ZombieFit

Tag: strength training

WOD: 11/24/09

by on Nov.23, 2009, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)

WOD 30
Warm up the back squat.

étudiant:
4 sets of 5 repetitions of back squats. Concentrate on your form!

avancée and traceur
5, 5, 3, 3, 1, 1, 1. Work towards a max effort lift.

Post weight to comments. Compare to this last back squatWOD

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WOD: 11/14/09

by on Nov.13, 2009, under Fitness, WOD

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 50m quadrupedal movement, 10 air squats, 10 sit ups, 10 pull ups (may sub with push ups if you don’t have a pull up bar).

WOD 22
Today we are working on the press progression of movements. PLEASE READ THIS PDF

étudiant:
Practice the press movement. Make sure that your feet are shoulder width apart with your elbows below and forward of the bar.

Perform 50 repetitions of the press using a broomstick or pvc pipe. This is NOT a conditioning WOD.

Perform 50 repetitions of the push press using a broomstick or pvc pipe. Ensure that your dip is not too deep. It should be about 1/5 of a squat depth.

Perform 50 repetitions of the push jerk using a broomstick or pvc pipe. Your set up is the same with this movement as the shoulder press and push press. Instead of driving through the dip (like in the push press) you will dip for a second time, causing your body to move underthe bar.

Pause after each rep and correct your form. Think about the movement each rep. Double check your feet, bar and elbow position. If possible, perform the movement in front of a mirror.

avancée
You should be familiar with all three of these movements. If you are not familiar with any of these movements, perform the exercises at an etudiant level. If you have some exposure, but require a spot, then keep the weight on the bar very light. Work on your form now, so that the strength may come later.

shoulder press sets of: 5, 5, 3, 3, 1, 1, 1.
push press sets of: 5, 5, 3, 3, 1, 1, 1.
push jerk sets of: 5, 5, 3, 3, 1, 1, 1.

traceur
The traceur should be intimately familiar with all three of these movements. Work towards your one rep max.

shoulder press sets of: 5, 5, 3, 3, 1, 1, 1.
push press sets of: 5, 5, 3, 3, 1, 1, 1.
push jerk sets of: 5, 5, 3, 3, 1, 1, 1.

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Cool Down
3 sets of 25 push ups.

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WOD: 10/15/09

by on Oct.15, 2009, under Fitness, WOD

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 parkour squats/air squats; 10 sit ups; 10 push ups, 50 ft quadrupedal movement.

WOD 6

If you have never done a back squat before, you’re an étudiant today. If you have limited experience with the back squat, you’re avancée, and if you have significant experience with the movement, you’re a traceur.

Bar placement: A good article from stronglifts.com breaks down the difference between high bar and low bar placement on squats. For ZombieFit squats, I would prefer that low bar placement is used as this will require increased hip activation. I suggest that everyone at least attempt low bar placement, but only do so with LIGHT WEIGHT, i.e. something you can do comfortably at least 10 times.

Squat Movement:
étudiant:

Take a 45lb bar and practice the squat movement. Perform 50 single repetitions. Concentrate on your form and take a break in between each repetition. Make sure your feet are shoulder-width with the toes pointed slightly outwards. When you squat, bend at the knees not the back. Track your knees over the top of your toes while keeping your chest and head up.

avancée:

5, 5, 5, 3, 3, 1, 1 sets of the back squat. Work up to 85% of your max effort lift. If you do not know your max effort squat, ensure that the weight you use is sufficient to enforce good technique, but not difficult to lift.

traceur:

5, 5, 5, 3, 3, 1, 1 repetitions. Work towards your max effort lift.

As always, if you are lifting heavy weight USE A SPOT. If you do not have a spot, ensure that you are working in a squat rack that can keep you from dropping the weight on yourself.

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