It's a brand new dance and it's comin' your way. It was started in Miami by the Ghetto DJs .
Press 5-5-5+ (65-75-85% of 90% of your 1 rep max)
Add 5 pounds to your Press training max today
Rest as needed
10 minute AMRAP
5 handstand push ups
10 pistols
15 sit ups
What the hell are pistols?? oh my baby, Jesus!!
Sort of a one legged squat.
http://www.youtube.com/watch?v=jEBol54EjVE
ChairBear Sez:
Wednesday = Max Effort Bench:
Work up to 1RM Close Grip Bench
Floor Press – 1,1,1 @ 90%/95%/95%+ of todays Max.
Tricep Extensions 3×10
HPC 155lb 3X10
Stretch
Great the one time I practiced pistol and the very next day its in the wod
Morning run 10-Miles in 1:28:48 getting back into shape 8:51/mi
Thanks Juan and great job Shimi!
“Lord of mercy”
Burph
barf
rest over
took a long time.
miss everyone!
Snatch practice then
10 minute AMRAP
5 HSPU/10 Pistols/15 SitUps
8 rounds +2 Rx+/ 25# plates, no abmat
Dan,
How come it smells like bacon when I sweat?
NairBear’s Power Cub WOD w/ HairBear
Work up to 1RM Close Grip Bench – 340
Floor Press – 1,1,1 305/325/330
Tricep Extensions 3×10 – 25/30/35
HPC 155lb 3X10
Stretch
Morning Strength Work:
4 sets of: 8 Strict pullups – 30 Second Handstand hold.
Strength Wrok:
5@75#-5@85# -5@100#
WOD 10 min AMRAP:
5 – slingshot (red/green) HSPU
10 – 16” box pistols
15 – GHD Situps
3 Rounds + 21
Worked up to 1RM Close Grip Bench -315
Floor Press –1,1,1 285/300/305
Tricep Extensions 3×10 -25/30/35
HPC 155lb 3X10
Dom-
Aren’t you planning on running a marathon in November?
It seems counter intuitive to train the way you are training if you want to finish.
As your friend, I strongly discourage you from any weightraining below 20 reps. You are trying to gain slow twitch fiber. The plan you are doing, as prescribed by a man who calls himself ‘NairBear’ on the internet, is according to ‘NairBear’, “all about fast twitch”. ‘NairBear’ himself said that this program is not what you want to do to finish the marathon. You know what you need to do. I understand, it’s scary to give up all of the things you like in favor of things you hate for a bigger goal. You made the choice, you said it out loud-deal with it, suffer, finish.
Dom, if u think you have knee pain now, just wait until mile 26…NOT worth it bro. We’re meant to lift heavy shit.