Here are some examples of the terms used frequently and what they mean:
"#"
Pounds, lbs
"Clean"
A clean recieved in the full squat. a "squat clean"
"Power clean"
a clean recieved in a quarter squat.
"Ground to shoulder"
get the barbell to your shoulder anyway:
clean, power clean, or deadlift then bicept curl... lol just kidding with that one.
"Snatch"
Snatch recieved in a full Overhead Squat. a "Squat Snatch"
"Power Snatch"
Recieved in a quarter squat
"Ground to Overhead"
Barbell can go overhead in a locked out pos. any way:
snatch, power snatch, clean and jerk, power clean and press...ect
"1RM"
-one rep max (max amount of weight for a given lift in one rep)
"5x3 Backsquat"
-5 rounds for 3 reps of Backsquats. Usually resting 3-5mins unless specified.
**Note: for the purpose of this specific programing: a heavy day in this format should be done at a consistent weight and should be based off percentages of your 1RM. The last round/set should always be done for max reps**
Backsquat
"3(80%)-3(85%)-3(90%)"
-The 3's are the amount of reps you must do for the lift and the percentages are based off of your 1RM
"6x400m Run on 3mins""12x 2 reps of 155# snatch's on 1min"
-"on 3mins" "on 1min" is a term used for our repeats. you start a continuously running clock on the first run if it takes you 1:30min then you have 1:30s rest, if it takes you 60s you have 2mins rest before the next interval starts. same with the snatch's.
"AMRAP"
As Many Rounds and/or Reps As Possible
"1." "(a)" 21-15-9 reps for time:.....
"(b)" 3 rounds for time:.......
"2." For Time:.......
-The 1 and the 2 mean they are two different workouts separated by at least 3 hours and at the most 8 hours. The A and B mean the two workouts are separated by only 5-10mins, so it is one workout session but two separate scores (ie times or loads) will be recorded.
"C2B"
Chest to Bar (pull-ups)
"negative Split"
If you are doing a long distance row or run it means to have the last half of the distance be a faster pace then the first half. (ie. 5km run the first 2.5Km is done in 10:10mins and the last 2.5Km is done in 9:30mins)
"20mins out/-20minutes back"
-this is used for a run or a row wear you will be running/rowing very slow (should be able to hold a conversation the entire time). the "-20 back" means "negative split".
"Active Rest"
1. Go play a sport.
2. Go for a little run
3. come in to do a little warm up and foam roll
4. This is the most important/usefull time to have a big stretch. Kelly Starrett's Mobility WOD blog is a great resource for not only active rest days but for everyday.
"Rest"
Pure rest.... Do nothing
pull-up "progression"
-the progression format is as follows and can be for any movement:
on a continuously running clock, do one pull-up the first minute, two the second minute, three the third. Keep going until you cannot complete the given amount of pull-ups in the minute.
"BTN Jerk"
Jerk from behind the neck instead of from the rack pos.
"True Resting Heart Rate"
to get your heart rate find your pulse on your carotid artery (in your neck beside your throat) with two fingers (fore finger and middle finger, not your thumb). To calculate your heart rate:
count the number of times you feel a beat in 15 seconds and multiply that number by 4.
To find your true resting heart rate this must be done as soon as you wake up before your feet hit the floor.
