"Monday Workout of the Day"(3.15.2011)

*Monday Workout of the Day, Monday, March 15th, 2011*

Today, I am switching the Total Body Movement from Deadlift from last week to Power Snatch this week. My goal in this program is to vary the movements so I do not burn the Central Nervous System out in the meantime. It is scientifcally proven that if you work for more than 3 weeks of max effort on one single movement, that you will not get stronger or see results, but will actually stall or get worst. I am taking the remedy from Westside Barbell, but making it into a Hybrid CrossFit Strength Program, where I am attacking every realm of weightlifting every week. My body will adapt to this way of working out and with the hopes of getting stronger in each movement that I perform. So, for instance I did deadlifts last week, in two weeks I will go back to that movement and go for another heavy day. I will be constantly switching the movements from max effort days to speed and dynamic effort days. This type of program is called conjugate method, which Louie Simmons from WestSide Barbell made famous. However, the Russian weightlifters in the 70’s were famous of performing such methods of lifting and had great success. Like I said before, this is a trial run for the next 6 months and gives me an opportunity to see what is working and what is not. Fitness is like a science, you test things, re-test them, test them again, re-test them, and see what works. If it works, keep it in your arsenal, if it fails, throw it in the trash. Only way you get better as a coach, trainer, athlete, and human being is being a data nazi, and tracking your results!

*I performed Power Snatches today for a heavy set of 3, and then supersetted with light good mornings to emphasize a recovery model for my hamstrings and glues. I performed high bar bent over good mornings with a slight bend in the knees. Good Mornings are an excellent exercise to build up the erectors, hamstrings and glutes by extending the legs and back at the same time.*

*I followed up the strength work with a short metabolic conditioning workout of the day. I will be performing two short met-cons a week to hopefully keep my fitness level where it is now, but will mainly be bodyweight material workouts. I performed the mainsite wod from crossfit.com a couple days ago with wall balls and pull-ups.*

*Monday Workout of the Day, March 15th, 2011*
A1. Power Snatch, 5 sets of 3
A2. Bent Over Good Mornings, 5 sets of 3 @ 40% of 1 Rep Max Back Squat(125 lbs)
B. 7 Rounds for time of:
10 Wall Balls
10 Pull-Ups
Time: 3:55