Josh's Log
 

I decided to start a log today, I've never logged my workouts in the past this will be a fun experiment. I just started a 9 week OL cycle, the one that just got finished on the catalyst website. My current goals are to increase my Snatch and Clean and Jerk, along with front squats and back squats. My long term goal is to compete in the crossfit games this year, but right now i'm taking a break from volume to focus on strength.

Current Stats:
18 years old
160 lbs
5'3"

(All weights in lbs)
Snatch- 205
Clean and Jerk- 235
Back Squat- 345
Deadlift- 415
3RM push press- 235
Overhead Squat- 235
Bench Press- 300
Front Squat- 305
Power Clean- 195

Hopefully this squat cycle will increase my back squat, which hasn't been tested in a while, so I'm shooting for as close to 400 as possible. We'll see how it goes.

Nice and Speedy workout today.

Snatch HEavy Single- 195 lbs

Clean and Jerk Heavy single- 215 lbs, felt really solid, could have done more.

Back Squat heavy single- 325 lbs, hard but doable

SLDL- 2x5- 225lbs

Hopefully my back hold up from the sldl's, havent done them in a while. We'll see.

Start of a new program Monday
I'm following OPT's training blog along with some of my own added work.


Monday
Deadlift 1RM (375)
6 sets for largest rest time:
Power Clean x 2
Push Jerk x 2
Squat Clean x 2
Row 350 m
(weight used is 155# for males, your watch is set on a 2 min 30 sec countdown timer for each round)
Hanging Leg Raises- 3x12

Tuesday
Snatch Singles- 5x1@ 175
Bench Press 1RM (265)
part 1:
3 muscle ups on the minute for 10 minutes
rest 1 min
as many rounds in 12 minutes:
2 elevated HSPU
4 R TGU - 16/12 kg
4 L TGU - 16/12 kg
Good Mornings (Light)

rest as needed

part 2:
Hill Running:
30 sec up @ 95% speed/effort
Walk down recovery 2:30
repeat 8 times

Wednesday
12 sets:
3 Overhead Squat - 75% 1RM; rest 10 sec
1 weighted chin up; rest 0 sec
10 CTB chin ups; rest 3 min
(progress chin up weight per set if you can)
+
build 240 sec of front leaning rest
(feet elevated 6 inches off ground, hands on rings 4 inches off ground, body in plank position)

Thursday
Back Squat 1RM (315)
A. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are challenging
B. Dead Lift - 55% 1RM; 10 sets of 2 @ 11X0; rest 45 sec
C. KBS - 15 heavy overhead unbroken x 3; rest 60 sec
D. GH Raises @ 1010; 12 x 3; rest 45 sec

rest 6+ hours

3 sets:
12 push jerk - 135#/95#
AirDyne 90 sec @ 90%
rest 2 min
+
3 sets:
10 thrusters - 115#/80#
Row 90 sec @ 90%
rest 2 min
+
3 sets:
20 squats
rest 20 sec
20 knees to elbows
rest 20 sec

Saturday
1RM Press
Run 400 m @ 70% (1:30 pace)
rest 1 min
Run 400 m @ 80% (1:20)
rest 2 min
Run 400 m @ 90% (1:10)
rest 3 min
Run 400 m @ 100% (1:04)
rest 1 min
Run 400 m @ 50% 2:08
rest 1 min
Run 400 m @ 100% 64
rest 1 min
Run 400 m @ 50% 2:08
rest 1 min
Run 400 m @ 100% 64
rest 1 min
Run 400 m @ 50% 2:08

rest as needed

5 rounds for time:
15 burpees
50 double unders

I'll post times and weights as the days come up.