3/26-3/30 Training

I started my own programming this week with the help of a couple friends. I've got a basic template and will see how it works out over the next 8-9 weeks.

Sunday-Rest Day
Monday-Max Effort Lower Body Lift 1RM/3RM/5RM Followed by Short, Heavy Metcon
Tuesday-15-20 min of Focused Skill Work, Work Capacity Metcon
Wednesday-Max Effort Upper Body Lift w/ Supplemental Upper Body Lifting
Thursday-Rest Day
Friday-Olympic Lifting Technique Focus, followed by Crossfit Endurance Interval Training
Saturday-Strongman/Metcon using Strongman Implements

3/26
Strength - Overhead Squat 3RM - 185#
                 3x3@155#
1 Stone 2 Shoulder 95#/1 Tire Flip the 1st Min
Increasing Reps on the Min-Goal is 10 Mins
6 1/2 Rds Completed

3/27
8 min Cap-
1 Muscle Up-5 Thrusters 135#
2 Muscle Ups-4 Thrusters 155#
3 Muscle Ups-3 Thrusters 185#
4 Muscle Ups-2 Thrusters 205#
5 Muscle Ups-1 Thruster 215#
Finished 4 Rounds in 8 Min Cap at 155# Due to Sore Wrist


3/28
Strength - Push Press 1RM - 185#
                3x3 at 155#
Skill Ladder - 3x1-2-3 HSPU/Pistols
(Best Pistol Work Yet, Mobility on pistols is Greatly Improving)
Supplemental - A1-Band Pulls 4x25
                         A2-Db Curls at 25# 4x12
                         50# Wtd Situps 2x25

3/29
Running - 3.6 Miles/25:25
7:04/mile
Very Happy With Time Today On Very Little Run Training

3/30
Strength - Power Snatch 2RM - 135#
                Front Squat 2x3 at 210#; 2x2 at 225#
Work Capacity - 10 Rds - 5 Pullups-10 Hand Release Pushups-15 Dbl Unders
13:28 (Definitely will retest. I haven't done too many bodyweight movements lately and it showed.)