Strength WOD – 12/13/09

Jon’s switching up my supplemental strength program to a CFT-style 3 x 5 rep scheme once a week since our general PCF programming is reflecting more strength elements (which I am loving).

Back squat:  205-215-225

Shoulder press:  105-115-120

Deadlift:  225-235-235

Went up 10# on the back squat, went up 5# on the SP, first time doing a 3 x 5 on the deadlift.  Deadlifts felt good for once – I’ll definitely be able to do more weight next time.

Strength WOD – 12.08.09

You might be wondering why there’s no Monday entry.  Let’s just say there are days I have at work that are completely out of my control and it ends up consuming the entire day…  Yesterday was particularly bad because I didn’t get a chance to eat lunch.  That meant I was stuffing my face with almonds throughout the day.  Some of it is on me to establish some baseline expectations with colleagues (“hey let’s take a 30 minute break so we all can grab something to eat”, or the more suggestive “I have to eat, constantly, so I’m taking a break”).  I’d like to say that this prep take priority over work, but then I wouldn’t have an income…

Okay, back into the groove of things…

Today’s Strength WOD:

• 5 x 3 Power Snatches (95-95-115-115-115)
• 3 x 5 Front Squats  (155-185-185)
• 3 x5 Shoulder Press  (105-110-115)
• 3 x (just under) AMRAP strict pullups  (13-10-10)

Was informed that today is also a “no-drop” day.  In trying to be a good PCF’er and not drop from overhead after power snatching, I ended up dropping the bar anyway on the very last power snatch after continually hitting a bruise on my thigh.  The bar ended up scraping my shins, so I had to clean up and then continue with the other lifts – fun times.

On the lift that I had done before, I hit the targeted increase in weight (SP +5), and I managed to crank out one more strict pullup (though I was trying for three more).  I definitely could lift heavier on the power snatches if I didn’t have to worry about carefully setting the bar back down.  May need to switch to a Thursday – Sunday lifting pattern to not have to worry about the “no-drop” policy.