Hey hey guys! Happy Friday and Happy first full week of October 😀 The weather has been great lately and I’m loving that Fall is coming at full force! As Candice mentioned in our most recent newsletter, both have us made some big moves lately! About two weeks ago I made the move from Cincinnati back to Cleveland. It’s been so great being home, seeing friends, spending time with family and my boyfriend. Besides that, I’ve been working on our #whhpumpkinproject, getting ready for my next weightlifting meet and coaching at Chagrin Falls CrossFit. If you’re in the Cleveland area, come check us out!
As I mentioned, I’m preparing for another weightlifting meet later this month. For this edition of weekly workouts, I wanted to share what my days typically look like when I’m just focusing on weightlifting versus CrossFit. I decided to follow another program this time around and started training under a program called Weightlifting Robots from the dark orchestra by Jon North and Jared Enderton. Let’s get to it!
Work up to a heavy set of 2 back squat with 2 sec pause in the bottom- I got up to 260# here, really happy with this considering my old max was 255#!
Find 3RM Hang Snatch- I got up to 145#
Every 90 seconds, complete 1 hang clean. Complete 8 sets. 2×1 80% 3×1 85% 3×1 90% I used 150/155/165
Find 5RM snatch grip deadlift-I skipped this today. My back has been acting up and as I get closer to my meet, I want to be careful!
Find 1RM behind the neck split jerk+split jerk- Ideally this would be done off some jerk blocks but since I don’t have any I took it from a rack. I was able to get 195# but think I could do a bit more if I didn’t have to re-catch it on my shoulders.
5×2 power snatch at 80%, every 90 seconds- My weight was 140# here. These were okay, not great. Powers aren’t my favorite, I’d rather just squat!
5×3 front squat with 2 second pause in the bottom-I used 195# These were tough but not as bad as I thought they’d be. Plus I know they’re good for me so I kind of enjoyed them. Kind of.
3×10 (each leg) kettlebell overhead walking lunge-These are KILLER. a) it’s hard to balance the kbs overhead and b)hello lunges, my glutes were on FIIIIRE
I also decided to get a WOD in today. Watching people work out while I teach inspires me and makes me want to push myself as hard as my clients do!
Warm Up: 3RFT 5 wall walks 25 situps, 5:23 I HATE wall walks. They’re the worst. I thought I moved fast until another class came in and annihilated my time!
Metcon: 6RFT 30 double unders 9 power snatch (55#) 6 HSPU; 9:21, I liked this one a lot. Definitely a shoulder burner
Find 3RM back squat- I worked up to 265# It was a grinder but I did it and was SO happy!
5×2 snatch at 85% with a 2 inch deficit- These were SUPER awkward at first. I had to stand on two weights while I snatched. By the end of my 5 sets I liked it though! I used 140#
8×2 cleans(3×1@80%, 3×1@85%, 2×1@90%) with a 2 inch deficit-I thought snatches were awkward but these were even worse. All of my sets felt weird but it made me want to do it more so I could get better! I used 165/175/185
Find 1RM bench press then drop down and find 10RM bench press-I worked up to 165#. My shoulder never feels good when benching so I eventually decided to just stop and not push it!
Warm up wod: 1 Mile Run-I decided to do it with my 6:30 class! I went out at a crazy speed and tried to hold it for as long as I could. I ended up at 6:58! I can’t even remember the last time I ran a mile that fast!
Thursday (recovery day)
Find 5RM muscle snatch- I was feeling pretty tired this morning so I worked up to 95# and decided to stop because my form sucked-
4×3 push press at 70%- I used 115#
4×3 front squats for “speed”-Not sure these were exactly “speedy” but I tried. I used 170#
Find 3RM hang snatch-Hoping I can hit what I did earlier this week or 5# more
Find 1RM hang clean-I haven’t done a 1RM of this in forever so I’m not sure what to expect!
Find 2RM split jerk-My jerk is iffy. Some days it’s great, other days it’s crap. We’ll see how it goes!
I’m also planning on wodding today but not sure what yet!
5×2 power clean @ 80%, complete 1 every 90 secs-I’ll use 160# here. Opposite of snatches, I like power cleans better so these shouldn’t be too bad
10×5 back squats at 70%-They literally wrote this as “Soul Crushing Back Squats” 😐 They must have known Saturday is my birthday and wanted to give me a nice present.
3×10 strict pull ups- Strict pull ups are my nemesis but they can only get better I guess!
Sunday- Rest Day
That’s all she wrote! The program I’m following is 6 days a week with Sunday being the only rest day. It’s funny, I found that when I CrossFit, I need that day off or a day of active recovery/getting outside. With weightlifting, I love being in there. No, lifts don’t always go as planned and yeah, some days I’m tired and sore but overall, I love weightlifting. I still love CrossFit but since I want to be more competitive in CrossFit, I tend to do more volume which really beats my body up more. Who knows, maybe that’ll change when I switch back to CrossFit! If you guys have any questions about any of the lifts feel free to leave a comment below, message us on Instagram or email us, we love to hear from you guys!!