233.0
Strength:
Max Effort Power Clean
#185
Note: form is horrible but I could probably go another 10 pounds. At some point, I'm going to need to spend a cycle really focusing on the power clean. It's mostly a technique issue at this point.
Strict Press Week 3
5 reps at 98 (75%)
3 reps at 111 (85%)
4 reps at 124 (95%)
bonus: 1 rep at 135
working weight = 130.5
Ring Dips
5 X 5 (purple band)
Food:
chicken
Pro Shake - whey, coconut milk, strawberries, blueberries, mango
15 - 16 almonds
4-5 macadamia nuts
Notes:
Tried Split Squats today and discovered what a weakness this movement truly is. I managed a few reps at #75, but that's it. This is good though because it gives me a target. Also, since I can't really go heavy yet, I can work on these several times a week.
Tomorrow, I think I will work on regular back squats. It's been several weeks since I've gone heavy, so it's probably a good time to do it.
Here are some ideas for a 3-week back squat cycle following my next max effort back squat. Third week of March is a likely time to try this out.
Week 1
Mon
Back Squats 5 X 5 at 155 (light)
Good Mornings 5 X 10 at 105 (light)
Endurance WOD
Tues WK 1
Back Squats 5 X 5 at 215
Deadlifts 3 X 5 at 250
Romanian Deadlifts 3 X 5 at 200
Wednesday
Rest or Endurance
Thursday
Good Mornings 5 X 10 at 115
Box Squats
Press
Ring Dips
Friday
Back Squats 5 X 10 at 230
Deadlifts 1 X 5 at 300
Saturday
Rest or Bench Press & Endurance WOD
Sunday
Rest or Bench Press & Endurance WOD
Week 2
Mon
Back Squats 3 X 5 at 200 (light)
Good Mornings 5 X 10 at 115 (medium)
Barbell Lunges 5 X 10 (light)
Tues
Rest
Wed
Back Squat 3 X 5 at 250 (medium)
Split Squat 5 X 5 (medium)
Thur
Rest
Friday
Back Squat 10 X 3 at 290 (heavy)
Sat
Rest
Sun
Rest
Week 3
Mon
Mobility
Back Squats 3 X 5 (light)
Endurance WOD or Light Metcon
Tues
Mobility
Air Squats
Overhead Squats (light)
Back Squats 3 X 5 (light)
Wednesday
Rest
Thursday
Rest
or
Back Squats Max Effort
Friday
Back Squat Max Effort (if not done on Thursday)
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