Tuesday
Strength
1) Back Squat(low bar): 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.
195, 210, 240, 255
2a) 4X3 Split Jerk @ 75% – rest 60 sec.
3x3 @ 185, 1x3 @ 205(surprisingly, this wasn't too bad considering i am not too comfortable with bringing the weight back down and re-racking it)
2b) Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X5 @ 85% – rest 60 sec.
170, 185, 195, 210(getting easier!)
*No met-con
Wednesday
BB Gymnastics
20 minutes of Clean technique work
-I worked up to 225 on the power clean and it was UUUUGGGLLYY lol. My pull was a little early. Must work on power cleans!
Attempted the programmed workout, which had Muscle Ups in it and bailed during the first round since my shoulder was acting up! Came back a couple hours later and did
10..1 Deadlifts at 225#'s
1...10 bar-facing burpees
20 double unders in between the couplet
Time- 11:28(felt pretty good overall)
Thursday
It was supposed to be an off day but I ran 3x800 meters. Umm, they weren't too bad except I was running against the frikkin wind and that sucked. I kept it around a 3:15 pace
Friday
Went to CrossFit Initiative with Drew. He did his programming and I did mine
Strength
1) High-Bar Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.
190(5 lb increase), 205(5 lb increase), 225(10 lb increase), 235(5 lb increase)..They were abnormally heavy. I think It was due to the fact that I ran the day before which annihilated my quads and knees. That will be the last time I do that! lol
2a) 5X3 Bench Press – heaviest possible, rest 90 sec.
5x3 @ 135..
-These were supposed to be heavy and to find our true 3rm. However, nursing a shoulder thats iffy, I decided to not go too heavy and to stick with a weight I could manage very easily. Which turned out to be a good idea since my shoulder was stiff this morning.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
145, 160, 175
-Little harder today since the knees and quads were tight
Skill
10 minutes on the clock
10 alternating shoulder touches
3 rope climbs
total- 50 Shoulder touches and 14 rope climbs
I was very happy with the rope climbs. They are a heck of a lot easier and I am flying up that rope now!!
Saturday
CFI had an OLY comp this morning. It was very fun and cool to see some awesome lifts! Drew hit a 262 lb Snatch PR and Julian hit 205 lb Snatch and 265 lb C&J PR's. Brad also hit a PR today at 265! Great job fellas!
After the festivities I had a training session of my own.
12 minute AMRAP
5 Power Cleans (135#'s)
10 Lateral Bar Burpees
11 Rounds..Umm, It sucked. Nothing Else to say about it! lol I was happy with it and was pretty close to Mr. Zach Forrest who posted 11.5 rounds! WOOOO! haah
On a side note, I found THE SINGLE GREATEST coaching app in the world.
It's a must have for any CF'er who doesn't have the luxury of training with a coach or a buddy constantly!
Also, I am in the process of saving up to buy a new pair of oly Shoes
I need monies fast so I can get these bad boys!!!
Well, that is all for now! See you guys soon, train hard and enjoy school!
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