Pages Menu
TwitterRssFacebook
Categories Menu

Posted by on Mar 16, 2014 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Paleo Lifestyle, Rant, Recovery, Strength Training, WOD

14.3 (Prep and Test)

14.3 (Prep and Test)

Well it took some time for me to relax after last week, but I’m feeling much better now. Getting my head right, and getting back to training hard certainly helped. I want to talk about a few things I changed after 14.2, first, new grips from NaturalGrip and some new tape, Goat Tape to go with them. The combination has my hands feeling better than before 14.2. It’s a wonderful combo. Taking care of your hands is serious business, 14.2 has taught me at least that much.

IMG_5238

IMG_5248

A few of you have asked to see my training through the Open, so here’s last week. Tuesday/Wednesday/Saturday are my real “training” days. Thursday/Sunday are just flush days mostly.

Tuesday
A1: EMOM 1 Back Squat, increase 20 lbs each set until 3 rep failure, start at 60% of predicted 3RM 345×1

6 Rounds:
400m Run
7 Ring Dips; 1 sec pause at bottom
7 Deadlifts (185#) 15:52:00

Wednesday
Every minute on the minute complete reps for 1 movement, move onto next movement the next minute
8 Rounds:
1 Power Clean + 3 Jerk (60% of Clean & Jerk 1RM) 165
8 Toes to Bar
3 Power Clean (70% of Clean 1RM) 195
8 Burpees, 6″ target

Thursday
Airdyne 30:30 (work:easy) x 20 sets, record calories per set

Friday
14.3 test

Saturday
A1: AMRAP 6 min: Muscle ups 18
rest 10 min, then
B1: EMOM 1 Weighted Pullup COVP, increase 5 lbs each set until 1 rep failure, start at body weight 55
rest 10 min, then
B1: EMOM 1 Weighted Ring Dip, increase 5 lbs each set until 1 rep failure, start at body weight 70

Alternatine EMOM
5 Rounds:
D1: 8 Toes to Bar
D2: 5 Push Press – heavy
then
Alternating EMOM
5 Rounds:
E1: 8 Wall Ball Shots (20) 10′
E2: 8 Ring Rows; tempo 1111

Sunday
Airdyne 30:30 (work:easy) x 20 sets, record calories per set

Now I want to talk a bit about 14.3. Mike gave me some interesting advice Friday morning, he said he only wanted me testing it till it got rough, then to stop. He believed this wasn’t going to be a retest-able workout, at least not at 100% so we would give it only one shot. The test on Friday went really well, like surprisingly well, so I’m excited to give it 100% tomorrow. That’s all for now, time to meal prep.

IMG_5244

Leave a Reply