Power clean and power jerk: 60%x2+2, 65%x2+2, 70%x2+2, 75%x2+2
Clean deadlift: 85%x4x4
Squat: 60%x4, 70%x4x2, 80%x4x2
Conditioning: AMRAP 8 min – 5 DB snatches ea. arm (70/50lbs), 20 unbroken wallballs (20/14lbs), 20 unbroken DU
Clean deadlift: 85%x4x4
Squat: 60%x4, 70%x4x2, 80%x4x2
Conditioning: AMRAP 8 min – 5 DB snatches ea. arm (70/50lbs), 20 unbroken wallballs (20/14lbs), 20 unbroken DU
***I know you guys are smoked. Because this week is our high volume lifting week, I want to tweak programming slightly. It's going to be rough, I know, but do this day as written. This is exactly the intended effect. Thursday will be an off day. THE CHANGE will be Friday. We will do an Open workout 13.1 run through or movement prep/efficiency and some recovery work. We will then do the Open workout on Saturday during open gym. Of course, if this does not suit your schedule, carry on as planned. Any comments or questions?
My legs might be ok with that. I can't believe they are still this fatigued from Saturday.
ReplyDeleteBefore I "blog" about my numbers etc. I feel like I need to preface it with this...
ReplyDeleteOne of my favorite things about CrossFit (besides no longer being skinny-fat) is the fact that it has taught me to listen to my body and heed its warnings. This morning as soon as I touched a barbell, I could literally hear my body telling me to give myself grace because I am so fatigued. My body is so worn down right now. Yes, my legs are getting better and less sore, but all in all I am just beat down. With that being said, here's my 100% for where my body is right now...
Snatch: 80-95-110-115 (the last set became 4 singles, and I missed the last one...really really heavy today)
C&J: 100-110-115-125 (felt good)
Clean DL: 145
Squat: 150-170 (felt heavy thanks to the leg fatigue) 195 (didn't move at all so I called it quits without doing this lift)
I had no time to do the metcon so I'll be returning this evening to do that work.
Thank you for the ability to do the metcon on Saturday morning because my Friday morning is going to be super rushed thanks to Breakfast Duty!
#tired
You're doing awesome! The numbers you chose as new PRs are ambitious, but I think you are well on your way to hitting them!! Keep at it...
DeleteMiss KTG: you also are always doing your workouts solo, which I admire in you...so you're doing great! Keep up the good work!
DeleteCorrection: Mrs. KTG :)
DeleteI'm a day behind. Did Monday's work late last night @225 PC/FS @215 BP. Finished, but rough for the last two rounds.
ReplyDeleteDid yesterday's today:
Psnatch @165x2x2
Clean @250x3x2 (I know it's great to keep striving for a new PR, but sometimes it's good to step back and say, "great googly moogly, I just cleaned 250 for 6 reps". Today was one of those days where as I was driving away from the gym I realized how far I've come in my strength gains.)
MetCon - 9:13 When I see that I'll be doing 100+ reps of air squats in a MetCon, I automatically know it's going to be really hard for me. I was right.
Ha! How amazing is it that you cleaned all that after all the PC and FS just 12 hours before? CJ is getting strawng.
Delete(I know it's great to keep striving for a new PR, but sometimes it's good to step back and say, "great googly moogly, I just cleaned 250 for 6 reps". Today was one of those days where as I was driving away from the gym I realized how far I've come in my strength gains.)
DeleteDitto
I may be doing 13.1 tomorrow. If at all possible, I am not going to do it tomorrow.
ReplyDeleteFriday, I work and then we have our "Spring Fling" Dance for which everyone has to dress up as a movie character. I will be going as Harry Potter. Be home late...
Saturday the wife is leaving really early (instead of Friday night bc I'll be working)for her mother's 60th bday party in Ohio, so it'll be just me and K all weekend.
So, anyway, unless I can get mom to come over early Saturday to be here when K wakes up, the only time I'll have is Thursday. I would rather come in Saturday morning, obviously. I'll post here later fo sho
Yeah dude, let me know via text or call. I wanna be there for ya tomorrow if you can't make it Saturday.
DeleteMom said she'll come over Sat am, so I'll see y'uns at Ktown. Boyeeeee
ReplyDeleteBecause of this, I got to workout today. Did yesterday's WOD
PS: 140, 155, 165
Clean: 185, 225 (made both sets touch and go for Lulz), 265 (not touch and go... ... )
MetCon: 8:18
I should note that I did not do Saturday's dustructive WOD that everyone is still reeling about and I took yesterday off, so I felt pretty good today. In any case, stoked about 265 x 3 reps for two sets. Want 275 for one set of three now
Hai everyone.
ReplyDeleteSnatch: 135, 155, 175, 185 wasn't very sound.
PcPj: 155, 170, 185, 200 pretty below avg here too
Clean DL: 230, solid
Squat: 215, 245, 280 not bad
Metcon: 3 rds+ 18 wall balls. Wanted 4 rds bad, tripped up on my snatches.
I'm feeling okay overall. Like Patty, didn't do the chipper, so I can't complain. Going to have to do 13.1 on Friday however. Excited for this, my first Open.
Hola.
ReplyDeleteSnatch: 85,95, 110, 115
PC&PJ: 110, 120, 130, 135
Ending up split jerking cause for some reason PJ didn't feel great on my shoulder.
Skipped Clean deadlift, sorry.
Squats: 150, 175, 200
Was really surprised that these squats were not as hard as I thought they were gong to be.
Metcon: 3 + 13
I am very happy to say that I actually managed my unbroken double unders on the first attempt each time. It's a miracle, thank you JBo.
Feeling run down, but glad there wasn't any movements today like yesterday. And I agree with CBo. I didn't realize till the other day when we pulled sets of 3 that I was pulling a weight that I'm pretty sure was my PR when we started this whole training. Thanks G even though I complain a lot. lol.
Snatch: 95-105-115-125 When I got to 125 I did 6 singles but only made three. Tried to do a double at 125, but just couldn't get it up today. Quite exhausted due to soreness and lack of sleep
ReplyDeletePC/PJ: 115-120-130-140 (felt pretty good)
Clean DL: 165
Squat:140-165-185
Metcon: 4+4 Being fresh I wouldn't have been happy with this number, but there wasn't much in me yesterday, so I was pleased with it. Felt like I am starting to learn a good pace I can hold onto over periods of time.
yes I am worn out this week... that would probably be an understatement...but I am also realizing how much stronger this programming is making me, so that's exciting. I feel like each week my body is feeling "more in shape" so thanks for all the time you are putting into this Grant. Like everyone else has stated, it's nice to look back at numbers and see that we are hitting doubles and triples where my 1RM used to be.
Worked all the way through the snatches
ReplyDeleteDid the bottom 2 sets of CJ and SQ
Didn't do the clean DL
Literally walked through the metcon and got 4 rounds
Feeling really tired (in terms of sleep), not so much physically.
Is anyone else, besides Adam, waking up in the middle of the night wide awake as well? I took a melatonin last night and still woke up at 3 wide awake.
My sleep has been messed up as well the last week or so. Thought it was just me. I'm wide awake at 2:30am with a 5am wake up call some days.
DeleteTruth, my sleep is all over the place
DeleteLesley's sleep is always all over the place. Outlier.
DeleteMatt, download f.lux on your computer. I know you do late night gaming. Get off the blue light after the sun goes down. Maybe try a ZMA as well before bed. Get a routine and stick with it. It's OPEN time!
Hey, don't call me out. I have a routine that I stick to in an attempt to sleep thank you very much.
DeleteSquat: 155, 175; final weight as 200x2x4
ReplyDeleteGood mornings (in place of DL): 3x5 65, 75, 85
conditioning: subbed 6 20" step-ups w 45# bar for db snatches, goblet squats w bar for wallballs -- finished 2 rounds+6+15 in time allotted; kept practicing DU just for "fun."
Warm Up: 5x5 kipping c2b pull ups, 10 jumping mu * definitely hurt shoulder worse during this, not sure what is up but reoccurring pains in left arm and shoulder.
ReplyDeleteSnatch: 65/75/80/85 due to shoulder went a little light and powered all of these bc it hurt less (not really sure why)
Clean: (Again, did not jerk bc it hurt)90/100/110/115
CDL: 125
Squat: 105/125/145
Did not do conditioning bc of shoulder. Unless you count 20 min amrap with heating pad.
Snatch: 135, 155, 175, 185 F,M/M,F
ReplyDeletePC/PJ: 145,165,175,185
CDL: 185
Squat: 195, 225,260
Cond: 4R Snatches felt strong, wallballs got the HR up, DU's no misses.
Muscles are fine this week. Legs had some fatigue from the chipper, and shoulders are a little tight, but not bad. My main concern is my right knee. It's been pretty sore after these long sessions. I'll be in Sat morning for 13.1. Is there a general time?
8AM-9:30AM
Delete