-
Wed 10/16
Bench 235x4.5, 220x5x2, s/s with 250x1x2
next time 237x3x2, 222x5x2
Pwr Jerk to 225x1x4
Pull up +62x3x4 s/s with jerks
-
Fri 10/18
BW 173.5
Press 162x1x3, 125x5x2
starting a reset from here
plan next several workouts:
-135x5x3(pr 5’s across), s/s 150x1x2
-140x5 (pr 5rm), 132x5x2, s/s 155x1x2
-142x5, 135x5x2, s/s 157x1x2
-145x5, 137x5x2, s/s 160x1x2
-147x3x5, s/s 162x1x2
-150x3x5, s/s 165x1x2 (pr single)
-152x3x5 (pr 3’s across), s/s 167x1x2
Squat 295x2x4, 275x2x3 @ 90 sec
-
Mon 10/21
BW 174.0
Bench 237x3x2, 222x5x2 s/s 252x1x1
Sq 305x2x2, 285x2x5
Metcon 15amrap; completed 80 wallballs, 60 cal rowing, 40 db snatch, 10 bar muscle up
so it begins, trying to work out programming around 3 metcons per week for now
near term goal is to find a programming balance that allows reasonable level of conditioning with continued measurable progress on lifts
Last edited by JamesW; 10-22-2019 at 08:46 AM.
Reason: #crossfit
-
Tues 10/22
Dead 385x3, 315x5
thinking next time 405x1, 390x3, keep intensity high and push the pwr cleans for volume for now
Pwr Clean 3x 155-175-195-215-235-240
Metcon 12min amrap w/ assault bike, light deads, hang pwr cleans, and 20 Strict HSPU
* I need to not do high rep hang pwr cleans, back does not like them
Last edited by JamesW; 10-22-2019 at 09:31 AM.
-
Wed 10/23
BW 174.0
Press 135x5x3
Pwr Jerk skill work
Pullup +65x3x4
-
Fri 10/25
Bench 240x3x2, 220x5x2, s/s 255x1x1
btfly c2b x14x3
-
Tues 10/29
BW 175.5
Press 140x5x3, s/s 155x1x2
Dead 390x3, 350x3
Pwr Jerk to 230x1x4
-
Wed 10/30
Front Sq 235x2x5
Snatch 175x2, 185x2x3
first time with back ok in a long time, felt good
Wtd Pullup 67x3x4
-
Thurs 10/31
Bench 242x3x2, 222x5x2, s/s 257x1x1
had to skip 222x5x2 and made up on Friday
Metcon 30 min cardio various movements
-
Fri 11/1
BW 175.0
Bench 222x5x2 (completing yesterday's workout)
Pwr Cl and Jerk 135x1x15; 185x1x10; 225x1x3
done in metcon
Metcon CF open 20.4 with C+J, box jumps, and pistols
Last edited by JamesW; 11-04-2019 at 11:51 AM.
Reason: bench makeup
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules