4/30-5/15 Training

4/30
Strength - Sqt - 3x5@225#
                Press - 3x5@115#

5/1
WOD - Every 30 secs for 10 mins @155#
             1 Pwr Clean-1 Hang Clean- 1 Push Jerk
Skill Session - Squat Snatches @ 65#

5/2
Strength - Push Press - 185# x 1; 3x3@160#
A1-Wt Best Pushups - 3xMax @ 40#
B1- DB Shrugs - 4x10@70#

5/3
Active Rest
1.5 Mile Walk - 33 mins

5/4
Strength - Sqt - 3x5@235#
                Bench - 3x5@175#
Endurance - Swim 6x50m on 1:1 Work:Rest

5/5
Skill Session - Front Lever/Back Lever Progressions - 3x5secs
WOD - 10 rounds - 3 Muscle Ups/5 Slam Ball @ 40#

14:49

Finisher - 1 Mile Run @ Easy Pace
Upper Body Stretching & Recovery

5/6
Active Rest - Walked 18 Holes

5/7
Endurance - Running - 19:54
(Rt. IT Band Very Tight)

5/8
Strength - Sqt - 3x5@245#
                Press - 3x5@120#
Skill - Snatch Practice
     65# OHS
     65# Snatch Balance

5/9
Strength - 5x2 Snatch off Blocks - 65# on 75sec Rest
Skill Session - 1x1-2-3-4-5 Pistols/ HSPU
WOD - 100 KBS @ 35#

4:48

ABS - 50 Butterfly SItups

5/10
Active Rest
1.5 Mile Walk

5/11
Strength - Sqt - 3x5@255#
                Push Press - 5x5@150#
                Snatch Deadlift - 3x3@185#
WOD - 5 rounds - 20 Dbl Unders/1 Snatch @ 95#

3:48

Finisher - 3x8 Rack Chinups
Endurance - Bike 10 miles - 38:41

5/12
Memorial Park Workout
6 mile run + Bodyweight Workouts

1 hr 23 mins

5/13
Rest Day

5/14
Strength - Sqt - 3x5@265#
                Press - 3x5@125#
                Pullups - 9-6-5

5/15
Skill Session - 3x1-2-3 HSPU/Pistols
                      Snatch Technique - OHS/Snatch Balance

                      5x2 Snatches @65#

Zube Park WOD - 12-9-6 Stone Thrusters @95#
                               Ring Dips

7:27

5 min rest then: 400m Sandbag Run
                        800m Sprint

4:52

I found this picture on facebook. Makes pretty good sense when choosing foods. Pretty much a paleo chart if you look at it.

May Programming Adjustments & Goals

Looking back on my last couple months of programming I found a few things that I need to focus on during the month of May. I will see how things go and possibly continue throughout the summer as well.

I definitely need to continue my strength work. I will work through the Starting Strength protocol as outlined in the book by Rippetoe. Some people generally assume that the protocol is simply 5x5, but after re-reading the Practical Programming book I found that you should start with 3 sets of 5 reps on the squat, bench, and press, and 1 set of 5 reps on the deadlift. After stalling the Starting Strength program should be modified as in either of Rippetoe's books. The month of May includes quite a bit of traveling for work so this basic strength work becomes my most available way of training.

Adjustments
I have adjusted my strength work this week to complete the squat routine twice a week instead of the prescribed 3 times. Squatting heavy 3 times a week just tends to wear me out quickly. I will follow the upper body pressing routine alternating press types. Most weeks I will try to get the prescribed 3 lifts in, but it may get cut back to 2 upper body lifts depending on my work schedule. I will try to get the weekly upper body pulling lifts in as well but consistency in chins and pullups may not come into June. Wednesday's will continue to be focused upper body bodybuilding work. I have noticed gains in strength, size, and aesthetic gains in the last couple months due to these days. Skill work will include HSPUs and lots of light weight snatch technique. I will try to get in quite a bit of time on the road bike this month as well so I can complete a long ride at the beginning of June.

Goals
1. HSPU endurance
2. Snatch technique
3. Miles on the bike

4/23-4/29 Training

4/23
Strength-Deadlift 3RM - 385# (PR) then 3x3@345# (reset after each rep)

I had the opportunity today to go visit Crossfit Houston this afternoon. It was a good change of pace althought the volume was a  little higher than I'm used to.

Warmup-Full Body KB Warmup
Strength - Weighted Pullups w/ Pause at Top

5@15#, 4@15#, 3@25#, 2@40#, 1@70#

WOD-5 RFT: 10 Box Jumps @36"-10 Slam Ball @30#

6:29

Skill Work-Muscle Ups and HSPUs
Finisher-1 Mile Run

4/24
WOD-'Amanda" w/ 400m Runs Between Each Round
         9 MU's-9 Sqt Snatches @135#-400m Run
         7 MU's-7 Snatches-400m Run
         5 MU's-5 Snatches-400m Run
20:40 (Very Challenging, Snatch Technique was Horrible)

4/25
Active Rest Day to Soreness from the Previous Couple Days
1.5 Mile Walk w/ 40# Vest

4/26
Rest Day

4/27
Strength-Sqt Cleans- 3x (1@135,1@145,1@155) on 30sec Rest
Skill-Snatch Balance Practice @ 95#

4/28
Conroe Crossfit Competition - 1st Place!!!!!!!
WOD 1 - 5k Run on Very Hilly Course - 22:42 - 7:19/mile
WOD 2 - 10 min AMRAP-6 Push Press @95#
                                           12 KBS @53#
                                           24 Wall Ball @20#
4.5 Rounds
WOD 3 - 500m Incline Row - 30 GHD Situps - 30 Box Jumps @24" - 30 Games Pushups - 30 Dbl Unders - 30 Deadlifts @155# - 500m Incline Row

9:49

4/29

A MUCH NEEDED REST DAY!!!!!