-2 bits of steak
-Berries and coconut cream
8am Coffee
9am Training session 1- CP based, glute/quad relationship work, squat tech + core endurance
A. Heels elevated bsq @ 5010, 6reps; rest 2min x5
B. Quick change movement seq, moderate load, 5 Goblet squats + 5 KBS x3; rest 1min x3 sets
C1. Anchored sit ups, fingers on temples @ 2020; 15-20; rest 1min x3
C2. 30-40sec Duck walk
Notes
Part A back squat to cadence with heels raise done sweet at 72.5kg up from 60kg with 8 reps last week
Quick change same as last week with 24kg just tried to be a little faster a little smoother
Sit ups still hard and did all sets at 20 reps and duck walk no dramas
11.30am Lunch
-2 bits of steak in salad
-Berries and coconut. I think I am addicted
130pm snack
-1/2 steak
-Small hand full of nuts
330pm session 2- CP based, Jerk tech + press moderate with scap focus + scap work
A. Snatch grip, behind neck push jerk @ 11X3, 75% effort, 3reps; rest 2-3min x5
B. Seated behind neck strict press, moderate-hard effort @ 3010; 4-6reps; rest 2-3min x3
C. Pronated wide grip Pull up, 4-6reps, WTD @ 31X1 rest 3min x3
D. DB ext rotation @ 2010, 12,10,8,6; rest 30sec b/t arms
E. Powell raise @ 2010, 12,10,8,6; rest 30sec b/t arms
Notes
Part A done with 85kg, on reflection maybe a little heavy. Would like to stick the landings a little lower next time so reduce weight. I just wanted to see how the arms would go with heavy load. It felt REALLY heavy overhead
Seated presses were up 10kg from last week and very tough. From memory it was 2 reps less per set though.
Pull ups were hard to a cadence. Used 7kg dumbell for weight and got 6, 6, and 4 with a drop set on 4th rep to get that 5th rep.
D and E done and was harder than I thought as i was running out of time and did quicker than normal changes. Done at 7kg
CrossFit in castle Hill and the hills
RAw strength advanced crossfit programs
Coacjed byb Ross Blake at B32 athletics
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