Wednesday 8/22

Made up from yesterday

Five sets of:
Back Squat
* Set 1 – 10 reps @ 70-75% of 1-RM
* Set 2 – 8 reps @ 75-80%
* Set 3 – 6 reps @ 80-85%
* Set 4 – 4 reps @ 85-90%
* Set 5 – 3 reps @ 90-95%
Rest 2 minutes between sets.

275x10, 300x8, 315x6, 340x4, 350x1(Failed)

2x6 GHR's

Tuesday 8/21

Workout of the Day
A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(perform handstand wall runs if you cannot walk yet)
L-Sit x 30-45 seconds
Hang to Inverted on Rings x 2-4 reps
(Goal is to control the movement on both the ascent and descent, and keep your body as long as possible. Please note where you felt strong and weak in the movement, and how many you were able to control to your satisfaction.)

B.
Five sets for times of:
155/105 lb Overhead Squat x 5 reps
Muscle-Ups x 5 reps (ladies = 3 reps)
Rest 2 minutes

Barbell must start from the floor. 

A) Done

B) :30, :27, :28, :27, :27

Monday 8/20

I've made a small little transition over to CJ Martin's programming, owner of CrossFit Invictus.
His style is somewhat similar to Rudy's, just with a few tweaks here and there. I've been following it for about a month now. Seen some good results so far. Excited to see what's in store for the future.

Workout of the Day
A.
Take 15 minutes to build to a heavy Clean & Jerk

Go by feel. If the lift feels quick and crisp, keep building. If it feels slow and off, keep the loads moderate and focus on barbell speed and mechanics.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

C.
Against a two-minute running clock, complete the following:
350 Meter Row
Double-Unders x Max Reps

Rest 2 minutes between sets, and complete a total of five sets. 

A) Instead of just 15 min. straight I did

7×1 

1 full clean(from ground) + 1 hang squat clean + 1 Jerk

155,185,205,225,235,245,250

C&J PR is 265. I’ll take it!

B) 115,125,130,140,145
 

C) 79,82,67,70,58
Started the DU’s each round at 1:20. The last 3 sets, mentally I
just checked out. Missed a whole hell of a lot more than what I
should have.

Back to it

Starting tomorrow(I guess tonight technically) I'll be getting back to updating my training blog/pursuit in making it to the 2013 CrossFit Games. Yay for blogging....

Movin on up!!

Today I hit a 245#x2 Hang Squat Clean..twice

 

Thats all I wanted to say!!

CRAZY SATURDAY!

So Saturday, Drew, Gabe, and myself put in a nice little 3 hour training session. Moral of the story..

IT SUCKED...

Especially the Prowler sprint coupled with the bottom to bottom tabata squats.

AWOL

Sorry, been a TAD bit busy with school and life. A lot has happened over the past couple weeks. I am way to lazy to write about it all and post my training sessions! lol I promise to keep track though and update this as much as I can! Here is my backsquat PR video though!!