Wanted to test my 1RM overhead squat after hearing the CrossFit Games announcement. I got 210lb which is a 10lb PR. After this attempt I thought it would be a great idea to go for 240lb. (Yeah, not smart at all.) I ended up barely missing the jerk.
Hit 330# for a 5# PR on Sunday and today I went for a heavy single and got 340# at 146.8# BW. 10# PR in 4 days! High frequency beltless squats are working really well for me.
215lb Power Clean (10# PR)
Katy Perry just happened to be playing on the radio again.
(It’s a coincidence, I swear.)
Video: 245lb Clean (PR)
Worked up to 245# for a heavy beltless front squat single and then I felt like doing a clean ladder.
Clean Ladder (1-2 minutes rest): 135,145,155,165,175,185,195,205,215,225,235 (miss),235,245 (PR),250# (miss)
Haven’t hit a clean PR since last October!
I’ve been doing beltless front squats/pause front squats for the past 6 weeks and today I went for a heavy single with a belt and I hit 275# for a 10# PR! Keep it constantly varied, yo.
Felt like maxing out this morning. Was not a smart idea.
Snatch: 6X1 135,145,155 (miss),175 (miss),175 (miss),175# (miss)
Clean & Jerk: 4X1 135,155,175,195# (stopped here because my jerk needs work)
Clean: 4X1 215,235,250 (miss),245# (miss)
Some BTN Power Jerks from Friday. Working on technique.
Training Log: 03/13/14
Snatch (low blocks): 7X1 85,90,95,100,105,110,115#
Back Squat: 6X1 185,205,225,245,265,285# 1X8 260# (PR)
Kang Squat: 5X3 65#
5X250 m Row (1:30 rest): 1:00.7, 1:01, 0:59.8, 1:00.9, 1:01
5 Hang Power Snatch (70#) on even minutes and 3 Strict Deficit HSPUs on odd minutes for 20 minutes
Pause Squat (5 seconds): 5X1 225#
20 minutes on bike: 3.64 miles
Decline Sit-ups: 6X10 BW
I haven’t made an update in a while, but training has been going well and I’ve been hitting PRs every week. Here’s a video of me squatting 260# for a new 8RM at a body weight of 145#. My goal is to squat 400# at 145# BW before 2015.
1.5X BW Push Press PR (215#). I need to start training in sweatpants more often. @kendrickjfarris #crossfit