Work out today
4 rounds for time:
5 x Cleans
9x Kettlebell swings
Forget what time I got, but doesn't matter because I wore awesome shoes
30 seconds of Clean & Jerk
30 Seconds of Handstand push ups
30 seconds of atomic push ups
For total reps. I can not do handstand push ups for the life of me so I did shoulder push ups off of a box. This still part of my cross fit fundamentals course
Total reps = 70.
Shawshank wrote:Why don't you come over to the regular fitness thread? I would like to see some of your workouts laid out as well, maybe get some tips or see what you think of my form. I have some videos on there.
I go there the odd time. I started this thread, kinda feel the need to post in it. My program at the moment is heavy squat a day (back squat and alternating zercher/front squat) for a warm up, then 531+gymnastics
Shawshank wrote:Have to keep your baby going?
Something like that I guess
Have you ever looked into smolov squats? (A program, not a type of squat)
Heard of it, haven't really looked into it. I like 531, I have a decent app, that does all the thinking for me, I just press,pull squat the bar. The squat a day thing, a CF coach is met at the regionals posted about it, figured since it's not like I am going anywhere, I could give it a shot and see what happens.
Shawshank wrote:In short, phase 1 and 3 and intro, deloading phases. 2 and 4 and the work phases. Phase two is 3 weeks squating 4 times a week. Phase 4 you squat three. In phase four you work with weights around 80-95% of you max. I am in phase three and have added 40-50lbs to my max already.
Ah, I already squat everyday (or almost), went from 285 mid dec, and knock wood, will hit 405 on sunday.
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