Training in the AM on Wed's and that's going to take some getting used too. I dropped my numbers b/c of the injuries I've been plagued with this year. Also, it'll make it easier transitioning to a different hodgepodge of training. I'll train Wed, Fri, Sat, Sun. I know... not the best layout but it is what it is. WAVE1 WEEK1 PULL/ PUSH
Trained late as fvck tonight. Just got back in from it. Also, ate some bad beef b/c I've been burping and having the shits all day. Needless to say... not a good time to squat but I managed to do most of what I needed to.
All in all not a bad day. I'll train again tomorrow and Sunday. WAVE1 WEEK1 SQUAT/ PUSH
B. Squat~ 145x5, 145x5, 235x5, 290x5, 340x5, 340x5, 380x5, 380x5
Got in and got out... not a bad day. Just reminded that I've become slower than a snail. Working on changing that.
Gotta work on keep the bar close to the body when performing snatch pulls and make sure I explode. You want to curl your wrist inward and flex those lats to keep the bar as close as possible. Then.... jump.
Just a recap.... as you can see, I dropped the numbers considerably to begin this program b/c 1. I'm coming back from injuries, 2. It would appear I'm training by myself (SS is back in school fulltime and she got a scholarship to pay for it all),3. The workload is intense even with the lower numbers (I'm combining SM, PL, and Oly lifting all together).
From what I've seen, Friday is going to be my most difficult day. My split is a bit odd but it haas to get in where it can fit in... WED~ Conventional Dead/Bench FRI~ Squat (Back&Front)/OHP SAT~ Bench w/ pause/Snatch Pull (Floor or Low Blocks) SUN~ Strongman (2 Events; Log or Axle C&P, Farmers, Yoke) /Accessories
The numbers may be low but the workload isn't. I'd like to think this is how CrossFit should be; multiple strength sports combined correctly where technique and load lifted is what matters instead of how fast you can perform a lift in 1 min.
Let me write down the description of each of these rehab movements b/c someone out there might benefit from them.
Wall Angels~ Stand against a wall. You head, shoulders, butt, elbows, and hands must be touching the wall at all times. Than make the top half of a snow angel on the wall. This will be difficult but it helps open up the shoulder girdle. Try to bring down the elbows as low as possible (lower them). Bring your arm up and touch them at the top, lower them all the time while keeping contact to the wall with the above mentioned groups.