Monday – March 13th, 2017

Week 15 Post ankle surgery.

So Saturday night I made a last minute decision to come to Florida this week. Coach Don approved, and it was supposed to be cold in the Carolinas all week, so I figured why not? This is my 1st week back on an actual program (WOOHOO!!)  I’ll be training in a crossfit gym, and pound plates are hard, so I’m just going to make sure I get all my squats in, and get in good quality reps in on my Olympic lifts. Then next week begins the 8 week grind leading up to nationals!

Oly Work

  • 1 pull + 1 clean a bunch of reps and a few waves up to 97kg
    • Stupid me misreading the program already, It was supposed to be 1 pull + 2 cleans, but, oh wells.
  • Low hang snatch up to 5×2 at 70kg
    • Doing the clean work before the snatches, actually made the snatch weigh feel really light. So, that was cool.
  • Cleans pulls 5×3+5 shrugs 111kgs

Back/core Work

  • Hyper extensions 3×10+15s 35lbs +
    • DB Row 3x10e 50lbs
  • Medball planks 5×1:00 with 1:00 rest


  • 5×10 cal sprints on the assault bike.
    • This was my 1st time on an assault bike, and I don’t think that my quads have ever hurt so bad in my life…

Bodyweight: DUNNNNO! I’m not weighing myself all week. Which is actually a bit stressful, but I diet break every once in a while is a good thing. As long as I don’t come back weighing 65kgs hahaha

9 Weeks out!


Leave a Reply 0 comments