Sometimes I forget this blog exists until I get bored logging my WODs on a textedit document. Apparently it took over a year this time. I'm going to start posting my training again, and on rest days I will probably rant about something that bothers me. Today I'm starting a slightly more mono modal focus with my training, in order to allow me to better focus on weaknesses, primarily Olympic weightlifting, running, and advanced gymnastics. Here's the lay down.
Clean & Jerk - 280#. Currently 235#, but a 245# clean and 255# jerk seperately. I feel like I can get this with some dedicated practice, it's just a technique issue.
Snatch - 195#. Currently 170#, again technique.
Deadlift - 440#x5, currently 460#x1.
Squat - 350#x3, currently 350#x1.
Muscle Ups - 12 from full extension, turnout not required. Currently about 8.
L-Pullups - 15 with no dropping of feet at bottom. Currently 11 with some drop.
Handstand Pushups - 20. Currently 11.
Pistols - 20 per leg. Currently 8 on right and 2 on left.
400m - Under 1:10. Currently 1:18.
800m - Under 2:55. Currently 3:15.
Garland Ranch 5k - Under 34 minutes. Currently 38:09.
Training will be on a 3 on/1 off schedule, but there will be 3 "set" days which rotate with each cycle in order to allow me to hit all of my focuses with equal intensity. Each day has a primary focus and one or two secondary focuses. The secondary focuses can be switched to different primary days, to keep it varied. Here's how it looks.
Primary 1: heavy Olympic lifting
Primary 2: running (distance or sprints)
Primary 3: advanced gymnastics
Secondary 1: 1 heavy, low rep set of a slow lift
Secondary 2: 1 timed or high rep set of a slow lift
Secondary 3: 1 timed or high rep set of an Olympic lift
Secondary 4: metcon circuit
First WOD will be in about an hour and a half. Will post results and thoughts later.