Date: 10/30/2014
Team Lead: The Hoff
The Team: Cobra Kai, Clyde, Clacamas, The Hoff
Warm Up: Ashley – Cross-Fit Routine
400 Meter Sprint
Pull Ups x 12
Kettle Bell Swings x 21
Rinse and Repeat for Time x 3 Sets
Finish Time: 9:44
The Workout: Quantum Chest: Pyramids of Pain
– Giant Set Format
– Each person worked up and down the Pyramid without rest each round
– Hands are not allowed to come off the bar during QUICK changes (adding/removing) weight
I. Bench Press x 10
+Add Weight
Bench Press x 10
+ Add Weight
Bench Press x 10
– Drop Weight
Bench Press x 10
– Drop Weight
NEGATIVES with 5 second holds x 5
II. Incline Bench x 10
+Add Weight
Incline Bench Press x 10
+ Add Weight
Incline Bench Press x 10
– Drop Weight
Incline Bench Press x 10
– Drop Weight
InclineBench NEGATIVE Press with 5 second holds x 5
III. Reverse Grip Bench Press/Dips/Incline Fly/Flat Fly Superset
Reverse Grip Bench x 10
Dips x 10
Incline Fly x 10
Flat Fly x 10
Rinse and Repeat x 3 rounds
VI. Bicep “Audry” Set – NO REST IN BETWEEN SETS
Round 1:
EZ Barbell Curls x 25
Half Hammer Curls x 25
Full Hammer Curls with Wide Curl Superset x 25
Reverse Curl x 25
Dumbbell Twists x 25
Round 2:
EZ Barbell Curls x 15
Half Hammer Curls x 15
Full Hammer Curls with Wide Curl Superset x 15
Reverse Curl x 15
Dumbbell Twists x 15
COT
AAR:
Great work team! After our bench warm up (not listed above) Clyde suggested that we do the Cross-Fit routine as a warm up. SO Glad we did as it was a kick in the teeth! “For Time” routines really force you to push the envelop which allows us to break through plateaus. There is a reason why Cross-Fit men and women are so fit. It maximizes the energy and effort in the shortest period of time. High Intensity meets Intense Cardio…LOVE that stuff.
Afterwards, we forgot the Gym Key so had to run another 1/4 mile back to the lot to retrieve it #bonusrun!
Cobra is really getting strong and Clyde is a beast.
Again, thank you for letting me lead today. It was an honor.
Respectfully, The Hoff