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Message
2
Posted on 12/14/17 at 10:18 pm to Lester Earl
greyskull conditioning
The link I did in my last post has a bunch of them. The one above has a bunch of good greyskull finishers. If you search my Google drive you will get a bunch of good finishers, Ross enamait has some good ones in infinite intensity.
Also heavy 10 min emom's are great with heavy cleans or kb snatches being the best.
Strongman type stuff in a circuit for rounds is my favorite though. I like to use my keg for throws, heavy sandbags for carries, and sled for pushing in a circuit, rounds for time and trying to improve every week for about 8 weeks then change it up once times and weight start to stagnate.
Another good way to go about this is similar to how wendler does his CrossFit template or how the greyskull lci program is setup.
Lci is lifting 4 days like
Lift-perform the big lifts, one each day in either lp fashion of 3x5+ or rest pause style.
Circuit- 3 to 5 compound exercises with realitive light weight for 3-5 rounds with zero rest. One way of doing this is doing a circuit through the five or six strength phases(Google Christian thibideau's 6 weeks to superhero program to get an idea). Depending on the goal of the lifter, this could be programmed any number of ways from density training for hypertrophy, star circuits for strength/hypertrophy, or just big lifts unrelated to one another so max intensity could be used for fat loss.
Intensity- this would be something like sprints, burpees, heavy bag work, jump rope etc for something like 30s on/30s off for 5 min or like tabata or for time in the case of sprints or rep records for burpees.
After that some type of skill work or weakness training. Do bodyweight work at home as homework. Do shoulder mobility, arch/hollow body holds and jump rope as warm ups.
Simple 1 hour workout that can be done 4 times per week for drastic results.
The link I did in my last post has a bunch of them. The one above has a bunch of good greyskull finishers. If you search my Google drive you will get a bunch of good finishers, Ross enamait has some good ones in infinite intensity.
Also heavy 10 min emom's are great with heavy cleans or kb snatches being the best.
Strongman type stuff in a circuit for rounds is my favorite though. I like to use my keg for throws, heavy sandbags for carries, and sled for pushing in a circuit, rounds for time and trying to improve every week for about 8 weeks then change it up once times and weight start to stagnate.
Another good way to go about this is similar to how wendler does his CrossFit template or how the greyskull lci program is setup.
Lci is lifting 4 days like
Lift-perform the big lifts, one each day in either lp fashion of 3x5+ or rest pause style.
Circuit- 3 to 5 compound exercises with realitive light weight for 3-5 rounds with zero rest. One way of doing this is doing a circuit through the five or six strength phases(Google Christian thibideau's 6 weeks to superhero program to get an idea). Depending on the goal of the lifter, this could be programmed any number of ways from density training for hypertrophy, star circuits for strength/hypertrophy, or just big lifts unrelated to one another so max intensity could be used for fat loss.
Intensity- this would be something like sprints, burpees, heavy bag work, jump rope etc for something like 30s on/30s off for 5 min or like tabata or for time in the case of sprints or rep records for burpees.
After that some type of skill work or weakness training. Do bodyweight work at home as homework. Do shoulder mobility, arch/hollow body holds and jump rope as warm ups.
Simple 1 hour workout that can be done 4 times per week for drastic results.
Posted on 12/14/17 at 10:21 pm to Lester Earl
Posted on 12/15/17 at 8:18 am to TizzyT4theUofA
Invictus has whatever you want.
Posted on 12/15/17 at 8:50 am to lsu777
quote:
And I can't stand the dumbass met cons that last like 30 mins, dumbest shite ever and are there just to make you sweat and feel like you worked out
I've had a few of these.. it feels like the coaches just decided to mail it in that day
Granted, I need any kind of conditioning I can get, but for example one of the workouts was a long arse warmup, followed by 4 400m runs with 3 minutes of rest in between.. or basically "run a mile". This post was edited on 12/15/17 at 9:23 am
Posted on 12/15/17 at 11:57 am to TizzyT4theUofA
CrossFit Football was tGOAT free program
Posted on 12/15/17 at 12:41 pm to StraightCashHomey21
yep, sucks they are shutting it down.
Posted on 12/15/17 at 2:44 pm to TizzyT4theUofA
Just do stanizolol, hgh, epo,
Posted on 12/15/17 at 2:58 pm to StraightCashHomey21
Power Athelte's pay programs are affordable and the best out there, I recommend them to everyone. I did Field Strong, Jacked Street, and Grindstone.
Posted on 12/16/17 at 8:36 am to TizzyT4theUofA
All I want to know is what all the dang abbreviations mean
Posted on 12/16/17 at 8:46 am to TreyE663
Troof
Posted on 12/16/17 at 8:54 am to LSUfan20005
Only ones you need to know are
Emom=every minute on the minute
Amrap= as many reps as possible
Ttb= toes to bar
The rest are stupid, just lift heavy, do a circuit or interval and do some calisthenics progressions
Emom=every minute on the minute
Amrap= as many reps as possible
Ttb= toes to bar
The rest are stupid, just lift heavy, do a circuit or interval and do some calisthenics progressions
Posted on 12/16/17 at 10:57 pm to TreyE663
quote:
All I want to know is what all the dang abbreviations mean
If you hate abbreviations don’t ever work for the government.
Posted on 12/18/17 at 9:02 am to LSUfan20005
quote:
Power Athelte's pay programs are affordable and the best out there, I recommend them to everyone. I did Field Strong, Jacked Street, and Grindstone.
I have the CF Football/Power Athlete guide from about 4 years ago when they were just giving it out for free if anyone wants it.
LINK
This post was edited on 12/18/17 at 9:05 am
Posted on 12/18/17 at 5:01 pm to TizzyT4theUofA
Crossfit Programming is an oxymoron.
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