so I suspect this is all good for me. I will be on my foam roller this evening for sure!
I only got 4 rounds in with 3 rows and then I made myself a deal. If I got on the bike and maintained a challenging pace, I could go to 10 instead of 16 cals. It was still horrible but I will continue to try to make my peace with that bike. I channeled HarpZ’s stay calm and pedal on. Knee raises with a 3 count down proved to be challenging. I couldn’t manage 6 dips (on matador) with the tempo so did 5, 4, 3, 3, and added the push ups.
short circuit
3x:
8 band passthrus + 12 pull aparts
:20 side plank + :10 star plank ea side
10 goblet sqt with band @ 21×1 (16kgx2, 20kgx1)
3x:
:30 jump lunges (torture) / :30 slamball (30#) / :30 sb plank / :30 rest
:30 burpees (no jump) / :30 box jump (30″) / :30 tabletop / :30 rest
:30 renegade row (22.5#) / :30 push press / :30 DB OH hold / :30 rest
fun!
10am group class
BB RDL
95# x 12
115# x 12 x 3
-tension down, SPEED on the way up. went a little further than i often do and it felt good. wore R side shoe lift.
1/2 kneeling arnold press
17.5# x 15ea x 4
tricep pump!
4 rounds of…
10 cal bike x 2 / 16 cal row
5 strict ttb @ 31×0
3 strict ring dip @ 30×1 (+ :05 hold at bottom position after last rep)
couch stretch x 2:00 ea to finish
Last day at CF boynton beach.
Tempo Backsquat: 4 x 6-8, 33×1
133×6, 143×6, 153×6, 163×6
YES. This was so hard, but I did it. Back feels a little tight with being so out of wack with diet travel and not sticking to consistent programming or whatever. But still psyched I could hit this weight at this tempo. Forced myself to choose 6s instead of 8s so I could push some heavier weight that I didn’t want to. This is the year of strengfff!
WOD: 14 min AMRAP
3 power clean @ 125#
10 C2B
30 double unders
Completed 9 rounds flat. This started out as me being like “laaaa lala, I’m on a fitness vacation in going to be super chill..” to an all out effort and sprint at the end. I just couldn’t help myself power cleans make me too excited. Singles throughout 1-8 then TnGx3 for 9th. 6/4s and 5/5 on C2B except for last round which was three sets, and then doubles were whatever I was using a random rope. Squeaked out that last double just in time to finish the round! Hands and lats are toast.
Sorry about the snow guys
Excited for new cycle! today’s training felt really good/restorative
4:30pm Group Class with KVW
WUx3
Row 10? cals
8e DB high Pull 15#
8 tempo Push-Ups
4 Sets
RDL @ 184x12x4 + 5″ deficit
Kneeling DB Press: 27.5x12ex4
4 sets
Row 16 cals
8 Matador Dips
6 Strict T2B w straight knees/straight elbows
POST CLASS assistance
3 sets
15 Reverse Hypers + 110lbs
12 DB Curls EZ Bar + 20lbs
Reverse Flys with Crossover Symmetry
Purple x16x2
A1)
Rear Foot Elevated Split Squat @20×1, 8-10 reps, 2-3 sets, rest 1-2 min
30 x 10, 35 x 10 x 2
A2)
SA Farmers Carry @50ft/arm, 100lb, rest 1-2 min
Not easy!!
B1)
Strict Dip @10×1 8-10 reps, 2-3 sets, rest 1-2 min
3 x 8 @BW
B2)
Single Leg KB/DB Romanian Deadlift
@20×1 8-10 reps/leg, 2-3 sets, rest 1-2
Messed this up and did split stance.
45 x 10 x 3
C)
20 min AB @45-55 rpm
every 5 min
3 c2b
5 push ups
8 box jump step down, 24″
C2B in 2/1. Tried to keep feet together, legs straight instead of kicking back like I normally do. Feel like I’m starting over with these but that’s ok because I need to get them right.
Push-ups were easy peasy.
Box jumps were high!
D) 10-15 mins flush
Tried jogging but my legs hurt so rowed for 5 mins and skied for 5 mins.
Went to see Dr. KHarpz last week and she gave me some warmups for my nagging shoulder and immobile ankles. Feeling confident now that I can finally tackle my mobility issues.
Saying it here for extra accountability.
You can do iiiit!!!
Arnold press:
17.5×15, 20×15, 22.5×13 (2 sets)
RDLs
63×15, 93×15, 103×15… ran out of time!
Ring dips: tried whit’s 5s hold in the bottom for the first set- fun!, then switched to 6 reps, 3s descent only.
TTB still aggravated me. Did the KB thing.
After class:
Rear foot elevated split squats:
30#x8x3, @30X0
These. Are. Torture.
Barbell hip thrusts:
45×10, 75x10x2 @30X0