Additional CF Training Week 1 - Ending June 5, 2011

Hi!!

I have been doing CrossFit for about 2 1/2 years; however I feel I still struggle in several places and am not getting stronger or faster in certain lifts & WOD's so with the help of Josh @ CrossFit Innovate, I am adding in strength/WOD work in addition to my daily usual CrossFit workouts. So to start with, this blog will be a log of my work so Josh can decide what my poision is for the next week!

Mon May 30, 2011-

7x3 Press from rack @ 70% of 1RM (1 min rest)
50# X 3 ONCE
65# X 3 6TIMES

Max time Handstand hold x 3 (2 min rest)

30SEC MAX ON EACH

**Set up so weight is at rack position height. Have bar loaded, step under and go from relaxed to drive up into top press position. Almost like you would do box squats...relax after each rep and explode for next rep.

Tue-

3x10 Bench Press
45#, 55#, 65#

*Down to collar bone not lower chest. This will help with the overhead stuff. Should be a hard 10

Wed- NO OVERHEAD STUFF

Thur-

5x5 Press (rest 2 min)

Press, 65, 60, 60, 65, 65

Max rep HSPU x 2 (rest 3 min)

HSPU with band, 10 reps max

Max rep push press @ 50% 1RM Press

65# 13 REPS


Sat-

3x10 Push Press Behind Back (rest 2 min)
55# @ 3x10 Push Press

4x5 Bench Press
Bench 75# @ 4x5