Monday, March 28, 2016

Tuesday March 29th 2016

Hope everyone faired how they would've liked to in this years CrossFit Open. Any of you who may have qualified for regionals, please email me personally and we can figure out the best training route for you to take from here.

As of right now, we are going to head into a deload week. Afterward we are going into a 6 - week strength training phase, blended with moderate cyclical aerobic work, Olympic lifting (intense & skill), and some touches on gymnastic training.

Please email me at Kyle@portcrossfit.com to discuss where you would like to see your training go from here. Also include, ranking of last years & this years CrossFit open (if applicable), and lastly your personal goals (whether crossfit related or not.)

*De-load Training*
A. (LIGHT) High Hang Squat Snatch . Above knee hang Squat Snatch, 1.1 every :60 x 8 sets (roughly 55-60%RM)
B1. Standing Strict Press @ 20X1, 8-10 reps x 3 sets rest :60
B2. Strict Pronated Pullups @ 10X0, 8-10 reps x 3 sets rest :60
C. Single Arm Bent Over Dbell row @ 30X0, 8 reps/arm x 3 sets rest :60 (rest 0 b/t arms)
D1. Banded Press downs @ 10X0, 20 reps x 3 sets rest :40
D2. Seated Double arm dbell hammer curls @ 30X1, 12 reps x 3 sets rest :40

3 comments:

  1. Tuesday March 29th 2016

    A. (LIGHT) High Hang Squat Snatch . Above knee hang Squat Snatch, 1.1 every :60 x 8 sets (roughly 55-60%RM)

    105

    B1. Standing Strict Press @ 20X1, 8-10 reps x 3 sets rest :60

    125

    B2. Strict Pronated Pullups @ 10X0, 8-10 reps x 3 sets rest :60

    C. Single Arm Bent Over Dbell row @ 30X0, 8 reps/arm x 3 sets rest :60 (rest 0 b/t arms)

    45lb

    D1. Banded Press downs @ 10X0, 20 reps x 3 sets rest :40
    D2. Seated Double arm dbell hammer curls @ 30X1, 12 reps x 3 sets rest :40

    25lb

    ReplyDelete
  2. A. 115
    B1. 95-115-125x8
    B2. 10x3
    C. 60#
    D1. Green band
    D2. 30#

    ReplyDelete
  3. A. 125#
    B. 95#/completed
    C. 45#
    D. completed/35#

    ReplyDelete