Josh's CrossFit Training
Josh on his way to a 295# Clean & Jerk this morning
<< 2012-01-26 >>
Morning Session
Obj: Strength + Skill
(1) Work to 1RM Front Squat
(2) Work to 1RM Clean & Jerk
(3) 3x1 Clean & Jerk @ 90%
(4) Ladder Muscle Ups:
3-4-5-4-3
*Rest approx 60 sec between each set
Evening Session
Obj: Work Capacity
(1) "Grace"
135# Clean & Jerk, 30 reps for time
(2) 4 Rounds
15x Toes to bar
20/20/20 Low Back Complex
70 sec Farmer's Carry
5x Russian Twist each way
(3) Foam Roll, Mobility
Comments:
We had josh doing a heavy front squat this morning to get primed for clean and jerk. His front squat stayed the same (355#), Not too bad, but we'd like to get him a little bit higher. His clean and jerk is coming along well. He had a very close miss at 305# today, which I think he'll make next time we lift.
We need Josh to string muscle ups together, and get used to the volume he'll see in a typical WOD - that is the purpose of the ladders. We'll progress those to bigger numbers as the training goes on... he made them all today fairly easily.
For the evening session we had Josh do "Grace". He crushed it about 1:40. See the video below... He finished up with some core work, foam rolling and stretching.