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
Daily Training
140331 #14point5 #noballs and how do you spell #burpees
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.
Squat
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.
Hip extensions
3×12 w/ 10# plate
Then I did 14.5…kind of
For time:
20 burpies
25 KBS
(then decided to follow the 14.5 format)
18 burpies
18 KBS
15, 15
12, 12
9, 9
6, 6
3, 3
I think I want to start spelling burpees as “burpies” because then I can think about burPIES, and I like PIES.

140329
Basically feel super buff right now. Had an ice cream sandwich backload last night. Rest day tomorrow.
EMOM:
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
Buff stuff:
INCLINE DB FLYS 40#x9x3
5rounds:
6 strict ctb pullups
12 HR push-ups
140328
I was real lazy today and snoozed so only made it to back squat.
Squat 325×5,5,5,5,4
No belt or sleeve
EMOM 10
Row 150 @1:45 pace
140327
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
140326
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.
-
Back Squat
285x10x3
- Hang Snatch at knee
95×3, 115×3, 135×3, 145x3x4
- Snatch pull from ~2″ Riser
195x3x4
Missed some snatch balance + OHS but plan on hitting that tomorrow as skill/warmup
140324
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.
140317
Rough workout today, hardest I’ve had probably.
Snatch
160×3
170×3
185x2x3
Clean and jerk
200×3
215×2
225×2
210x2x2
Squat
380x3x8
10—>1 ring dip, pullups (strict)
5×10 ring push-ups

140315
Pretty blown up the past 2 days. Hoping to recover tomorrow and hit it hard Monday.
Power snatch 132x3x3
142x3x2
Power clean 165×3
180x3x3
190x3x2
Power jerk
153x3x3
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.

140314
Pi day, hooray pi!
AM
@Z1
10 min air dyne
10 min row
10 min mobility (not z1)
PM
Squat 360x5x5 (ouch)
Hang clean 200x3x3
220x3x2
Clean deadlift 235x3x3