For shore.

Will this post?


These are exactly 1 year apart:




 

Put this in the other thread but this is a huge milestone for me.







A mere 3 pounds away from a bodyweight snatch...so close I can taste it.

 

Starting a New strength program today.

Woof. That was pretty rough, but not too bad...until I got to the 80%'s. They turned into "1x3...and can I get a little help here's". Bench is just so out of my wheelhouse. Should be a "low skill lift" but somehow...it ain't.

Where'd you get this program?  How are you scheduling this with CF wods?

Tailored for me from some guy with a degree.

 

For crossfit, he's taken that into consideration and has told me "On days you have skill work, do skill. On days you are assigned strength work...do core. Scale your metcons sooner than you think."


So I'm basically doing crossfit for my conditioning at lunch and this for strength in the evening.

What do you mean by scaling the metcons sooner than you think?

Just be smart. if I have deadlifts in the evening, and the metcon is Diane...don't go HAM on the RX deadlift, don't let my ego impact my evening strength development.

 

Thursday: Squat Development

1)       Box Squat: 15 minutes to work up to a 8RM box squat, squat to box/plates that are just below 90 degrees

·         Be sure to keep trunk upright, come to a full sit on the box before rising (don’t just tap and go, you should be able to pick your feet off the ground for a split second if needed)

2)       HBBS: 6x6 at 70-73-75-75-80-80%, rest is 1:30

3)       Core Stability:

a.        Good Mornings: 3x10, use light-moderate weight

b.        GHDSU: 3x20 unbroken

·         Alternate between each station with 1 minute rest


This was actually Wednesday's program, but I took Wednesday as a rest day (and date night, worked other muscles) and did this at my 'drop in gym' that I go to sometimes because I like the people.


Box Squats ended up at an 8RM of 315. I'd never done box squats before, (video of my 275 set at the end). They were really tough. Very quad intensive, and very slow on the negative, because I didn't want to just slam into the box. Coach reviewing my video wanted me to concentrate on keeping my elbows down, that letting them rotate up translates into the bar moving up, or rather, my torso moving down. Otherwise he said he just wanted to see more explosion, but thought they were fine.



Moving on to the highbar back squat, those sets ended up 295, 305, 315, 315, 340, 340. Nothing too terrible, but by the last few reps of the last set I was definitely making some noise. Didn't have a GHD and I'd already done situps in the metcon earlier (5 rounds: 5hspu, 10 situps, 5 box jumps (30" + 45# plate) 10 OH Lunge) so I just did the good mornings, 3x10 @ 95#.

Got my scheduled all hosed up by having to judge the Open on friday, so my strength coach came over for beers and lifting and we superset two days:

1)       Strict Press: 6x6 at 70-73-75-75-80-80%, rest is 1:30

2)       Deadlift (Traditional): 5x7, work up to AHAP

3)       Y’s and T’s: 3x10 each, rest is 1:30



The strict press I got through pretty well until the last two at 80%. When I fail on that, I FAIL. Then "As Heavy As Possible" was 315 touch and go, and my coach was like 'Um, yeah. So. More.' Went to 365, that slowed me down a good bit, backed down to 335 for the last set.


After commenting that my chest work really impacted by Oly/Dynamic day, he's switched me around so tonight:

Maxed some lifts last night:

Overhead (strict) Press: 175#

Deathlift: 455 for a triple, an easy PR at 485...then an ugly, grindy, bendy, nasty 500# pull.

Squat: the deads took it all out of me, did a 405 triple, 415...then skipped over my old 1RM to get buried by 435. Honestly, I probably had it, but couldn't keep my back tight (I wonder why)