Training Continues… Week 4

how-to-do-a-pistol-squat

I am not going to lie trying to do both CrossFit and my powerlifting training has been a bit taxing on my body, but I am bound and determined to keep it going.  I really enjoy my lifting and don’t want to give that up.  But I definitely need to keep working on other items as well like my Olympic lifting and my gymnastics skills.  Those are two items I really struggle at and can see lots of room for improvement. Below is my last week of training.  Hopefully over more time I will get more use to this training cycle and will see the gains I want from it!

 

WOD: Monday, August 19

  • 20 Power Cleans 85/155

Then 3 Rounds of

  • 30 Double Unders
  • 20 Pistol Squats – 10 each side alternating
  • 10 Deadlifts 85/155

Time: 16:54 rx  This was not an impressive time what so ever but it was my first time doing pistol squats, which I was so happy about.  I have no problem doing them on my right leg but I have a bad left hip flexor that really doesn’t want me to do them on my left leg.  But I got through them and probably should practice them more often so they’re not a problem in the future.

Strength:

  • Hang Clean 3×3 @ 95lbs
  • Front Squat 2×5 @ 110 lbs
  • Deadlift 2×5 @ 230lbs
  • DB Rows 3×5 @ 50 lbs
  • Back Extensions 3×10 @ 25lbs

 

WOD: Tuesday, August 20

  • 25 burpee/wall ball
  • 35 pull ups
  • 800 m Run
  • 40 walking lunges 20/30lbs
  • 1:00 L sit
  • 50 Goblet Squats 16/24kg
  • 500m Row
  • 20/20 sledge hammer
  • 15 Man makers 25/40lbs

Time: 44:15 rx  Can you say bad day?  Ugh… I was over 5 minutes slower from the last time we did this… Rut roh

 

WOD: Wednesday, August 21

4 Rounds of:

  • 5 Deadlifts 185/275
  • 20 Box Jumps 20/24
  • 30 Ring Rows (rx was 2 ring MUs and 2 bar MUs)
  • 20 KB Swings 24kg/32kg

Time: 31:11  Still can’t do muscle ups… :(

 

WOD: Thursday, August 22

3 Rounds of :

  • 200m Run
  • 7 Weighted Pull Ups 25/50
  • 200m Run
  • 3 15′ Rope Climbs
  • 200m Run
  • 25 HR Push Ups

Then
200m Run

Time: 35:32 rx  Ouch!

Strength WOD:

  • Bench Warmup to a heavy single of 130lbs
  • Bench 5×3 @ 115 lbs
  • Ring dip work along with transition work to a muscleup
  • Front raises/Bent-over Raises 3×5 @ 15 lbs

 

WOD: Friday,  August 23

15:00 AMRAP:
200m Farmer Carry 140/106
Then with time remaining do as many rounds as possible of:

  • 3 HSPU
  • 40 Double Unders
  • 17 Med ball Sit Ups

Note:  you must do 20 Burpees before the AMRAP time expires.  Every 5 sec you are over the AMRAP time, 20 points will be deducted from your score.

Reps: 233 rx   *Doubles were off today and had 45 seconds left after my burpees… guess I can do burpies a little faster than I thought.  Oh well what can you do.

Strength WOD:

  • Backsquat 95lbs x 5, 115 x 5, 135 x 5, 145 x 3, 150 x 3 x 3
  • 7 min EMOM of: Clean & Jerk @ 115 lbs (need to go heavier next time)

Another week in the books… Hopefully my endurance and strength will continue to get better!

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