Thursdays and Sundays I like to keep pretty chill and more restorative. Today’s session included some stretching with the CrossFit classes I was coaching, as well as a simple wod. 8 min AMRAP 10 Calorie Row 10 KBS (24kg/16kg) Rest 4 min 8 min AMRAP: 10 Calorie Row 10 DB Push Press (45#/25#) Felt good […]
Thursday 12/29/16 – Active Recovery Day Read More »
A) Back Squat: 5×6 @ 225# (68%) B) Snatch Pulls: 3×5 @ 165# (79%) C) Snatch: 10×2 @ 160# (77%) Today’s workout was really simple but took forever because of all the volume. Felt consistent on the snatches and my back squats felt stronger than last week even though they were heavier today. Goal right
Training Wednesday 12/28/16 Read More »
Lifting A) Clean Pulls: 3×5 @ 205# B) 3 Cleans + 1 Jerk: 6×1 @ 185# C) Kang Squats: 4×8 @ 110, 115, 120, 125# *Note to do regular good mornings next time as these felt weird on my low back* D) Pull-Ups: 3×3 Weighted with 15# Aerobic Work 10 min easy on Assault Bike
Training Tuesday 12/27/16 Read More »
A1) Front Squat: 5×5 @ 195# A2) Box Jump: 5×5 @ 31.5″, 33″, 34″, 35″, 35″ I’m always wary of high box jumps w/ wooden boxes for fear of hitting my shins 🙁 B) Snatch Pull: 3×5 @ 77.5% (160#) C) 3 Position Snatch (hip, above knee, below knee): 6 sets heavier than last time
Training Monday 12/26/17 Read More »
Last day of training before a week off visiting family in Florida so I tried to pack a lot in 🙂 A1) Bench Press: 80%x5 75%x5 70%xAMRAP (12) A2) Wt. Pull-Up Cluster (20 seconds between reps) 4x 1.1.1 @ +10# B1) Front Squat: 5×5@190# B2) Box Jump: 5×5 @ 31.5″, 33″, 34.5″, 36″, 38″ C)
Training Monday 12/19/16 Read More »
