Sunday 25 Mar 12

CFDC

Warm-up: Complete 3 rounds of:

50 jumping jacks
25 Ab-mat sit-ups
25 band good mornings
15 squats

Deadlift 6 x 1 + 1 + 1 @ 80-85% of 1 RM

285, 275, 275, 275, 275, 275

Metcon: Complete the following:

AMRAP in 3 minutes of box jumps with step-down (30 inch)
Rest 3 minutes
AMRAP in 3 minutes of burpees
Rest 3 minutes
AMRAP in 3 minutes of toes-to-bar

47/47/26

Ring dips 5 x 3 (static hold at beginning and end of each set)

Notes: It was Day 1 of training for the 2013 season and it felt great. Tom has mapped out a 16-week strength wave, which will emphasize the back squat. Sundays, for the most part, will be heavy posterior chain work. Tuesdays will be upper body strength work and Thursdays will be explosive work. I'll supplement that schedule with Olympic weightlifting and gymnastics.

I'm still using 355# as my 1 RM for deadlift, but it seems to be a little high. I tried my first working set at 285# (80%), but it was too much a grind. Tom did not want to see any grinding on the reps. They could be heavy, but the movement had to be smooth. I dropped down to 275# and focused on pinching my upper back and driving through the floor. The metcon was nice. I used to taller box for the first time in a while because Tom prescribed stepping down. I went unbroken, but didn't push tempo. Burpees were solid, but I need to start holding myself to a higher standard in terms of numbers. Struggled with toes-to-bar, but it's good to be getting more exposure to the movement. Finished up with some ring work and really emphasized midline positioning. After a static hold, I worked sets of three and focused on keeping the body rigid. Rings have a tendancy to move away from my body, but I tried my hardest to keep them close with external rotation in the shoulders.