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Old 12-05-2008, 08:04 AM   #1
Bill Ennis
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Default Weekly Training Schedule Question

Hello ;
I'm new here ; having come from Crossfitting for ~ 1.5 years but wanting to focus more on the Olympic lifts . My question : Due to my work schedule I can only , reliably train Sat , Sun , Mon and Tuesday . Does anyone have any suggestions as to how to adapt the CA WOD to fit this schedule ? Occasionally , I may be able to train on my work days , but it totally unpredictable .
Thanks in advance for your ideas.
Bill
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Old 12-05-2008, 09:26 AM   #2
Allen Yeh
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Welcome to the forum.

How are you lifts looking technically? Have you had any coaching to the Olifts? Do you have access to any coaching?
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
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-Kelly Starrett
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Old 12-05-2008, 09:46 AM   #3
Bill Ennis
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Hi Allen;
I have no idea how my lifts are looking technically ; they feel good , for what that's worth , but I've never filmed them . I do feel that my arms could be further back on my snatch from pictures of other peoples snatches .
I've just started following the CA WODs with very light weights , trying to concentrate on proper form.
I've never had any coaching but I'm working on that right now . There is an Oly coach here in my town , Nashua , and also another group in Manchester , about 20 min away. So I'm actively working on that end .
Also , just wondering how to incorporate the CA WOD to my schedule .
Thanks for the welcome - there's alot of good info here.
Bill
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Old 12-05-2008, 11:35 AM   #4
Allen Yeh
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I had a simliar question for Greg E. a few months ago and this is what he recommended for me as I still need to work on some technique issues (snatch).

This is the way things are typically programmed:
Monday - heavier strength oriented day - no metcon
Tuesday - technique day - medium intensity metcon (in comparison to other CA WOD metcon's)
Wednesay - slightly less heavy strength oreiented day - high intensity metcon
Thursday - Rest
Friday - technique day - low intensity metcon
Saturday - max/heavy classic lift day - no metcon

With your schedule of Saturday, Sunday, Monday and Tuesday it will be a little rougher with all these days in a row, 1 option could be:
Saturday - Monday workout
Sunday - Tuesday workout
Monday - Wednesday workout with slightly less intense metcon (less rounds or reps...etc)
Tuesday - Friday workout focus but still picking 1 or 2 of the max/heavy lifts from Saturday to do after your technique work

Hope this helps.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 12-05-2008, 01:48 PM   #5
Bill Ennis
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Allen;
Thanks so much for your help. I'll start with your suggested routine tomorrow.
Bill
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Old 12-05-2008, 03:54 PM   #6
Allen Yeh
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No problems, let us know if you need any help.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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