I have been getting some questions about what my training will look like for the next 3 months or so. Most of you know that I have been concentrating on trying to increase my weightlifting total and overall strength. Since mid-November I have been concentrating on weightlifting primarily and performing little-to-no cardio (CrossFit) work. Read on for more
I don’t weigh much right now. 170 lbs actually. I have been increasing the METCON load a bit and I can definitely feel its effects on strength and recovery. Also, I have no balls. I am lazy and not dedicated. I’ll
admit I lie in bed too long and miss over half my workout because I don’t want to man up, get out of bed and go lift. It will be something I will have to work on day to day, I have to. Others are getting better every day around me and I cannot afford to let myself slide stop whining and work harder next time.
340 x 3 x 4 (w/o belt, 2 on last)
340 x 3 x 2 (w/ belt)
Want to strengthen up my back more and more. So tried a few squats today without the belt. I typically have been squatting without a belt if its less than 75%, so this was different and definitely hard. I was supposed to get 8 sets in at 347#. I was also supposed to Snatch and Clean and Jerk quite a bit and didn’t get to any of that.
3×12 w/ 10# plate
Then I did 14.5…kind of
(then decided to follow the 14.5 format)
I think I want to start spelling burpees as “burpies” because then I can think about burPIES, and I like PIES.
Basically feel super buff right now. Had an ice cream sandwich backload last night. Rest day tomorrow.
7: bench press (narrowish mostly) 185×3
4: power snatch 135×3
E2MOM: 4 min
Power clean+ power jerk 175×3
Snatch high pulls 155x3x3
INCLINE DB FLYS 40#x9x3
6 strict ctb pullups
12 HR push-ups
I was real lazy today and snoozed so only made it to back squat.
No belt or sleeve
Row 150 @1:45 pace
Ok I seriously need to work on snatch balances, they are a nemesis of mine it feels like and I can’t seem to feel comfortable.
Snatch balance + 2 OHS: 95, 115, 135×2, 155
Split jerk: 185x3x5
Push press: 170x5x2, 180×3, 180×4
Snatch high pull: 155x5x4
Four rounds: row 400, 25 dips 19:08
Back on the slope. Working Noon to Midnight.
Didn’t sleep well last night and maybe got 3 hours of quality sleep (too much coffee too late in the day I think).
Got started late on the workout.
Following Catalyst Athletics 4 week Leg Strength Block 2, which is really similar to the last 4 weeks.
- Hang Snatch at knee
95×3, 115×3, 135×3, 145x3x4
- Snatch pull from ~2″ Riser
Missed some snatch balance + OHS but plan on hitting that tomorrow as skill/warmup
Training update from the past week. Nothing super exciting. It was basically really low volume, light weight squat and oly work. Tapering off for a max squat on March 24. I also hit 14.4
Hit a 1RM PR @ 434lbs. 2.5x BodyWeight.
Rough workout today, hardest I’ve had probably.
Clean and jerk
10—>1 ring dip, pullups (strict)
5×10 ring push-ups
Pretty blown up the past 2 days. Hoping to recover tomorrow and hit it hard Monday.
Power snatch 132x3x3
Power clean 165×3
And some more sets of 3 but I can’t remember what weight.
Open wod 14.3
105 reps, took it easy (total rest/transition time of 4 minutes…yes half of the workout) I didn’t want to blow myself up but I wanted to get a small taste on what this workout looks like. Interesting one to say the least. I paced it out slow and figured I would be ending somewhere in the 275# deads, those were spicy for sure, but not titillatingly so … Basically for a guy like me, get back to the 315 bar with a minute left and just see what you can get. Hopefully you don’t paint the drywall with your lumbar shrapnel along the way.
Pi day, hooray pi!
10 min air dyne
10 min row
10 min mobility (not z1)
Squat 360x5x5 (ouch)
Hang clean 200x3x3
Clean deadlift 235x3x3