Trying to keep the momentum going on training and it is picking up. I think you go through funks in the gym on a regular basis and once you pass them you can really get things going again. I am going to slow it down on too much of a strength focus and I need to build up my metcon going into two competitions next month. One team and one individual. I have been feeling pretty good and really trying to push myself. This is what I have done in the past week.
Wednesday:
1. Row 500 meters.
2. Bench Press: 5 x 2 @ 107 lbs (89% max)
3. Back squat: 5 x 2 @ 165 lbs (92% max)
4. HSPU’s: Strict 6, 5, 3 ; Banded Deficit w/ 25 lb plates max set 10 ; Kipping 7, 6, 6
5. 25 minute AMRAP: 5 Front Squats @ 83 lbs, 10 Burpees, 20 Lateral Barbell Jumps, 10 Push ups on bar, 5 Power cleans @ 83 lbs (Got: 8 rounds + 2 Push ups)
Thursday:
1. Run Havoc Loop (7:31)
2. EMOTM for 10 Min: 3 Butterfly Pull ups and 3 Toes-to-Bar
Friday:
1. Row 500 meters
2. Front Squat: 5 x 5 @ 135 lbs (84% max)
3. EMOTM for 10 Min: 2 Power Cleans
95, 100, 105, 110, 115, 120, 125, 130, 135, 140 (only 1 rep). Did touch and go up to 130
Monday:
1. Row 600 meters
2. OHS: 5 x 5 @ 90 lbs (69% max)
3. For Time: (14:12)
10, 8, 6, 4, 2 Snatch @ 85 lbs, Butterfly Pull ups
Tuesday:
1. Strict Press: 5 x 3 @ 77 lbs (91% max)
2. Push Press: 5 x 3 @ 115 lbs (85% max)
3. Jerks EMOTM for 10 Min 2 reps @ 125 lbs
4. 6 Rounds for Time (4:07) 8 GHD Sit ups, 10 Deadlifts @ 105 lbs
Wednesday:
1. Row 600 meters
2. Bench Press: 5 x 2 @ 110 lbs (92% max)
3. Back Squat: EMOTM for 5 min 2 reps @ 135 lbs, E30SF3M 2 reps @ 135 lbs
4. 10 Rounds for time: (3:47) 3 Burpees, 3 Front Squats @ 93 lbs
Thursday:
5 Rounds for Time: (34:33)
20 Push Press @ 63 lbs, 200 Meter Run, 20 Butterfly Pull ups, 200 Meter Run, 20 Box jumps @ 20″
CrossFit Havoc 