Monthly Archives: November 2016

The Early Arm Bend

Early Arm Bending: Is it okay? The short answer is yes, sometimes, for some lifters. If you’re a CrossFitter or a weightlifter, you’ve probably heard it- use your arms as ropes, long arms, don’t early arm bend, etc etc. I’m … Continue reading

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11/28/16

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11/23/16

Deadlift Find a heavy set of 3 3×3 @90% Deadlift lift offs (lift the bar off the floor an inch or 2 and hold for a 3 count, you will probably be able to use a slightly heavier weight than … Continue reading

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11/22/16

Bench press Find a heavy set of 3 then 3×3 @90-95% Dumbbell 1.5 bench 4×5 AHAP Cable crossovers or dumbbell flys 4×8-12 Lat pulldowns 4×8-12 Dumbbell rows 4×8-12 Conditioning (optional) 5 minute AMRAP 5 burpees 3 shuttle runs

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11/21/16

Warmup- Foam roll your quads/hips/outer thighs Stretch your hamstrings, inner thighs, quads, outer thighs Back squat Work up to a heavy set of 3 then 3×3 @85-90% Bulgarian squats 3×8-10 each side Wallballs- focus on being balanced and smooth 3x … Continue reading

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11/18/16

Strength Program Pause (2 seconds) or Rack bench 4×5 70% of last week Dumbbell bench 4×8 70% Cable rows 4×6-8 70% Lat pulldowns 4×6-8 70% General program- Pause Bench- 4×5 70% Lat pulldowns- 4×8-12 70% Cable rows Abs 3 rounds … Continue reading

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11/16/16

Spend lots of time stretching your hips/quads/posterior chain, inner and outer legs Halting deadlifts (Pause at the knee for a 3 count) 3×5, use similar weights to what you used on Monday for the 3×8 deadlifts, possibly lighter Pause front … Continue reading

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