Monday, April 30, 2012
Sunday, April 29, 2012
Sunday 29 Apr 12
CFDC
Deadlift 6 x 1 + 1 + 1 up to 80% of 1 RM
255, 275, 285, 285, 285, 285
Then, bulgarian split squats 1 x 15 unweighted; 1 x 10 with 20# dumbbell; 2 x 10 with 30# dumbbell
Partner metcon: Complete the following:
Church overhead carry (40# dumbbells)
Church rack position carry
Church farmers' carry
*Partner B completes church run until he catches up with Partner A. Continue switching in this manner until three types of carries are completed.
Notes: Today was a bit of good and bad. I moved 285# much better than I have in the past, but I tweaked my back slightly during the third set. It didn't seize up like it has in the past, so I continued to work through it. Probably not the smartest idea, but I got away with it. I focused on K-Starr's deadlift set-up instructions and tried to prioritize midline stabilization. I still struggle with posterior chain mobility, but it's improving. My back was in solid position off the floor, but it began to reverse when the bar reached the knees. Need to really sit back on the heels and retract the shoulder blades while engaging the lats.
The supplemental work was awesome. Bulgarian split squats are incredible, and it was neat to add weight today. I held the dumbbell vertical in front of my chest. Hip flexors were on fire during the last few reps of each set. Dumbbell carry metcon was good; wasn't a huge lung burner, but it was difficult from a comfort standpoint. I was happy not too see any crazy conditioning.
I basically have the next 48 hours to prepare my body for front squats. Need to roll the heck out of my lower back/glute area and try to get some ice on it.
Saturday, April 28, 2012
Saturday 28 Apr 12
Morning: Balance Gym
10-12 x 1 hang power snatch/2 heaving snatch balances (pause at bottom for two-count) @ no more than 60-65%
20kg, 30kg, 35kg, 40kg, 45kg, 45kg, 45kg, 45kg, 45kg, 45kg
Then, bench press 5-5-5-5 (perform 10 band pull-aparts between each set)
135-155-165-165
GHD sit-ups 10-10-10
Notes: Great session! Emphasis on snatch complex was relax arms on the snatch and to land with a more narrow stance on the snatch balance. I'm still overgripping, but I tried to focus on pinching my shoulder blades and relying on the hook grip. Feet are still pointing outward quite a bit on my landing, but they weren't out as wide. I did a good job of driving down into the bottom position. I really surprised myself on bench press. I haven't benched in at least six months, but I handled sets of five at 165# without much of a problem. That's a lot for me. Balanced things out with band pull-aparts to emphasize proper shoulder mechanics.
Afternoon: Pool
Adult Intermediate Swim Lesson
Notes: Focused on freestyle for most of the class. We used floating dumbbells to swim on our side with one arm extended. I learned to start taking my breath as my pulling hand passes my face in the water. I tend to wait too long and then am forced to rush to keep pace. Swam a few 25 yard pieces at the end, but I'm still gassing out too early. Could definitely use a second pool day per week, but it's difficult to fit into schedule.
Friday, April 27, 2012
Thursday 26 Apr 12
CFDC
5 x 1 power snatch/1 hang snatch/1 snatch balance/1 overhead squat complex
45kg
Partner metcon: First, complete as many kettlebell swings as possible in 4 minutes, alternating with partner in increasing increments of two (i.e., 2, 4, 6, etc.). Then, immediately complete 10-8-6-4-2 burpees, alternating with partner.
Notes: Instructions were to keep weight light on snatch complex and to focus on proper technique. I have a habit of laying back too much on my second pull. Need to work on driving toward the ceiling in a straight line. I'm looking forward to getting back into a more regular routine with Olympic weightlifting. Metcon was actually pretty fun. I used the 28kg kettlebell and made it all the way up the ladder to 14 unbroken swings. That's pretty decent for me. I kept the pace on burpees moderate. Excited about a rest day on Friday, and then some Olympic weightlifting and swimming on Saturday, and heavy deadlifts on Sunday.
5 x 1 power snatch/1 hang snatch/1 snatch balance/1 overhead squat complex
45kg
Partner metcon: First, complete as many kettlebell swings as possible in 4 minutes, alternating with partner in increasing increments of two (i.e., 2, 4, 6, etc.). Then, immediately complete 10-8-6-4-2 burpees, alternating with partner.
Notes: Instructions were to keep weight light on snatch complex and to focus on proper technique. I have a habit of laying back too much on my second pull. Need to work on driving toward the ceiling in a straight line. I'm looking forward to getting back into a more regular routine with Olympic weightlifting. Metcon was actually pretty fun. I used the 28kg kettlebell and made it all the way up the ladder to 14 unbroken swings. That's pretty decent for me. I kept the pace on burpees moderate. Excited about a rest day on Friday, and then some Olympic weightlifting and swimming on Saturday, and heavy deadlifts on Sunday.
Thursday, April 26, 2012
Wednesday 25 Apr 12
Balance Gym (Squat cycle: 4 of 16)
Front squat 2 x 7 @ 65%; 1 x 5 @ 70%; 2 x 3 @ 75%; 1 x 2 @ 80%
150; 165; 175; 185
Then, turkish get-up/windmill complex 3 x 6
16kg
Notes: Good to be back under the bar. This is exactly the type of workout that excites me right now. Legs didn't have a ton of juice tonight, but I worked through the sets at the prescribed percentages. The sets of 7 at 150# were actually the most difficult -- that's a lot of reps no matter the weight. I started to hit a sticking point on my heavier reps, something that really shouldn't be happening at these percentages. I think the sets of 7, along with the Block runs in class on Tuesday night, left my legs fatigued. I also noticed that my stance is getting too wide. I plan to use chalk next time to get them in the correct position. I loved the kettlebell complex. We were to complete one windmill at the top of each TGU -- three reps per arm before switching sides. Windmills really tax your flexibility and work some muscles on your side that are rarely worked in standard CrossFit training. Hope to see more of them in the future.
Front squat 2 x 7 @ 65%; 1 x 5 @ 70%; 2 x 3 @ 75%; 1 x 2 @ 80%
150; 165; 175; 185
Then, turkish get-up/windmill complex 3 x 6
16kg
Notes: Good to be back under the bar. This is exactly the type of workout that excites me right now. Legs didn't have a ton of juice tonight, but I worked through the sets at the prescribed percentages. The sets of 7 at 150# were actually the most difficult -- that's a lot of reps no matter the weight. I started to hit a sticking point on my heavier reps, something that really shouldn't be happening at these percentages. I think the sets of 7, along with the Block runs in class on Tuesday night, left my legs fatigued. I also noticed that my stance is getting too wide. I plan to use chalk next time to get them in the correct position. I loved the kettlebell complex. We were to complete one windmill at the top of each TGU -- three reps per arm before switching sides. Windmills really tax your flexibility and work some muscles on your side that are rarely worked in standard CrossFit training. Hope to see more of them in the future.
Wednesday, April 25, 2012
Tuesday 24 Apr 12
CFDC
Strict pull-ups 4 x max reps (complete block run between each set)
7, 7, 7, 6
Notes: Not really sure what's going on with class lately, but this simply wasn't much work. I'm trying to remain positive and evaluate this 16-week cycle solely on my back squat improvement. However, it's proving difficult for me. I'm struggling mentally with my lack of conditioning and carrying some additional bodyweight. I've grown accustom to being in great shape all the time, and it's difficult to deal with letting myself go somewhat in an effort to gain absolute leg strength. Anyways, squat cycle resumes on Wednesday with the first week of front squats. Hopefully, this will get things moving in the right direction.
Strict pull-ups 4 x max reps (complete block run between each set)
7, 7, 7, 6
Notes: Not really sure what's going on with class lately, but this simply wasn't much work. I'm trying to remain positive and evaluate this 16-week cycle solely on my back squat improvement. However, it's proving difficult for me. I'm struggling mentally with my lack of conditioning and carrying some additional bodyweight. I've grown accustom to being in great shape all the time, and it's difficult to deal with letting myself go somewhat in an effort to gain absolute leg strength. Anyways, squat cycle resumes on Wednesday with the first week of front squats. Hopefully, this will get things moving in the right direction.
Monday, April 23, 2012
Sunday 22 Apr 12
CFDC
Good mornings 10-8-5-3-3-3-3-3
45-95-115-135-145-145-145-145
Then, with 2 partners, complete 6 rounds of:
12 dumbbell step-ups (45#)
AMRAP deficit push-ups (hands on 35# bumper plates)
Rest while partners complete rounds
Notes: Really struggled with mobility on good mornings. My range of motion is so limited that it's almost not even worth it to do the exercise. That being said, I usually feel it like crazy in my hamstrings the next morning, so it must be doing something. Stopped at 145# because I could feel my lower back starting to reverse. Enjoyed the weighted step-ups and am hoping that they will pay dividends once we start back squatting again. Form was a little jacked up on push-ups, but it was good to work some upper body strength.
Good mornings 10-8-5-3-3-3-3-3
45-95-115-135-145-145-145-145
Then, with 2 partners, complete 6 rounds of:
12 dumbbell step-ups (45#)
AMRAP deficit push-ups (hands on 35# bumper plates)
Rest while partners complete rounds
Notes: Really struggled with mobility on good mornings. My range of motion is so limited that it's almost not even worth it to do the exercise. That being said, I usually feel it like crazy in my hamstrings the next morning, so it must be doing something. Stopped at 145# because I could feel my lower back starting to reverse. Enjoyed the weighted step-ups and am hoping that they will pay dividends once we start back squatting again. Form was a little jacked up on push-ups, but it was good to work some upper body strength.
Saturday 21 Apr 12
Pool
Adult Intermediate Swim Lesson
Notes: Worked on bobbing in and out of the water with "huming bubbles." Integrated that breathing technique into freestyle. Used "pull buoy" to keep legs floating while focusing on stroke with upper body. Struggled with back stroke and was put in remedial group to learn how to float on back.
Adult Intermediate Swim Lesson
Notes: Worked on bobbing in and out of the water with "huming bubbles." Integrated that breathing technique into freestyle. Used "pull buoy" to keep legs floating while focusing on stroke with upper body. Struggled with back stroke and was put in remedial group to learn how to float on back.
Thursday 19 Apr 12
CFDC
Metcon: Complete 5 rounds of:
1 minute of wall ball shots
1 minute of burpees
1 minute of double unders
Rest 1 minutes
Notes: This sucked. I got tricked into thinking we were doing Pendlay rows and other explosive movements. Last thing I needed was a metabolic beatdown.
Metcon: Complete 5 rounds of:
1 minute of wall ball shots
1 minute of burpees
1 minute of double unders
Rest 1 minutes
Notes: This sucked. I got tricked into thinking we were doing Pendlay rows and other explosive movements. Last thing I needed was a metabolic beatdown.
Wednesday, April 18, 2012
Tuesday 17 Apr 12
CFDC (Squat Cycle: 3 of 16)
Squat 6 x 3 @ 80%
228#
Then, GHRs 3 x 5
Split jerk 3 x 5 @ ~60% of 1 RM (perform 5 tempo bulgarian split squats/leg between each set)
60kg
Skipped metcon.
Notes: Alright, I've made it through the first three-week mini-cycle of our 16-week squat cycle. Rounded up to 230# and was happy with my form for the most-part. The third rep in each set was definitely a grind -- the weight would shift forward a little bit, which would cause the chest to collapse slightly and place all the emphasis on my quads. I need to keep the posterior chain involved by staying back and driving through the heels. I'm pretty sure we start the next mini-cycle back at 75%, which will give me an opportunity to hone in on proper form. Enjoyed the supplementary GHRs and hope to continue building the posterior chain. Class called for split jerk drilling, and I really focused on driving myself under the bar rather than driving the bar upward. Love tempo bulgarian split squats, too. Decided to skip the metcon (dumbbell thrusters, chin-ups, and V-ups). I had already done plenty of work and have vowed to focus on strength for the next few months.
Squat 6 x 3 @ 80%
228#
Then, GHRs 3 x 5
Split jerk 3 x 5 @ ~60% of 1 RM (perform 5 tempo bulgarian split squats/leg between each set)
60kg
Skipped metcon.
Notes: Alright, I've made it through the first three-week mini-cycle of our 16-week squat cycle. Rounded up to 230# and was happy with my form for the most-part. The third rep in each set was definitely a grind -- the weight would shift forward a little bit, which would cause the chest to collapse slightly and place all the emphasis on my quads. I need to keep the posterior chain involved by staying back and driving through the heels. I'm pretty sure we start the next mini-cycle back at 75%, which will give me an opportunity to hone in on proper form. Enjoyed the supplementary GHRs and hope to continue building the posterior chain. Class called for split jerk drilling, and I really focused on driving myself under the bar rather than driving the bar upward. Love tempo bulgarian split squats, too. Decided to skip the metcon (dumbbell thrusters, chin-ups, and V-ups). I had already done plenty of work and have vowed to focus on strength for the next few months.
Monday, April 16, 2012
Monday 16 Apr 12
Rest day.
My competition season has offically ended. I grinded my way through the Mid Atlantic Affiliate Challenge, but it was clear that I need a break from pushing myself to failure. I intend to dedicate the next few months to training strength and explosiveness. I'll do some conditioning, but only as part of class. If the entire class is a long conditioning workout, then I'll modify it and do some work on my own. I don't want to do any conditioning unless my body tells me that I want to condition again. My hope is that this will take place in mid-July, which will coincide with the end of the 16-week squat cycle. In my meantime, I hope to get a bit of a mental break from the continuous conditioning grind. Let's building some strength and improve some gymnastics skills.
My competition season has offically ended. I grinded my way through the Mid Atlantic Affiliate Challenge, but it was clear that I need a break from pushing myself to failure. I intend to dedicate the next few months to training strength and explosiveness. I'll do some conditioning, but only as part of class. If the entire class is a long conditioning workout, then I'll modify it and do some work on my own. I don't want to do any conditioning unless my body tells me that I want to condition again. My hope is that this will take place in mid-July, which will coincide with the end of the 16-week squat cycle. In my meantime, I hope to get a bit of a mental break from the continuous conditioning grind. Let's building some strength and improve some gymnastics skills.
Friday, April 13, 2012
Thursday 12 Apr 12
CFDC
Metcon: For time:
Row 1K
Run 1K
50 box jumps (30 inch)
50 kettlebell swings (24kg)
23.00
Notes: I need an off-season in the worst way. I'm completely burnt out from conditioning. I worked so hard to push my conditioning in the months leading up to the Open and gave the Open workouts everything I had. Now, I have no motivation to push the conditioning and need a break. But, I think that's totally normal. I mean, as soon as basketball/soccer/football season ends, you give your body a rest. After that rest, you begin a strength-building phase and practice your individual skills. You don't run gassers or suicides until pre-season. Right now, I'm extremely motivated for the squat cycle and its accessory work. I also love the supplemental work on Wednesdays, which is predominantly Olympic weightlifting and skill-transfer movements. I even enjoy short, fun metcons at the end of these workouts. But, I don't have it in me right now to slug my way through a brutal conditioning piece. So, on tonight's workout, I just focused on maintaining a sub-1.55/500 meters pace on the rower. Then, rather than trying to pass anyone on the run, I just drafted on Ben's heels. I used the high box to train as much explosiveness as possible. I completely dogged it on the swings because my lower back was tightening up and I was still congested and was struggling with breathing. Anyways, I'm hoping this weekend's Affiliate Challenge will be fun and that I can move past it and resume focus on the squat cycle for the rest of the 16-week period.
Metcon: For time:
Row 1K
Run 1K
50 box jumps (30 inch)
50 kettlebell swings (24kg)
23.00
Notes: I need an off-season in the worst way. I'm completely burnt out from conditioning. I worked so hard to push my conditioning in the months leading up to the Open and gave the Open workouts everything I had. Now, I have no motivation to push the conditioning and need a break. But, I think that's totally normal. I mean, as soon as basketball/soccer/football season ends, you give your body a rest. After that rest, you begin a strength-building phase and practice your individual skills. You don't run gassers or suicides until pre-season. Right now, I'm extremely motivated for the squat cycle and its accessory work. I also love the supplemental work on Wednesdays, which is predominantly Olympic weightlifting and skill-transfer movements. I even enjoy short, fun metcons at the end of these workouts. But, I don't have it in me right now to slug my way through a brutal conditioning piece. So, on tonight's workout, I just focused on maintaining a sub-1.55/500 meters pace on the rower. Then, rather than trying to pass anyone on the run, I just drafted on Ben's heels. I used the high box to train as much explosiveness as possible. I completely dogged it on the swings because my lower back was tightening up and I was still congested and was struggling with breathing. Anyways, I'm hoping this weekend's Affiliate Challenge will be fun and that I can move past it and resume focus on the squat cycle for the rest of the 16-week period.
Thursday, April 12, 2012
Wednesday 11 Apr 12
Balance Gym
8 x 1 power snatch/1 heaving snatch balance @ ~75% of 1 RM (50kg)
Snatch pulls 3 x 3 @ ~85% of 1 RM (57.5kg)
Skill work: skin-the-cats
Notes: Didn't have a ton of pop on the snatch drilling. I warmed up with full squat snatches, but then moved to power snatches for the working sets. Stayed patient and allowed the bar to move high into the hip crease before exploding upward. Snatch balances started off nicely, but started to deteriorate over the course of the workout. I lost the slot and starting losing the weight before behind and out in front. Perhaps it was just a lot of volume for me -- focus needs to be better. I was pissed off at this point and decided to take my anger out on the pulls. Strapped up and tried to pull each rep as high as possible. Sara took a video of my last set and I'm curious to see how it looked on film. Practiced skin-the-cats on the rings and finally did my first one. I had been so scared of flipping over backward; however, once I finally did one, I realized that there was nothing to fear. These really allow for a deep stretch in the chest/shoulder/bicep area. Even though it's a simple movement and most little kids can do skin-the-cats, it was a major accomplishment for me and I try not to take it for granted.
8 x 1 power snatch/1 heaving snatch balance @ ~75% of 1 RM (50kg)
Snatch pulls 3 x 3 @ ~85% of 1 RM (57.5kg)
Skill work: skin-the-cats
Notes: Didn't have a ton of pop on the snatch drilling. I warmed up with full squat snatches, but then moved to power snatches for the working sets. Stayed patient and allowed the bar to move high into the hip crease before exploding upward. Snatch balances started off nicely, but started to deteriorate over the course of the workout. I lost the slot and starting losing the weight before behind and out in front. Perhaps it was just a lot of volume for me -- focus needs to be better. I was pissed off at this point and decided to take my anger out on the pulls. Strapped up and tried to pull each rep as high as possible. Sara took a video of my last set and I'm curious to see how it looked on film. Practiced skin-the-cats on the rings and finally did my first one. I had been so scared of flipping over backward; however, once I finally did one, I realized that there was nothing to fear. These really allow for a deep stretch in the chest/shoulder/bicep area. Even though it's a simple movement and most little kids can do skin-the-cats, it was a major accomplishment for me and I try not to take it for granted.
Wednesday, April 11, 2012
Tuesday 10 Apr 12
CFDC
Complete 3 rounds of:
Max handstand hold (facing wall)
Max hollow position hold
Thruster 3, 3, 3, 3, 3 (perform 5 strict chest-to-bar chin-ups between each set)
135, 155, 165, 175, 185(f)
Notes: Nice to be back in the groove. Body feels fully recovered from being sick. Enjoyed the positioning work in the beginning of class. It's nice to reinforce proper positioning after spending most of the day sitting at a desk. Surprised myself on thrusters by hitting 175# for a triple. I even managed a single at 185#, but failed on the second rep. Feel like the squat cycle is already helping to build leg strength. I'm a little concerned about my conditioning heading into this weekend's Mid-Atlantic Affiliate Challenge, but I'm hoping to use the event to try some new stuff rather than really test myself.
Complete 3 rounds of:
Max handstand hold (facing wall)
Max hollow position hold
Thruster 3, 3, 3, 3, 3 (perform 5 strict chest-to-bar chin-ups between each set)
135, 155, 165, 175, 185(f)
Notes: Nice to be back in the groove. Body feels fully recovered from being sick. Enjoyed the positioning work in the beginning of class. It's nice to reinforce proper positioning after spending most of the day sitting at a desk. Surprised myself on thrusters by hitting 175# for a triple. I even managed a single at 185#, but failed on the second rep. Feel like the squat cycle is already helping to build leg strength. I'm a little concerned about my conditioning heading into this weekend's Mid-Atlantic Affiliate Challenge, but I'm hoping to use the event to try some new stuff rather than really test myself.
Tuesday, April 10, 2012
Monday, April 9, 2012
Sunday 8 Apr 12
CFDC (Squat cycle: 2 of 16)
Squat 3 x 6 @ 75%
214#
Then, sumo speed pulls 10 x 2 @ 165#
Notes: I had been worried all week that my sickness would prevent me from keeping pace with the squat cycle, but I was able to do so. Actually, my squats felt quite good. Leg strength was definitely there. I need to keep working the mobility, though. My bar speed certainly slowed on the last few reps of each set, but it was never a major grind. We move to 6 x 3 @ 80% next week, which is 228# for me, but I feel pretty confident at this point. My speed pulls were very explosive as my form has improved on these and I'm able to really get the weight back on my heels, almost to the point of falling backward. I decided to skip the metcon because I had already pushed myself really hard today and didn't want to risk getting sick again.
Squat 3 x 6 @ 75%
214#
Then, sumo speed pulls 10 x 2 @ 165#
Notes: I had been worried all week that my sickness would prevent me from keeping pace with the squat cycle, but I was able to do so. Actually, my squats felt quite good. Leg strength was definitely there. I need to keep working the mobility, though. My bar speed certainly slowed on the last few reps of each set, but it was never a major grind. We move to 6 x 3 @ 80% next week, which is 228# for me, but I feel pretty confident at this point. My speed pulls were very explosive as my form has improved on these and I'm able to really get the weight back on my heels, almost to the point of falling backward. I decided to skip the metcon because I had already pushed myself really hard today and didn't want to risk getting sick again.
Saturday 7 Apr 12
Balance Gym
Snatch drilling up to 65% of 1 RM (42.5kg)
Then, complete 3 rounds of:
3 handstand push-ups
5 false-grip ring rows
1 rope climb
Metcon: Row 4 x 250 meters (rest 3 minutes between intervals)
Notes: First time back in the gym after being sick, so took it really easy. Very thorough warm-up and a lot of time between drilling sets. Form was great on snatch, although it was very light weight. Looking forward to working the snatch again soon. Moved through some upper body movements to reintroduce the feeling. Rowing was good to get the heart rate up for the first time in a while.
Snatch drilling up to 65% of 1 RM (42.5kg)
Then, complete 3 rounds of:
3 handstand push-ups
5 false-grip ring rows
1 rope climb
Metcon: Row 4 x 250 meters (rest 3 minutes between intervals)
Notes: First time back in the gym after being sick, so took it really easy. Very thorough warm-up and a lot of time between drilling sets. Form was great on snatch, although it was very light weight. Looking forward to working the snatch again soon. Moved through some upper body movements to reintroduce the feeling. Rowing was good to get the heart rate up for the first time in a while.
Thursday, April 5, 2012
Thursday 5 Apr 12
Sick. Finally feeling better, though. Still have some congestion, but fever is completely gone. Plan is to take yoga tomorrow afternoon and then resume things on Saturday with a light/moderate workout. May have to drop numbers on the squat cycle for Sunday, but we'll see.
Wednesday 4 Apr 12
Sick. Chris programmed some amazing Olympic weightlifting accessory work, but I still have a fever.
Tuesday, April 3, 2012
Tuesday 3 Apr 12
Sick. Have been feeling ill since Sunday. Trying to think long-term right now as I don't want to do anything to interfere with the squat cycle. Hope to get back after it tomorrow, but may take the extra day and resume things on Thursday.
Monday, April 2, 2012
Sunday 1 Apr 12
CFDC (Squat cycle: 1 of 16)
Squat 4 x 6 @ 65% of 1 RM (185#)
Then, DB walking good mornings (full court and back) (40#)
Partner metcon: AMRAP in 7 minutes of:
2 "baboon burpees"
Rest while partner completes burpees
Notes: Chris has given me a projected 1 RM of 285#. That's a lot of weight for me. I did it last January, but it was a low-bar back squat with significant posterior chain contribution. This cycle will be of the high-bar/upright torso variety to better mimic CrossFit and Olympic weightlifting movements. The goal at 65% was to maintain proper bar speed. If you found yourself "grinding" on reps, then you were to adjust your 1 RM downward by 10%. I moved through all reps with good speed, so it looks like I'll be keeping my numbers as is. This is very exciting because, based on Tom's projections, we should each increase our squat by 10% over the 16-week cycle. That would put me at 315#, which is a lifetime goal.
The cycle will run in 3-week waves. Basically, we'll squat for three straight Sundays, then take three straight Sundays off from squatting to focus on posterior chain movements (i.e., deadlift, good mornings, speed pulls). We'll then return to squatting and continue alternating in that manner throughout the 16-week cycle. During the "off" portion of the cycle, Chris will have a group of us front squatting on Wednesdays. I believe that this front squatting will be crucial in terms of ensuring the 10% increase.
The default rep scheme is sets of 6. I don't have the exact template, but understand that next Sunday will be 3 x 6 @ 75% of 1 RM (214#). The next Sunday will be at 80%, but I don't know the rep scheme. After a 3-week hiatus, we'll return at 80%, presumably for 4 x 6. This sounds brutal, but I feel as though it will be incredibly beneficial. Goal for this week is to work squatting mobility, specifically the groin area and mid-back.
Squat 4 x 6 @ 65% of 1 RM (185#)
Then, DB walking good mornings (full court and back) (40#)
Partner metcon: AMRAP in 7 minutes of:
2 "baboon burpees"
Rest while partner completes burpees
Notes: Chris has given me a projected 1 RM of 285#. That's a lot of weight for me. I did it last January, but it was a low-bar back squat with significant posterior chain contribution. This cycle will be of the high-bar/upright torso variety to better mimic CrossFit and Olympic weightlifting movements. The goal at 65% was to maintain proper bar speed. If you found yourself "grinding" on reps, then you were to adjust your 1 RM downward by 10%. I moved through all reps with good speed, so it looks like I'll be keeping my numbers as is. This is very exciting because, based on Tom's projections, we should each increase our squat by 10% over the 16-week cycle. That would put me at 315#, which is a lifetime goal.
The cycle will run in 3-week waves. Basically, we'll squat for three straight Sundays, then take three straight Sundays off from squatting to focus on posterior chain movements (i.e., deadlift, good mornings, speed pulls). We'll then return to squatting and continue alternating in that manner throughout the 16-week cycle. During the "off" portion of the cycle, Chris will have a group of us front squatting on Wednesdays. I believe that this front squatting will be crucial in terms of ensuring the 10% increase.
The default rep scheme is sets of 6. I don't have the exact template, but understand that next Sunday will be 3 x 6 @ 75% of 1 RM (214#). The next Sunday will be at 80%, but I don't know the rep scheme. After a 3-week hiatus, we'll return at 80%, presumably for 4 x 6. This sounds brutal, but I feel as though it will be incredibly beneficial. Goal for this week is to work squatting mobility, specifically the groin area and mid-back.
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