push/pull/legs

[The_Grinder]

Control, I hope you read this, because you seem to be the expert in this area. I am struggling coming up with ways to switch up this split. I find myself doing a lot of the same lifts every week, even though i always change it slightly. Mainly push and pull, legs are pretty much standard with other splits. Any tips on sample push or pull workouts??

[dna9488]

I am still doing this split. Great split. I might change it soon, but still seeing results.

[Nekrawulf]

throw in olympic lifts,

Search for a lift called "thrusters"

I used to do a 4 day split

Push

Pull

Rest

Legs

Rest

Oly/Full Body/Heavy Metcon ( I make this day the break from periodization)

Rest

[BIGFELLA]

throw in olympic lifts,

Search for a lift called "thrusters"

I used to do a 4 day split

Push

Pull

Rest

Legs

Rest

Oly/Full Body/Heavy Metcon ( I make this day the break from periodization)

Rest

if that is the same thrusters i was doin they wreck your ass. of all the cf wo they were the worst

[Nekrawulf]

if that is the same thrusters i was doin they wreck your ass. of all the cf wo they were the worst

yes the one and the same....

i agree, they are the pits.. but man what a workout!

[Shibby]

throw in olympic lifts,

Search for a lift called "thrusters"

I'm definitely going to add those in. Would that be better with the Push day or Leg day?

[Nekrawulf]

Thats one of the difficult issues I had when I was running this split. Thats actually why I added the 4th day. SO i could do these Oly lifts and hyper compound movements like the thruster and not wory about what "day" they fell on.

But if you must assign thrusters to a category, def legs. Think of the movement as a front squat and a push press in one movement, lots of core and leg work.

[BIGFELLA]

I'm definitely going to add those in. Would that be better with the Push day or Leg day?

you should try a little wo they call fran, thrusters and pull ups 21-15-9 reps

[Shibby]

you should try a little wo they call fran, thrusters and pull ups 21-15-9 reps

wo, fran?

[Nekrawulf]

workout.

Its called "Fran". Glassman (the guy who started crossfit) named a series of brutal benchmark workouts.. obviously because they are bitches to perform.

Fran consists of:

21-15-9 reps for time of:

95 lb Thruster
Pullups


Your score is how long it takes you to complete this... Current record is held by Jason "Rhabdo" Kaplan with a time of 1:53.. see him here

The Fastest Show on Earth. The first sub 2 minute "Fran" on Vimeo

[bigscott]

i would have died from a heartattack -- that was awesome

[curtus e flush]

i would have died from a heartattack -- that was awesome

:rofl::D me 2

[BIGFELLA]

i would have died from a heartattack -- that was awesome

trust me its tough but its only what you make of it. and if my fat ass can do the pullups im sure you can handle it