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Posted by on Apr 10, 2014 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Rant, Strength Training, WOD

AthleteWOD & PR-City

AthleteWOD & PR-City

Monday I wrote a post about CF Invictus’ testing week. I wasn’t really excited to test, because the Open was a big test already. This testing is a lot more complete than the open though, testing gymnastics, strength, strength endurance, etc etc. Classic OPT testing. What I am surprised by is the number of PR’s I’ve had lately, obviously I was peaking for the Open, so it makes sense that that would carry over, but I stopped really hard strength training for a couple months, and conditioned really hard. I would expect that my strength would’ve dropped a bit. I’m not complaining – just sayin’.

Monday
In eight sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
385, 395 max attempt
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%. Leave the weights on the bar when you finish, you’ll come back to this.
B.
In six sets or fewer, build to a 1-RM Weighted Pull-Up
Weighted Pull-Ups
63#
C.
Back Squat x Max reps @ 85% of today’s 1-RM
3 @ 325
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
D.
For max reps:
60 seconds of Pull-Ups
20
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
6
Rest 2 minutes
60 seconds of Kipping Hanstand Push-Ups
15
Rest 2 minutes
60 seconds of Ring Dips
Handstand Push-Ups should be performed with palms inside a 32″ wide box, and no further than 24″ from the wall.
17

Tuesday
A.
For Max Reps:
3 Minutes of Double-Unders
180
B.
In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
300 on 9 sets
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between
attempts over 85%.
C.
Eight sets for max meters of:
30 seconds max effort row sprint
169, 170, 176, 172, 173, 177, 175, 176
Rest 2:30

Wednesday
A.
For max reps/time of:
L-Sit x Max Hold
:18
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
:14
Rest exactly 60 seconds
60 seconds of Toes to Bar
19
B.
Two sets for max reps of:
60 seconds of Muscle-Ups
7,3
Rest exactly 60 seconds
C.
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)
15:30

So far that’s a 20# PR on my power clean (295#), a 10# PR on my back squat (385#) and an unknown PR on my bench press, my previous best was 270×3, so 300# feels like a big jump there as well. The gymnastics and conditioning are no surprise really – those are things I’ve been working constantly for 2 months+, so I wasn’t surprised by any of that.

Another big change recently is that AthleteWOD opened up more spots and I snagged one. I’m going to finish the CF Invictus testing before I switch over, because it’s good data to have. This will change a bit how much I talk about training because it’s a small group programming blog, meaning posting their workouts would be like pirating the training. For now I’m thinking I’ll just post a bit from each day, so as not to give away much but still be able to talk about progress, strengths and weaknesses. That’s the plan for now. I’m very excited to start that next week.

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