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Old 01-15-2013, 09:45 AM   #221
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I have been doing some thinking and I am going to be making some changes to my programming. While I am still going to do all of the WOD's at the box, I am going to be adding in three additional strength workouts every week.

My reasoning behind this is that while my conditioning is getting a lot better, I haven't lost that much strength yet. My worry though is that as time goes on without getting in some actually strength based sessions that will decrease. This is something that I do not want.

My strength sessions will be AM sessions before work and then I will go in the evening to do the WOD for that day. I am thinking Tues, Thurs, and Sun for them as well. Now to start programming what I want to do.
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Old 01-15-2013, 11:57 AM   #222
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Good luck. I imagine you are recovery rather quickly right now from the WODs?
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Old 01-15-2013, 10:05 PM   #223
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Is today your birthday? Saw it on IAs. If it is, Happy Birthday Fred!

You are right about your strength fading. I got away from doing anything really other than Snatch and C&J for 6 months. My strength held for a while then it tanked pretty bad at the end. Hindsight, I could have easily prevented it. I thought alot about it and hopefully this will help.

I dont think you need or is it realistic for you to be hitting three double sessions a week. Most strength workouts consist of one or maybe two exercises per session that are trained really heavy. Then its lighter bodybuilding support work. I would say what you do in the WOD covers the lighter volume part in spades. You are doing tons of pullups, dips, cleans, snatches. You just need some work at a higher percentage of your max to round things out.

I would just add one short session a week where you squat and bench heavy (Same session). Your already doing some type of pulling either Oly or deadlifting for the WOD so thats covered. If you feel the need, pull something heavy after a WOD when you feel frisky.

Last edited by miked96; 01-15-2013 at 10:07 PM.
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Old 01-16-2013, 09:04 AM   #224
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Mike thanks for the advice, that is exactly what I was looking for!! I will definitely start doing it that way then. I am going to get my maxes on my lifts this week and then start working in the higher percentage stuff next week.

Yes, yesterday was my birthday so thanks for that as well
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Old 01-16-2013, 07:27 PM   #225
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Happy birthday.
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Old 01-17-2013, 09:07 AM   #226
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Thanks Steve! I was forced to do birthday burpees after the WOD last night, not happy about it!

1.16

OH Squat
95 x3
115 x3
135 x3
135 x3
155 x3
*Did two sets at 135 because my form had to be corrected, I was going too deep and losing my tightness in my core, leading to me pitching forwad. I know you can't go too deep but I have to control it until I am used to this movement to avoid messing up my form for good or injuring myself. 155 is a PR and felt pretty light.

Hero WOD - DT:

5 Rounds for Time:
12 Deadlifts @ 155
9 Hang Power Cleans @ 155
6 Push Jerks @ 155
-Finished in 14:29

This was brutal, but I really enjoyed it.

Bodyweight this morning is 189.8 so right now I am maintaining my weight, which is something that I am happy about since my diet hasn't been spot on.
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Last edited by Shorts; 01-17-2013 at 02:08 PM.
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Old 01-17-2013, 03:04 PM   #227
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Quote:
Thanks Steve! I was forced to do birthday burpees after the WOD last night, not happy about it!
Even thinking about burpees makes me unhappy.
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Old 01-21-2013, 09:59 AM   #228
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Shorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machine
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I have been slacking on the log, that's what I get for going to DC this past weekend.

1.18

5 min AMRAP
30 Double Unders
10 Sumo Deadlift High Pull
-3 rounds plus 10 DU's

1 min rest

5 min AMRAP
15 Pushups
5 walking lunges @ 95 lbs
-5 rounds plus 5 push ups

1 min rest

5 min AMRAP
10 Squats @ 95 lbs
15 V-Ups
-4 rounds
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Class I Total @ 198: 525/335/600 (1460)

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Old 01-21-2013, 10:01 AM   #229
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Shorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machine
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1.21

Morning

Snatch Work
125 x1,1,1,1,1 (60 sec rest)
145 x1,1,1,1,1 (60 sec rest)
120 x1,1,1,1,1,1,1,1 (30 sec rest)

Evening

Clean and Jerk
175 x1,1,1,1,1 (60 sec rest)
195 x1,1,1,1,1 (60 sec rest)
170 x1,1,1,1,1,1,1,1 (30 sec rest)

15 min AMRAP
16 Pistol Squats (had to modify these by keeping my balance on the bar)
8 Shoulder to Overhead @ 135 lbs (used push press here)
4 barbell rollouts
-Completed 6 rounds + Squats, shoulder to overhead, and 1 barball rollout
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Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates

Last edited by Shorts; 01-22-2013 at 01:15 PM.
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Old 01-21-2013, 01:43 PM   #230
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Keep killing it.
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