So it's time to step things up until the 2010 Crossfit Sectionals in Missouri this upcoming February and today is day 1 of my new training regimen. A 3 week revolving cycle that focuses on the development of power, strength and endurance across broad domains. I'll post a sample 3 week cycle so you can have a better idea of what I'll be up to over the next 2 months.
Warm up:
Stretching movements...
PVC bar pass overs 3x10
HSPU 3x5
Shoulder Press 5-5-5 (50%1RM,60%1RM,70%1RM)
Jacob 95-115-135
WOD 1
Shoulder Press 5-4-3-2-1-1-1
Jacob 145-155-160-165-170-175*-180*
*Assisted
Warm up:
Stretching movements...
Med ball squat cleans 3x10
Dead hang pull-ups 3x5
Weighted Pull-ups 5-5-5 (50%1RM,60%1RM,70%1RM)
Jacob 70-80-90
WOD 2
Weighted Pull-ups 5-4-3-2-1-1-1
Jacob 100-110-120-130-140-145-145
WOD 3
3 attempts at max reps of:
Kettlebell Swings, 2 Pood
Ring Dips
* Rest exactly 1 minute between sets.
Jacob KBS 30-20-20, RD 35-18-13
There's something about 2 pood swings that makes me look down, maybe it's that I'm just looking for a good place on the floor to collapse.
As bad as they come in regards to pull-ups.
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