Another three days gone, they are flying past, well looking back they are, during the sessions, time almost stands still, seconds feel like minutes, some times.
My body has, just about, recovered from last weeks 40 squat session, glad I won't need to go through that again for a while.
Rest day, was all about foam rolling and some mobility work, which is always better, when I have more time to do it, with out the time constraints of a session to do too.
So for all those that love to read about my pain, sorry, I mean progress, here are the latest three sessions.
TUESDAY 4th JUNE
I am looking to get some sprinting into my training, as I feel tghis helps fire my body up, plus helps me get in better shape, I just seem to react well to it.
So I started with
Phosphate Sprints - 10 x 40 metre all out sprints, starting every 30 seconds
then onto session
A. Hang Snatch 2-2-2-2-1-1-1-1
Focusing on technique, as snatch is one of my weaker movements.
This went like so -(after a few warm ups with the bar) 2 reps at 40kg, 3 x 2 reps at 45kg, then 4 x 1 rep at 50kg
I can snatch, I just don't seem to have the speed or technique, when it goes above 50kg, which isn't (or shouldn't be) heavy for me,
So plenty of work to do here.
B. Front Squat - 3 x 15 reps,60 seconds rest between rounds, starting at 65kg and adding 5kg every round, if possible
I did - 15 at 65kg, 15 at 70kg, this was a struggle, so kept it there, 10 reps, then 5 second rest, 5 reps at 70 kg.
C. 5 X 3 Snatch grip Deadlift
This looked like so - 3reps at 60kg, 3 at 80kg, 3 at 90kg, then 5 x3 at 100kg, the last set was very tough, I was tired by this point.
WEDNESDAY 5th JUNE
A. Strict Press working up to 1 rep max
I did - 3 reps at 35kg, 3 at 50kg, 2 at 55kg, 2 at 60kg, 1 at 656kg, 1 at 67.5kg and 1 at 70kg
last time my 1RM was 67.5kg, so up 2.5kg, which may not sound a lot, but trust me it felt a lot.
B. With the weight I finished strict press on, in 1 attempt only, do as many push presses as I can , I managed 8 reps
C. Again with the same weight (70kg) in one attempt only, max reps of thrusters, I managed 3, this was stupidly hard, by this point my legs were tired from yesterdays front squats and my shoulders were wiped from today's session !
Thrusters for those of you who don't know are, with the bar in a front rack, go into a front squat, from the bottom position drive up and press the bar overhead.
D. (Yes a D, I know !!!)
For Time 15-12-9 reps each of the following
Pull Ups
Power Cleans at 60kg
Calories on Ski Erg
This was hard, as I wasn't exactly fresh :-)
TIME - 10:46
THURSDAY 7th JUNE
Again I started with phosphate sprints, which was before I saw the session for the day.
I came back into the box and waited for my text, Iain was in and ready to send, in it came, I could see Iain looking at me, as I read it, I knew why !!
A. 40 Squats at 90kg, !!! any time I put the bar down a 800metre run (for those that know Reebok Crossfit Glasgow, that's 2 block runs)
Surely I must of misread that, the memory of 40 squats at 85kg was still to strong in my head, heart and legs to go again, into that dark place I went, only last Friday and this time it was heavier.
Once over the initial shock and I had stopped cursing at Iain, I talked myself into the fact I could do this again, I could get 40 reps, its only 5kgs heavier (not realising that for 40 reps, that 200kg heavier)
I loaded the bar. said a prayer, wrote letters to my family and started.
10, 20, still ok, 25, not feeling that great, I'm starting to talk myself out of it, 30, I put the bar down, not sure if I was truly finished, the last two days had taken their toll, or I had just convinced myself an 800 metre run and 10 squats was the easy way out, looking back, I'm still not sure which is true.
Anyway I did 30 squats, 800metre run and 10 squats.
B. 10min AMRAP OF
Double Unders (which I can't really do) 10-15-20-25 etc
30 metre Yoke walk 15metres, turn and come back at 180kg
180 kg's felt very heavy, but i managed it, in total I completed 4 rounds
My whole body is now completely wiped, again another 3 tough days.
Iain was asking me, how I felt it was all going and its such a hard question to answer.
Its always going to be hard, it will never be easy.
But I can feel my capacity going up, I can get through things better, recover quicker etc
My strength is steadily going up too, the one thing, which does frustrate me, is some of the exercises, that require more skill are slow to get better, but that is what happens these exercises, so I just need to be patient with them, I know once I 'get' them, they will then improve quickly.
Rest day tomorrow, its a Friday and hopefully it'll stay sunny, which is good, because I think all I'll manage to do,is lie down.
See you in four days
Craig
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