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Posted by on Apr 7, 2014 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Testing Week

Testing Week

Last week was an interesting week. It was my first time being on my own again for 14 months. Monday was very unstructured, I didn’t like it, I need a sense of purpose, even if I’m trying to have fun, there still needs to be a backbone for me. Lately that’s taken the shape of the Crossfit Invictus Competitors Blog. So Far I really like it. I’m following the “Off Season” programming, because I’m in off season (go figure) and it’s a lot of strength with minimal conditioning right now. For my first week off I think I’m okay with this, but as we get going again I’ll probably start adding AM Airdyne when I get into a rhythm. If you’re looking for something to follow, as far as free programming goes it’s pretty good.

Tuesday
A.
Three sets, not for time, of:
Muscle-Ups x 3-8 unbroken reps
Double-Unders x 40-50 reps
Toes to Bar x 10-12 reps
B.
Front Squat
*Set 1 – 5 reps @ 70% of 1-RM 215
*Set 2 – 4 reps @ 80% 244
*Set 3 – 3 reps @ 85% 261.8
*Set 4 – 3 reps @ 90% 274.5
Rest 2 minutes between sets
C.
Eight sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes
D.
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM 243.75
*Set 2 – 6 reps @ 75% 281.25
*Set 3 – 4 reps @ 85% 318.75
*Set 4 – 4 reps @ 90% 337.5
Rest 2-3 minutes between sets

Wednesday
REST!

Thursday
A.
Take 15 minutes to build to today’s heavy Power Clean
295, 305 max attempt
B.
For time:
10 Ground to Overhead (155/105 lbs)
20 Chest-to-Bar Pull-Ups
8 Ground to Overhead (185/125 lbs)
16 Chest-to-Bar Pull-Ups
6 Ground to Overhead (205/135 lbs)
12 Chest-to-Bar Pull-Ups
4 Ground to Overhead (225/145 lbs)
8 Chest-to-Bar Pull-Ups
2 Ground to Overhead (245/155 lbs)
4 Chest-to-Bar Pull-Ups
Use one barbell and make your own weight additions.
14:45
C.
Row 2000 Meters
7:28.9
(you determine the pace based on how you feel)

Friday
A.
Two sets, not for time, of:
Muscle-Ups x 4-8 reps
Strict Handstand Push-Ups x 8-12 reps
Double-Unders x 40-50 reps
B.
Four sets of:
Front Squat x 4 reps @ 70-80%
213.5
Rest 2 minutes
C.
Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)
D.
Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
262.5
Rest 2 minutes between sets

Saturday
A.
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Pull-Ups
20 Push-Ups
2+15 pushups
Rest exactly 4 minutes, and then . . .
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (32/24 kg)
10 Handstand Push-Ups
20 Double-Unders
2+21
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Push Press (115/75 lbs)
10 GHD Sit-Ups
3+row

Sunday
Run 45 Minutes at an easy pace

Now that we’re back into training regularly – there’s actually interesting things to talk about again! How excited are you?! First thing, Wednesday as prescribed by CJ was a recovery day, slow aerobic effort, then mobility, meditation, and life prep. Things I do all the time anyways. So I just decided as my “meditation” I just took the whole day to do nothing. On one level it was great, my first rest day in almost 2 months, but on another level, it was terrible. I’m not good at doing nothing. I relax really slowly, on vacation it takes me 2-3 days just to accept that I’m on vacation. Terrible. So let’s not do that too often.

Then fresh off my day of nothing, I hit a 20# power clean, and clean PR, and it felt easy, if I wasn’t sticking to the 15 minute cap I would’ve liked to go for 305 again, I think I was pretty close. So that automatically was a pretty fun day. Saturday was my first ever MAP session, which stands for Max Aerobic Power, which I think is something I’ve been missing. I’ve done long AMRAPs, with long rest, followed by long ARAMPs but I’m pretty sure metabolically this is pretty different. I’m always excited to put different tools together to improve.

Then Sunday I did something else I haven’t done in a long time, I went for a run, for fun. I hate running. But it was a terrifically nice weekend, so I just had to get outside. It’s nice to just be able to do what I want without worry.

This week is a testing week, so it’s either going to be filled with PR’s or really upsetting days that frustrate me. Hopefully more of the former than the latter.

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