Wednesday, July 11th, 2012 Workout

I felt pretty good overall and I did not put up big numbers on my strict handstand push ups, but it was a huge improvement from a couple months ago. I kind of regret over the last 6 weeks, kind of being scatter brain with what I wanted to do, and not following Coach Mike’s Programming, but overall I am happy I am back to my mindset of putting the work in and not making any more excuses. I still have about 8 months left until the CrossFit Opens begin in February. My handstand push ups are still a weak point, but with the assistance movements that I have been performing, they have felt better as of late. I also did the handstand push ups with a very close grip, where the position was inside my shoulders, which increases the range of motion, and also will build up some weaknesses.

Another good note was that db split squats felt very good today, as about 6 weeks ago, these were brutal, and struglled with baby weight. My single leg strength is improving, and I believe it is helping with some imbalances with my leg strength. Single Leg Strength I am beginning to realize is a huge factor in increasing your strength in your legs, and a vital portion to improving on your leg strength.

Power Cleans were okay, but still having a problem with being able to finish the lift clean, and also finishing with a good third pull. The weight does not feel heavy, but just feel my technique is off, and just need to hit some more skill sessions and concentrate on my second and third pull…

Wednesday, July 11th, 2012 Workout:
A. Power Clean @ 230 lbs, 10 sets of 1 rep, rest 1 minute between sets.
B1. Clean Deadlift Cluster, 1.1 x 4 sets, rest 3 minutes
365-385-400-400, all felt pretty good, but the grip is tough being pronated and having the hook grip on.
B2. Strict Handstand Push Ups, Shoulder Width and closer AMRAP x 4 sets, rest 3 minutes.
C1. Front Rack Barbell Lunge, 6/each leg x 2 sets, rest 2 minutes.
C2. Weighted Ring Rows @ 50 lbs @ 30×0, 8 reps x 3 sets, rest 2 minutes
D. DB Split Squats, 8-10 reps x 3 sets, rest 1 minutes, each leg
60 lbs x 10 reps, 60 lbs x 10 reps, 70 lbs x 10 reps