Josh's CrossFit Training


Josh during muscle ups

<< 2012-02-06 >>

2.6.12

Morning
Obj: Strength + Skill

(1) Work to 1RM Back Squat

(2) 3x1 Back Squat @ 90%

(3) 10 Rounds
1x Snatch (off blocks) increasing weight each round

(4) 15 Rounds
2x Muscle ups @ 30 sec

(5) Foam Roll + Mobility


Evening
Obj: Work Capacity

(1) 35 Rounds @ 24kg
15 sec Snatch Right
15 sec Rest
15 sec Snatch Left
15 sec Rest

(2) 4 Rounds
20x Toes to Bar
80 sec Farmers Carry
25/25/25 Low Back Complex
10x Seated Russian Twist 45#

(3) Foam Roll + Mobility

Comments:
Josh mentioned that he didn't feel very strong on his pull while snatching, so I had him working off blocks today to practice that aggressive "2nd pull". This seemed to work pretty well and by the end he was hitting 215# with no problem. Not a great number for a guy his size, but we were just working technique and speed tonight.

He made all of the muscle ups except the last rep - which looked to me like he just got a little bit lazy. 30 reps in 7 1/2 minutes is a good improvement from where he started, but we're going to push it even more and get him down to 5 minutes or less.

The work capacity is the VO2 progression from Viking Warrior conditioning - its a good way to get some longer efforts in, and its a great mental challenge - 35 minutes straight of kettlebell snatches will mess with you if you let it.

Josh is showing great improvements in his skills and mental fitness. My biggest concern right now is his hands - they get torn up from lots of pull ups and barbell work. We're working on that...

-John Murie



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