Today is my first day of individualized workouts programmed by my coach Kevin O'Malley. These workouts are focused on addressing some of my biggest weaknesses that were exposed in 2012 CrossFit Opens competition.
Today's workout was a long one with lots of work and lots of rest...
Monday, July 2nd, 2012
A. Snatch, 2.2.2.2.2, work to a set of two, these are not touch n go, and concentrate on tech and form.
Results: 155,155,160,165,165
Felt pretty good on these. My first reps felt pretty clean but got a little sloppy on the second reps. Had trouble staying back and keeping the bar close to body. I'm going to break through this Snatch plateau if it kills me!!
B1. High Bar Back Squat @ 20x1, 8-10 reps x 5 sets, rest 3 minutes.
Results: 185,185,195,195,195
I started with a "manageable" weight because I wanted to make sure the quality of my reps was good and that I maintained the right tempo. The 9th and 10th reps felt pretty miserable (in a good way). I really need to squat more!
B2. Pronated Weighted Chin Ups @ 30x1, 4-6 reps x 5 sets, rest 3 minutes.
Results : 35# x 6 reps
C1. Seated DB Press @ 30x0, 6-9 reps x 3 sets, rest 2 minutes.
Results: KB Press 24kg x 7 reps. Ok, so I didn't do these seated and I didn't use a DB. Was worried about compressing my back when seated.
C2. GH Raises @ 30x0, 10-12 reps x 3 sets, rest 2 minutes.
D. Air dyne Sprint 10 seconds x 10 sets, rest 80 seconds.
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