After completing Crossfit Open workout 12.5, I took four consecutive days completely off. I then went to Strength Headquarters in Endwell, NY to check out another gym and to train in a different environment and in a different way. That session included some speed bench, some peg board work, rows with a sled and a prowler suicide sprint. It was a good session and was fun to train in a different way.
Saturday I started in on a program that will hopefully allow me to reach my goals of improving my squatting and Olympic lifting numbers. I am following a Hatch squat cycle which will involve a large volume of squatting at specific percentages with the plan of testing 1RM in 3 months. It will involve low bar squatting on Sunday's and High bar back squatting on Wednesday's with Olympic lifting practice on the other three days of training per week. Tuesday's and Friday's will be rest. Conditioning and skill practice will also be added in but the main focus squatting and Oly lifts. It will be challenging to squat this much but I'm hoping to really reap some nice gains from this as it will be the first time I have ever been on a specific cycle devoted to squat development.
My training priorities are as follows:
1. squat work - get in if it's the only thing I get to.
2. recovery and mobility( foam rolling, proper warm-up and cool down) and staying hungry in training even if that means more rest days.
3. Oly skill work and development. It's not about the weight on the bar, it's about being efficient with the movement. I know I can pull higher weight with shit form but this is the off-season, time to develop here.
4. overhead pressing stability.
The percentages for the squats were light this week and went without a problem. The Oly work was enjoyable to work the movement and not be concerned with weight for the time being.
Only did one 3,2,1 go workout this week and it was a wheelhouse one for me.
8 min AMRAP of 7 reps 275 deadlift and 35 double unders. I kept it about 90% and stayed mostly unbroken with the movements. I got 8 rounds plus two deadlifts.
Todays workout will be High Bar back squatting followed by Press and Front Squat supersets. The conditioning portion will be Prowler suicides and the skill work will be handstand walks and vertical jump testing.
Tomorrow will be finding 1RM for the day in Snatch and Clean and Jerk. I will only go up in weight if the lift is executed smoothly and will not count power versions of the lifts as this has stagnated my lifts in the past.
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