I started today's workout with some press work. I plan to spend the next two months trying to make some significant strength gains without spending too much time on strength biased exercise. I have it worked out where I'll be hitting each of the major lifts every 10-14 days. The olympic lifts I plan to hit every 7 days. For example, since I pressed today, I'll have pressed again by two Thursdays from now. But I won't press again before at least 10 days have passed. I will continue to do met-cons 4-5 days a week. It's a bit of an experiment, we'll see how it goes. I believe that purposeful strength work performed within these time frames along with strategic met-cons will see some significant strength improvement while still maintaining and even improving overall work capacity and fitness. I started the experiment Monday, 6/1, with the deadlift. We'll see how the next couple of months shape up. Stay tuned.
Today's press workout was 5x5 trying to hit a max effort 5 rep on the last set:
-5 x 95#
-5 x 115#
-5 x 135#
-5 x 145#
-3 x 150#, 2 x 150# push press
Failed on the last attempt at 5 but was still a very productive press day. I really see my press strength improving a lot over the next 8 weeks.
I finished off with some wheel work after a light and fast met-con for time:
-21 box jumps, 24"
-run 100m
-15 box jumps, 24"
-run 200m
-9 box jumps, 24"
-run 400m
time=4:08
My runs are getting faster. I've been working a lot on pose running. It is legit. I feel faster than I've ever felt on my feet and don't have much problem keeping a 1:20-1:30 min pace on 400m runs during wods. And it seems like it takes much less effort to run pose. But you have to think about it at first which is the tough part.
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