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.
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