Wednesday, January 25, 2012

A. 150 Double Unders

B. Deadlifts 85% of 370 (315) x5x3

C. Push Press 85% of 170 (145) x5x3

D. Upright Rows 135x10x3

E. 10 Ground to Shouler w/ Atlas stone, 173#

Tuesday, January 24, 2012

A. 150 Double Unders

B. 2 man team
6 rounds of: (3 each)
5 Power Clean, 135/95
10 Front Squat
5 Jerk
20 Pullups
-alternating with partner

Picking up where I left off...

I focused on some strength and o-lifting over the past few months and the posting would've been monotonous, so I got lazy and didn't do it. I have seen vast improvements since August.

Clean & Jerk - 265
Jerk - 275
Snatch - 195
Front Squat - 285 (though I can probably hit 300 now)
Back Squat - 350
Press - 145 (was stagnant with this forever and can probably hit 155 now)
Deadlift - 450

My training has migrated to a strength base with some interval work work mixed in. My basic training schedule has looked like this:
Monday: Volume Day (Back Squat/Press)
Back Squat 10x3 sets
Press 8x3 sets (cleaning from ground)
Shrugs
Tuesday: Interval/sprint day
-CrossFit with rest or sprint intervals
Wednesday: Intensity Day
Deadlift 5x3 sets
Push press 5x3 sets (clean from ground)
Upright Rows
Thursday: OFF
Friday: Olympic Lifting
Snatch, Clean & jerk, Front squats 3x5 sets, weighted pullups
Saturday: WOD/Interval day
CrossFit WOD either all out or with built in rest

I'm going to stick with this method until the CF Sectionals. This year I will only do the sectional WOD's once on Saturdays.