Workout of the Day 3/20/2012

With the 2013 Crossfit Games just a few weeks behind us, it’s time to look toward next year’s Open. My goal for the Open next year is to qualify for Regionals. I know it’s a bit ambitious, but I think I can do it with a good training season and good nutrition. I have a few roadblocks in my way, but I should be able to knock em down. Lets discuss what I need to improve on.

My Weaknesses

  • Lower body strength – I am naturally more muscular and strong in my upper body than I am in my lower. To add weight to my cleans and snatches I need to bump up my squat and deadlift numbers.
  • Metcons - Since I have spent the last few months working primarily on building strength and technique in my oly lifts, my metcons have taken a backseat. I will need to ramp them back up leading up the next March.
  • Gymnastics moves - I am fairly proficient at most bodyweight moves (muscle-ups, HSPU’s, etc.). The ones that need work are some jump rope moves, unsupported handstands and general core work.
  • Shoulder mobility and flexibility - I am pretty flexible and mobile, but having a permanently separated shoulder is something that i’ve had to deal with over the years. Being able to add some mobility work into my program, especially in the beginning, I hope will pay off in the end.

My Goals

  • Increase squat (front, back, and overhead), deadlift, snatch, and clean numbers drastically.
  • Work metcons gradually back into my programming leading up to March to get my “wind” back.
  • Hanstand walk and double-unders
  • Be able to do muscle-ups without it feeling like my arm is going to rip out of the socket.

Program Template

I have used numerous strength programs over the years with varied results. The one that I have not use is a Westside Conjugate System. I have read great things about the system, but have never tried it, mostly because it seemed to me to be mostly a powerlifting program. While I believe that is what it’s designed to produce, the program can be modified to reach any desired goals. Here is my template which I have pieced together from an original Westside template, a Westside for Skinny Bastard template, and my own needs an goals.

Monday – Max effort lower body

  • Squat or deadlift variation – work up to a 3 or 5 rep max
  • Unilateral knee or hip extension – 4 x 8-15
  • Squat or deadlift variation – 4 x 8-15
  • Bilateral hip extension – 4 x 8-15
  • Core flexion – 4 x 15-25

Tuesday – Repetition effort Olympic lifting

  • Olympic variation lift for high reps, timed intervals, etc.
  • Shrugging movement – 4 x 8-15
  • Hip extension for high reps, times intervals, etc.
  • Jump variation for high reps, timed intervals, etc.
  • Core stabilization – 4 sets for time

Wednesday – Upper body strength

  • Horizontal pressing – 5 x 5
  • Vertical pulling – 5 x 5
  • Vertical pressing – 5 x 5
  • Horizontal pulling – 5 x 5
  • Elbow flexion and extension superset – 4 x 8-15

Thursday – Repetition effort lower body

  • Squat or deadlift variation for high reps, timed intervals, etc.
  • Unilateral knee or hip extension for high reps, timed intervals, etc.
  • Jump variation – 8 x 1-3
  • Bilateral hip extension for high reps, timed intervals, etc.
  • Core flexion – 4 x 15-25

Friday – Max effort Olympic lifting

  • Olympic lift variation – work up to a max set of 1
  • Explosive lift – 5 x 3-5
  • Olympic pull variation – 5 x 3-5
  • Hip extension variation – 5 x 3-5
  • Core stabilization – 4 sets for time

A few notes: Choose your exercises and stick with them for three weeks before switching exercises. This will allow you to make significant strength gains without stagnating too much. Don;t focus too much on the same movement. If you chose to do squats on Monday for max reps, then the third exercise should be a deadlift variation. Make sure that you have given yourself enough variation as to not become overloaded on muscle groups or movements.

This is the template that I made for myself to follow for the next few months. I’m sure that I’ll tweak it here and there in order to find what works best. If I do, then I’ll amend this article.

Metcons

You’ll notice that I didn’t include any metcons in the template above. That’s because they will be secondary in the beginning, for me at least. Starting this program I will perform 1 metcon a week and increase it every 4-6 weeks, depending on how I’m progressing strength-wise. If you need some more conditioning work,then by all means sprinkle in some metcons and run-row intervals, but do so at a slow pace. This program is designed to build strength, not overall conditioning. It will add some conditioning, but its main focus is max strength.

That being said, keep your metcon work short. 8 to 15 minutes should be sufficient starting out. Do some “Girls”, couplets, and triplets that will gas you quickly, but not last forever. Down the road we will begin doing longer conditioning sessions, chippers, and long runs and rows.

That’s the program to start. If you have any questions about designing your program, don’t hesitate to ask.

Workout of the Day 7/16/13

Posted: July 15, 2013 in WOD
Tags:

- KB swing – 4 x 5

- Deadlift – 5, 3, 2, 1

- Barbell row – 5, 3, 2, 1

- Pullups – tabata protocol

- 2 pt plank – 4 x :30

Workout of the Day 7/15/13

Posted: July 14, 2013 in WOD
Tags:

- Power snatch + hang snatch – 4 x 2 + 1

- Barbell stepup – 5, 3, 2, 1 per leg

- Barbell decline press – 5, 3, 2, 1

- HSPU – 6 rounds of 30/30 intervals

- GHD situps – 4 x 25

Workout of the Day 7/12/13

Posted: July 11, 2013 in WOD
Tags:

- Snatch squat – 4 x 3

- Single leg deadlift – 5, 3, 2, 1

- Single arm ring row – 5 x 5

- Ring pullups – 5 sets of max reps

- Hollow holds – 4 x :30

Workout of the Day 7/11/13

Posted: July 10, 2013 in WOD
Tags:

- KB swing – 4 x 3

- Overhead squat – 5, 3, 2, 1

- Close grip bench press – 5, 3, 2, 1

- Split jerk – 5, 3, 2, 1

- Abmat situps – 4 x 25

Workout of the Day 7/10/13

Posted: July 9, 2013 in WOD
Tags:

Skill Training

- Double Under – 15 minutes

- Handstand – 15 minutes

- Shoulder/hip/spine mobility – 15 minutes

Time Trial

5000 m row

Workout of the Day 7/9/13

Posted: July 8, 2013 in WOD
Tags:

image

- Squat clean – 4 x 3
- Deficit deadlift – 5, 3, 2, 1
- Barbell row – 5, 3, 2, 1
- Weighted pullup – 5, 3, 2, 1
- Hollow rocks – 100