Week 45 - He sold his weights!

 

Monday: 21-15-9

               DL w/ 315

               HSPU's

               4 something

Tuesday: 50-40-30-20-10

                Double unders

                10-8-6-4-2

                 Thrusters w/ 135

                  5 min flat

Wednesday: Rest

Thursday: 5 Rounds

                 400 meter run on Treadmill

                 1-minute battle rope burpee's

                 

Friday: Back Squats (had to leave the gym because of TV :(

Saturday: 3 Rounds

                 30 legs raises on dip stand

                 40 foot hand stand walk

                 100 mini rope slams

                  7:07

This last week was a lot of fun! I sold my plates, but I bought a battle rope! Not that heavy but it gets the job done, and it seems pretty durable. I was super happy with Monday, and Tuesday's WODs. Many because I PR'd (i think) and the HSPU's and Thrusters felt SUPER smooth! Pretty good for a guy who weighs 212. I am loving life out here, and I am actually really loving working out here. 

Week 43 - Squats feeling a little shaky.

Monday: 2 rep Heavy Front Box Squat w/ 100 lbs tension, then 2 rep Heavy Back Box Squat w/ same tension (205,265)

Then 3X5 Good mornings w/ 225 and 235

Accessory work after

Tuesday: 3 RM BP w/ 20 undulating pounds (245)

              accessory work

Wednesday: 3 rounds:

                    500 meter Ski Erg

                    20 KTE 

                    10 Power cleans w/ 185

                     18 something

Thursday: Speed (front) Box squat w/ 100 lbs tension

               Speed deficit Deadlift 

               Accessory work

Friday: Speed Bench Press

           Accessory Work

Saturday: CURL's FOR GIRLS!!!!

So Front rack box squats are freaking tough. I would argue to say that they are harder than Cambered bar or Safety bar Box Squats.  You have to Arch like crazy, and there is tons of pressure on the wrists. But this was a good week of lifting, my Dead lifts are feeling really good, but my squats have been feeling a little shaky.

Week 42 - He used weights more this past week

Monday: Variation off of Regional event 6 workout. Couldn't finish it cause the gym closed lol.

               But I played some golf and basketball afterwards for about 3 hours

Tuesday: 3 Rep BS w/ heavyweight

                3 X max rep pin pulls (405 for 7)

                                                   (365 for 15)

                                                   (315 for 21)

                3X30 leg press FAST FAST FAST!

Wednesday: Rest

Thursday: 10X3 Speed bench, w/ bands

                  5 rounds for time

                  1 DB BP w/ 100 lbs each

                  2 w/ 90 lbs

                  3 w/ 80 lbs

                  4 w/ 70 lbs

                  5 w/ 60 lbs

                  19 something

                   3X10 bent over DB row w/ 60 lbs

Friday: 10X2 speed box squat w/ bands

            10X1 speed DL

            3X10 Dead hang leg lifts

            3X20 Hamstring curl

Saturday: Rest

 

So this week was a little off on the programming. On Tuesday, my legs didn't feel all to strong, so I didn't go that heavy on the squats. My upper body felt really good this week though... And if your looking at this and your like... WHERE's the CrossFit! I know I know! This is Westside Barbell programming. This might be one of the only chances that I get on my mission to be in a facility like this, so I'm going to take advantage of it by getting proffiecient at the Power Lifts. Plus, ever since the end of the winter, my body has been feeling really fatigued from the constant waking up early and ten minutes later, trying to push it on a CrossFit WOD. So my focus is on getting stronger.