Category Archives for "Athlete Logs"

Training Log – Week 12 Mid week training

Probably feeling slightly more beat up than normal with the extended training cycle. This would normally be my taper week, but I have two more weeks after this week ends.

Weights are feeling good and hitting the numbers I am supposed to hit, so there is that 🙂

Wednesday Day 3

High Bar Squat 3rm at RPE8 – worked up to 260#/118k (5# more than last week) and it felt great. I remember when hitting this for a double was extremely tough!

Followed this with -10% for 2×3 at 235#/107k

Squat Bottoms 3rm – worked up to 240#/109k no belt (5# more than last week)

Accessory Work:

  • Wide Good Mornings 3×5 – with 145#
  • Suitcase Deadlifts w/4″ deficit 3×5 each side RPE 8-9 – I went too heavy last week and dropped down to 115# this week.

Thursday Day 4

Speed Bench (Alternate Grip) with bands/mini bands

  • 35% + bands 3×3 (65#+bands)
  • 45% + bands 3×3 (80#+bands)
  • 55% + bands 2×2 (95#+bands)
  • 3×1 working up – 105#+bands, 120#+bands, 130#+bands

These are great to work on continuing to accelerate until lockout!

Accessory Work:

  • Plate Front Raises 3×10 w/10#
  • Horizontal Feet Elevated Bodyweight Rows 3xsubmaximal – 11/10/9
  • Lying DB External Rotation 3×10 each side w/10#

Next Meet: April 8

Current weight: 71.7

Wednesday 3/15/17

  • A) Back Squat to heavy 6 then -10% 3×6
  • Up to 270#
  • then 245 x 6 x 3

B) Power Snatch to heavy 5 then 1 single Every 30 seconds  x 10min:

  • Only up to 125# lol. Legs were ded

C) Wide Stance Stiff Leg Deadlift:

  • 3×8 @ 215#

SCCF Metcon

6 Rounds:

  • 200m Run
  • 8 Hang Power Clean (95#)
  • 8 T2B
  • Rest 30 sec
  • 16:33 (DAMN T2B)

Training Log – Tuesday, March 21, 2017

Man, oh man. Tuesdays are rough! Long paused front squats and bench on bench on bench! haha!!

All in all, I had a great training session with a few snags in my upper body wanting to fire at the same time when it came time to my last couple of heavy bench press.

Week 12 Day 2

Front Squat 1rm with 10 second pause RPE7 – worked my way up to 203#/92k and called it quits. Trying to stay true to the RPE especially this close to my meet!

Max Effort Slingshot Bench Press 1rm – worked my up to 200#/91k!! This is the weight I missed last week!!

Competition Bench (NO SS)

  • 85% (145#) x5
  • 90% (155#) x 3
  • 93% (160#) x AMAP – managed 1

**My right arm was lagging and fatigue had set in…

Accessory Work:

  • Close Grip Floor Press (should have used chains, but no setup) 3rm then -15% for 4×3 (last set 3+) – didn’t get close to what I hit last week. That right arm just lagged. Hit 135# for the 3rm and 115# on down sets getting 10 reps last set.
  • Chest Supported Bat Ring Rows 2 second pause 3×10 with 15#
  • Staggered Carries 3 x 40 yd using 44# for farmer and 26# for overhead

Had some much need WODBody Massage work done on the quad and upper body in hopes to get both sides to fire at the same time.

Weight: 71.3k

Next Meet: April 8

 

Training Log – Monday, March 20, 2017

Unfortunately, I deleted some of my videos from last week and then decided not to post my training log because of it. Now, I’m back on track 🙂 This is the start of Week 12 and I am a little less than 3 weeks out from my next meet! Some highlights from last week’s training is:
1. Hit a PR high bar squat at 290# on Monday
2. Hit a PR low bar squat at 320# on Friday
3. Hit a PR 3rm deadlift from 4″ blocks at 345# on Friday
4. Matched my best bench press at 175# on Saturday

I also attended the seminar held by Travis and Zach Even-esh at the Mash Compound. It was an amazing seminar with so much information that I can use moving forward in my career. First up, will be some kids’ camps in Greensboro starting in June at GSO CrossFit with our team PT, John Davidson!

On to this week’s training log…

Yesterday was an amazing day!!!!

Day 1 Week 12

Back Squats

  • 93% for 2×1 (295#)
  • 95% for 2×1 (305#)

  • work up if feel good (no need; just PRd on Fri)
  • 78% for 2×3 speed pause squats (250#)

Deadlifts

  • 85% 1×2 (300#)
  • 90% 1×2 (320#)
  • 93% 1×2 (330#)
  • 95% 1×1 (340#)
  • Work up if feel good. 95% felt great so jumped up to 365# for a 10# PR!!! I really felt like I had more in me!!

    GHDs 3×5 – used a 25# plate for the back extensions

    It was such an awesome training day yesterday! Time to keep the momentum going!

Next meet: April 8

Weight: 71.3k

IG: @crystalmac_72

Monday 3/20/17

A) Front Squat:

  • 5×5 @ 205#

B) Pull + 3 Hang Snatch:

  • up to 155#x3 then tried to go for heavy double but low back was just done

C) NHNF Snatch light:

  • 2×3@60%, 3×2@65%

D1) DB Bench Press:

  • 50# 3×10

D2) DB Rear delt flyes:

  • 20# 3×20

Then 1 Hour walk at Baxter Village Trails for active recovery

Sunday 3/19/17

3o min easy Active Recovery + Structural Balance Work at CFP

  • Bike 2 min easy
  • DB Waiter Carry x 120ft
  • Bike 2 min easy
  • DB One-Arm OH Carry x 120 ft
  • x 3 rounds
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