squat, press, pull ups, ghds

burpee challenge day 38

squat 5-5-5
275-280-285pr

press 5-5-5
150-150-150

3x max rep strict pull ups
23,19,16

3x15 ghds

lax practice

body:feeling well rested
sleep: 9hrs
nutrition:good
notes: so i officially am done doing crossfit like work outs for the rest of the season the running in practice was to much on top of that and I was not recovering and I got pretty sick from it. I pr'ed on my squat which I knew I was going to but am still happy about and I could definitely do more. I went straight across on the press just because I havent pressed in a few weeks. The pull ups went well and for my skill work today I did GHDs which went well too I might be sore from them I am not really sure. This new program is only 4 days a week and I left sunday optional if I am feeling a nice crossfit workout because I know I will miss them. I just do not want to get hurt during this season seeing how I am actually going to play a lot. My new program looks like this:


Monday
Squat – 5-5-5
Press- 5-5-5
Pull-ups – 3 sets of as many reps as possible (mix weight in)
Skill work

Tuesday
Power Clean – 3-3-3-3-3
Dips – 3 sets of as many reps as possible
Skill work

Wednesday
Off or Skill Day

Thursday
Deadlift – 3-3-3
Pull-ups – 3 sets of as many reps as possible (mix weight in)
Skill work

Friday
Snatch – 3-3-3-3-3
Bench Press – 5-5-5 sets across
Dips – 3 sets of as many reps as possible
Skill work

Saturday
Off or Skill Day

Sunday
Optional Conditioning

• Skills to focus on:
o Double unders
o T2b
o Rowing
o Ghds
o OH squats
o Thrusters
o Hspu
o Push ups
o Jerk


The skills are subject to change as well. They are there so that I wont loose a lot on my crossfitting when I get back to it at the end of May