Last week of Strength

Sep 17th, 2013

Category: Competitor

Last week of Strength

Bash Brother #2

Bash Brother #2

This will be our last week of strength biased training.  We will follow that up with a deload week and then a week where we retest our 1RMs.  During both of these weeks, we will program some high skill gymnastics and conditioning. The deload week is important, keep the volume low and give your body a chance to recover and grow stronger.  We have been beating ourselves up for the last six weeks, most strength gains are realized in the recovery.  There is going to be lots more volume and strength work to come in the Oly program so make sure to take a step back now.

In true CrossFit fashion, we were able to sneak in some snatching, c&j’ing and some conditioning so our technique and metcon didn’t leave us completely.  From the sound of it, most of you have gotten much stronger.  Heavy weights tend to be a big separator when it comes to most competitions.  Therefore, letting your longer metcon suffer for a bit is a small price to pay for long term strength gains, especially at this point in the competition season.

After the retest week we will start on our Oly adventure.  This will include lots of technical work, lots of heavy Oly reps, more back/front squatting and a variety of metcons and interval work.  We will venture into some longer intervals bouts but the true conditioning cycle will be tackled during the last two macro-cycles leading up to the opens, once the Strength/Oly base is built .

Warm-up – 10 minutes
200m Kb run
5 Single Arm Swings, 5 SA High Pulls, 5 SA Snatches, 5 SA Wind Mills
Switch arms
Repeat for 3 reps of each with a heavier KB

Strength – 25 minutes
1. Press – 5-5-5
2. Push Press – 3-3-3
3. Split Jerk – 1-1-1

WOD
AMRAP 12
Ascending Ladder of
Clean & Jerk
Muscle Up

*feel free to sub in dumbbells for today’s WOD

Games (205/135)
Regional (185/125)
Open (165/105)

Ca$h Out
1 max attempt at
HSPU
Ring Dips
*Can be kipping or strict

DISCUSSION 27 Comments

  1. Emily 09/19/2013 at 1:57 am

    press: 100
    push press: 130
    jerk: 160
    WOD: 4+5 with C2B, games weight
    HSPU: 11
    Dips: 10

  2. Emily 09/19/2013 at 1:57 am

    press: 100
    push press: 130
    jerk: 160
    WOD: 4+5 with C2B, games weight
    HSPU: 11
    Dips: 10

  3. Julie Arthur 09/18/2013 at 1:24 pm

    Strict press 95×3
    Push press : 125×3
    Jerk 170×1 PR!

    WOD 6+4 games
    HSPU 19 dips 7 🙁

  4. Julie Arthur 09/18/2013 at 1:24 pm

    Strict press 95×3
    Push press : 125×3
    Jerk 170×1 PR!

    WOD 6+4 games
    HSPU 19 dips 7 🙁

  5. Adam 09/18/2013 at 1:22 pm

    Press: 125#
    Push Press: 175#
    Split Jerk: 195#

    WOD: 5+1 Open Weight & MUPS

    Cash Out: 27 HSPU/ 16 DIPS

  6. Adam 09/18/2013 at 1:22 pm

    Press: 125#
    Push Press: 175#
    Split Jerk: 195#

    WOD: 5+1 Open Weight & MUPS

    Cash Out: 27 HSPU/ 16 DIPS

  7. Heather 09/18/2013 at 2:00 am

    Strict Press: 80#
    Push Press: 125#
    Split Jerk: 145#

    Wod: 4+ 11 @ 115# C&J and subbed 3 c2b/3 dips with skinny purple band for every 1 muscle up per round (3-6-9-12-15)

    Cash out: 9 hspu
    Dips: 3 unassisted

  8. Heather 09/18/2013 at 2:00 am

    Strict Press: 80#
    Push Press: 125#
    Split Jerk: 145#

    Wod: 4+ 11 @ 115# C&J and subbed 3 c2b/3 dips with skinny purple band for every 1 muscle up per round (3-6-9-12-15)

    Cash out: 9 hspu
    Dips: 3 unassisted

  9. KA 09/17/2013 at 11:43 pm

    Press: 85#
    Push press: 125#
    Split jerk: 145#

    Wod: 4 + 4 @ regionals weight with 3 C2Bs and 3 ring dips for each mup.

    Cash out: dips: 9, kipping
    Hspus: 5, kipping. Then did 4 x 3 kipping hspus for extra practice.

  10. KA 09/17/2013 at 11:43 pm

    Press: 85#
    Push press: 125#
    Split jerk: 145#

    Wod: 4 + 4 @ regionals weight with 3 C2Bs and 3 ring dips for each mup.

    Cash out: dips: 9, kipping
    Hspus: 5, kipping. Then did 4 x 3 kipping hspus for extra practice.

  11. Petra 09/17/2013 at 4:26 pm

    Press: 75# (got 3 @ 85#)
    Push Press: 110#
    Split Jerk: 130#
    Wod: 6+6 @ 105# and 1 MUP each round (was surprised not to miss any MUPs, it’s been a while)
    Cashout: 10 HSPU, 13 dips

  12. Petra 09/17/2013 at 4:26 pm

    Press: 75# (got 3 @ 85#)
    Push Press: 110#
    Split Jerk: 130#
    Wod: 6+6 @ 105# and 1 MUP each round (was surprised not to miss any MUPs, it’s been a while)
    Cashout: 10 HSPU, 13 dips

  13. Wheeler 09/17/2013 at 4:21 pm

    Press: 5x 70, 3x 75…strict press needs major work
    Push Press: 3x 115
    Split Jerk: 155. 10lb PR!
    Wod: 4 + 3 @ 115 w/ 3-6-9-12 CTB and purple band dips (first 3 dips no band)
    Cashout: 11 HSPU w/ abmat, decided to try without abmat and got 5…2 unassisted dips

  14. Wheeler 09/17/2013 at 4:21 pm

    Press: 5x 70, 3x 75…strict press needs major work
    Push Press: 3x 115
    Split Jerk: 155. 10lb PR!
    Wod: 4 + 3 @ 115 w/ 3-6-9-12 CTB and purple band dips (first 3 dips no band)
    Cashout: 11 HSPU w/ abmat, decided to try without abmat and got 5…2 unassisted dips

  15. depriz 09/17/2013 at 3:55 pm

    Press up to 120
    PP up to 175
    SJ up to 235
    WOD: 4+6 MUPs and 70lb dumbells.

  16. depriz 09/17/2013 at 3:55 pm

    Press up to 120
    PP up to 175
    SJ up to 235
    WOD: 4+6 MUPs and 70lb dumbells.

  17. biscoe 09/17/2013 at 2:55 pm

    press: up to 140#
    push press: up to 190#
    split jerk: up to 205# – still trying to take it easy on the ol’ sternum

    wod: 5 rds + 6 @ 60 lb dumbbells – gave myself 3 attempts at a MU each round.. got my 2nd, 3rd, and 4th MU ever so hey, take what you can get

    ca$hout: done

    …..reaalllyyyy can’t wait to deload

  18. biscoe 09/17/2013 at 2:55 pm

    press: up to 140#
    push press: up to 190#
    split jerk: up to 205# – still trying to take it easy on the ol’ sternum

    wod: 5 rds + 6 @ 60 lb dumbbells – gave myself 3 attempts at a MU each round.. got my 2nd, 3rd, and 4th MU ever so hey, take what you can get

    ca$hout: done

    …..reaalllyyyy can’t wait to deload

  19. Crowley 09/17/2013 at 1:52 pm

    Warm-up: 53# kb, 62# kb
    Press: 140×5
    Push press: 190×3
    Split jerk: 185×1 – mostly worked on form with the bar, looking forward to the oly cycle as I need a lot of work here!
    WOD: 4+1 @185 – I hadn’t done MUs in awhile and it showed, didn’t help that my triceps were absolutely smoked from the press
    HSPU: 20
    Ring dips: 26

  20. Crowley 09/17/2013 at 1:52 pm

    Warm-up: 53# kb, 62# kb
    Press: 140×5
    Push press: 190×3
    Split jerk: 185×1 – mostly worked on form with the bar, looking forward to the oly cycle as I need a lot of work here!
    WOD: 4+1 @185 – I hadn’t done MUs in awhile and it showed, didn’t help that my triceps were absolutely smoked from the press
    HSPU: 20
    Ring dips: 26

  21. Kara 09/17/2013 at 12:12 pm

    Chilly morning at the gym!
    Press: 5x 95#
    Push Press: 3x 130#
    Split Jerk: 1x 130#
    Wod: 4 rds @ 115# w/ 3 c2b and 3 purple band dips for each MU
    cashout: done

  22. Kara 09/17/2013 at 12:12 pm

    Chilly morning at the gym!
    Press: 5x 95#
    Push Press: 3x 130#
    Split Jerk: 1x 130#
    Wod: 4 rds @ 115# w/ 3 c2b and 3 purple band dips for each MU
    cashout: done