4/12 - 4/18 Training

 So far, so good,with my programming this month. The template allows me to really hit it hard and with high volume on Monday, Tuesday, and Wednesday. Friday gives me some focused olympic lifting along with some accessory lifts, and Saturday lets me hit another WOD hard using more functional implements rather than typical barbell/gym stuff. The lower volume the second half of the week really allows my body to recover and prepare for the next week of work.

REST DAYS - I wish someone would have told me how important rest days are. I have made more gains both in strength and aesthetics taking a solid two days off per week. The biggest advide I would give to Crossfitters is to rest more. Stop with all the 30-45 min metcons all the time.

4/12 - Thursday
Active Rest Day - 1 Mile Walk w/ 40# Vest

4/13 - Friday
Oly Lifting - Split Jerk 2x2@175#; 2x2@190#
                   Snatch Push Press 5@95#; 5@105#; 2x5@115#
Endurance - Easy Jog - 31:30 mins

4/14 - Saturday
WOD - 10 min AMRAP - 6 Sandbag Getups @110# / 6 HSPU
5 Completed Rounds
Getups were of the strongman variety and not Turkish Getups.
I was shooting for 7 rounds but the HSPU's slowed me down. As much as I have been working on them, I still need to develop more endurance for workouts with higher reps of HSPUs.

4/15 - Sunday

REST DAY

4/16 - Monday
Strength -  Box Squat 3RM - 300 (felt easy)
                               3x3@275
WOD - 3 Squat Clean & Jerks on the minute for 8 minutes. Missed reps = 5 burpees.
I used 185#. It was very challenging because after a couple rounds you're endurance goes and you miss reps just because you don't have time to get to them. I missed two reps due to letting the bar get away from me on the pull. I ended up either missing or not getting to 9 reps which cost be 45 burpees. I haven't done burpees since the first crossfit open workout and they sucked as always.  

4/17 - Tuesday
Skill Work - 30 mins of Handstand Holds of 30 secs and Pistols (Pistols were done with double reps on the left leg.
Gymnastics Session - Front Lever/Back Lever/Iron Cross/Strict Muscle Ups
This was my first time doing the front lever and back lever progressions and I will definitely be throwing them in my programming more often. They were very challenging and taxed my body in a new way, working on isometric strength.
WOD - Outside w/ Adam
5 RFT: 50m Hill Sprint -10 Box Jumps @ 30" - Bear Crawl Downhill - 10 KB Snatches @35# Each Arm
14:53

4/18 - Wednesday
Strength - Wt Vest Pushups - 5x10@40#
A1 - 2x Max DB Military Press @25#
B1 - BB Rows 4x8-12@95#
B2 - Band Pulls 4x25
C1 - DB SHrugs 4x15@70#
D1 - DB Curls 4x8-15@30#
Played basketball for an hour in the afternoon.

CAN'T WAIT FOR TOMORROW'S REST DAY!!!! MY BODY NEEDS IT!