Hey Everyone
So, another 3 day block has passed and the sessions are starting to show up, my strengths, but mostly my weaknesses and the things I need to work on, a good program will do this and also keep me working on those weaknesses.
As with a lot of people, I can sometimes, stick to the things I am good at and 'avoid' the things I struggle with, which is a bit daft, because a 1 point, I was new at everything, but worked at it, till I was good, so the same should be true for my new found weaknesses.
Here are my last 3 sessions
Wednesday 15th May
A. 1 Rep Back Squat - aiming to get to 142.5 kg, 2.5kg heavier than last time.
I did 10 reps at 60kg, 8 at 70, 8 at 80, 5 at 90, 3 at 110, 3 at 120, 1 at 130, 1 at 135, failed at 140, 1 at 137.5, so not quite 142.5, but not too unhappy, some days doing your 1 rep max, just doesn't come off, think I was a little jaded too, next time, I'll get it
B. 3 rounds for time (RFT) OF
25 Ab mat sit ups, 25 Back extensions, 800 run
TIME - 14:08
Thursday 16th May
A. Build up to 1 rep max snatch - 3-3-2-2-1-1-1-1
I did 3 at 45kg, 3 at 47.5 kg, 2 at 47.5, 2 at 47.5, 1 at 50, 1 at 50, I then changed to hang snatches as this was proving to be the weak link in my technique (something I will incorporate in warm ups or cool down sections (the movements, but very light)
B. Build up to 1 rep max cleans - 3-3-2-2-1-1-1-1
I did 3 at60kg, 3 at 60, 2 at 65, 2 at 65, 4 x1 at 70, then added some hang cleans, for the same reasons as the snatches, I did these at 60kg
C. As many round as possible on rower, 290 metres under 1 minute, with 1 minutes rest, this isn't that tough for someone who can row, I can't ha ha
1st round - 59.2 secs
2nd round - 59.4secs
3rd round - 59.8 secs
4th round - 60.7 secs !!
I was wiped and had a 'little' lactic acid build up on my legs ha ha
Friday 17th May
A. Max effort Bench Press
I did
10 reps at 40kg, 10 at 50, 8 at 60, 5 at 70, 3 at 75, 1 at 80, 1 at 82.5kg
I feel this will go up, next time
B. Split jerk build up to 1 rep max
3 at 40, 3 at 50, 3 at 55, 3 at 60, 2 at 65, 2 at 70, 1 at 75, 1 at 80kg
C. 3 rounds of 3minutes work, 1 minute rest of (as many rounds as possible during 3 minutes)
5 x 35kg Thrusters
7 60kg Deadlifts
9 x 20' box jumps
These are light weights for me, but became heavy very very quickly !!
1st round - 3 complete rounds
2nd round - 3 complete rounds (just)
3rd round - 2 full rounds and full thrusters and deadlifts, no jumps
This destroyed me, more than I thought it would, but I kept going through it.
Looking forward to, today's rest day, maybe a bit of rolling, mobility though.
Plus looking forward to hearing how Reebok Crossfit Glasgow's very own Steph Dekker, gets on in Day two of Crossfit Regional Games in Denmark, she had a good 1st day, finishing it, in 16th place.
I have no doubt she'll move up that leader board today
Till next time
Craig
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