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-   -   Power Endurance (https://board.crossfit.com/showthread.php?t=71085)

Ross Hunt 10-25-2011 06:52 AM

Power Endurance
 
I'm doing a bare-bones Crossfit Football-inspired program, following my own programming to allow for more irregularities of work schedule and considerations of equipment.

Right now:
6', ~180-195
Squat somewhere in the 315-365 1 RM range
Deadlift somewhere in the 400-425 range
Clean ~ 265 (power)

I have been at about a 460 dead, a double bodyweight squat for reps, and a 285 power clean at the same bodyweight; I'd like to get back there in the context of Crossfit Football-style program. Here goes.

Ross Hunt 10-25-2011 06:58 AM

Re: Power Endurance
 
2011-10-23

Sunday

Speed
Change of direction sprint: ~8-12 reps of 20 yard shuttle (not sure if it was 20 yards; I use the center circle of a soccer field). best rep: 8.45 seconds. Very consistent on these; hard to get lower
Strength/Intensity
Deadlift 3x 185, 275, belt, 325, 345, 365, 385, Re-set for each rep, solid, not too hard
Untimed Circuit:
3 rounds :
- 10 standing ab wheel (~6 feet)
- 10 80 pound russian swings (emphasis glute extension/hollow)
- 10 dragon flags
-10 swings
Conditioning:
AMRAP russian swings x 80 in 1 minute, rest 1 minute:
33, 33, 34.

Foam rolling IT band, mobility.

Ross Hunt 10-25-2011 07:01 AM

Re: Power Endurance
 
2011-10-24

Monday

Strength/Upper
Overhead Press 5x 95, 115, 135, 135, 135 strict
3 rounds not for time:
10 ring dips
10 L-chins
2x length of basketball court with sled and 90 pounds (sled is really a plyo box)

All sets unbroken. Best sled push was 27 seconds.

Ross Hunt 10-27-2011 05:45 PM

Re: Power Endurance
 
Tuesday

Rest

Wednesday

Rest


Thursday

Warm-up/foam roll IT band
Vertical Leap x ~10-15 jumps. Got a consistent jump to use as a baseline for progress; will measure later
Power Clean: 10-11 singles x 110 kilos on the minute (10 minutes), pretty easy
Back Squat: warm-up x 135, 185, 225, 255, 275, belt 5x 295, 315 solid
Hill sprints x ~7: Best time ~ 12-13 sec
3x8+8 dumbbell bulgarian split squats x 60s, 70s, 70s alternated with
2x 16 dragon flags

Ross Hunt 10-30-2011 07:04 AM

Re: Power Endurance
 
Friday

Rest

Saturday

Overhead Press 3 x 135, 140, 140, 140 (pounds)

Strict Chin x 18
4 rounds of :
10 clapping pusu-ups
Sled Sprint + 90 pounds x length of basketball court
~90 seconds rest
Strict chin x 15

Not much time yesterday, so I did a quick workout. Press was fine. I continue to be humbled by the sled; I started with a time of 35 seconds for the push-ups plus the sprint, and it plummeted quickly to over a minute; I broke my push-ups on the last round just out of general systemic fatigue. Love that sled. I am various to see how much I can push up my leg volume using this thing. I still have 0 leg pain the day after.

Ross Hunt 10-31-2011 06:44 AM

Re: Power Endurance
 
Sunday

Change of Direction Sprint:
T-drill shuffle (sprint 30m, carioca 10 left, carioca 20 right, carioca 10 left, backpedal 30m) x 3 reps: ~21.5 seconds
T-drill sprint (sprint 30m, sprint 10 left, sprint 20 right, sprint 10 left, sprint 30m) x 3 reps: ~ 16.5 seconds
Deadlift: 3 x 180, 270, 320, (belt), 340, 360, 380, 390
4x10 standing ab wheel roll-outs to ~6.5 feet, alternated with:
3x10 back extensions+10 glute-ham raises with 45 pound plate on 45 degree bench
40-50 glute ham raises, no weight
A few others ab drills and 1-leg hip bridge drills, but not much gas left.


Love the T-drills; a lot of fun. Deadlift is progressing as scheduled. I feel like I need a little more volume if I want it to keep moving. In the past I've done this by adding deadlift and squat volume (multiples triples and then higher reps (6-10) for squat). This takes a long time and leaves me kind of slammed; I'd like to see if I could accomplish the same thing by just adding a couple more sets of 5 to my squat day and seriously ramping up posterior chain volume (esp. hip-extension-dominant exercises like weighted glute bridges), since glute recruitment and integration into hip extension throughout the lift seems to best predict my success. So I'll do a glute circuit after my upcoming squat day and, get a couple days of rest (1 upper and 2 rest days), and then see if I can roll steamroll the 395x3 deadlift.

Ross Hunt 11-04-2011 06:31 AM

Re: Power Endurance
 
Mon, Tue

rest


Wed

Power Clean x 135, 185, 205, 225, 235, 245, 255, 265
Back Squat 5x 135, 225, 275, 295, 315, 315, 315
a few heavy DB swings
Row 500m x ~1:30

Row time was distorted because I didn't clear out the time when I started from half-catch. My top rowing power has increased substantially; I was pulling 1:15s at the beginning. My ability to sustain 1:30 has definitely decreased since crew, though. :)
All in all, good workout, extremely fast (had ~35-40 minutes total)




Thur

Overhead Press 5 x 95, 2 x 115, 5x 135, 145, 145, 4x145, 1x145

Complex:
Push-Press 185x10
Pendlay Row 185x10
Narrow Snatch-Grip High Pull x 10
3:00 (everything more or less unbroken)
Rest 3:00

Push-Press 185x10
Pendlay Row 185x10
Narrow Snatch-Grip High Pull x 10
6:00+ minutes (Push-press 8,2, Pendlay 4, 3,3, Snatch-grip high pull, 5,4,1)

Russian Swings w/ 105-pound dummbbell, ~50 in ~5 minutes, with a few clapping push-ups and leg raises mixed in at the beginning.

Ok session. Once again I find myself moving into my Deadlift day having accumulated less posterior chain volume than I wanted to on the Squat day. I suppose I'll survive. ;)

I'll focus on glute assistance after DLs because that remains my priority, but then I'll double up on the subsequent squat day, doing glute work there as well. I can then switch to focus on unilateral/ trapezius stuff after deadlifts (think bulgarians or lunges and high pulls).

Ross Hunt 11-06-2011 01:55 PM

Re: Power Endurance
 
Saturday 11/5/2011


Change of direction sprint: shuttle drill (10/20/10) 8 x 8.5-8.9 seconds
Not sure of distance; the '20m' leg of the drill was the length of a short big box gym basketball court

Deadlift 3x 135, 225, 275, 315, 355, 375, 385, 395, 405

Untimed assistance circuit:
Barbell Hip thruster 10 x 135, 185, 185, 185, 20x 135
Evil Wheel roll-out with barbell from standing: 4x10

Metcon:
Row 250
10 incline sit-ups w/10 pounds plate
Row 250
sit-ups
Row 250
sit-ups
Row 250

7:15 without killing myself.


Good workout; I don't know if I've ever done 405 for a triple with a re-set between reps, so that's good. Rep quality was good; all the volume I've been putting into glutes and hip extension is definitely helping.

And to celebrate, I did.... more glute work. :)

Ross Hunt 11-07-2011 10:45 AM

Re: Power Endurance
 
Sunday PM:

Overhead Press: 145 x 5, 4, 1, 3, 1
Untimed Couplet:
Ring Dip: 25 pounds x 10, 7, 2, 1
L-Chin 25 pounds x 5, total of 5 reps, 10 pounds x 7, 2, 1.

Rigged up a sled drag apparatus and 6-8 reps of sled drag with ~135 pounds; brutal. A good rep was just under 30 seconds for the length of the basketball court (~ 30m).

Ross Hunt 11-09-2011 07:43 AM

Re: Power Endurance
 
Monday: Rest

Tuesday:

Some max verts, unmeasured
Power Clean 1 x 135, 185, 205, 225, 240, 250, 260, decided not to take 270
A bunch of triples with 230 and 225, some from hang, some from floor, with jumps.
Back Squat 3x 135, 225, 275, belt, 5x5x315
Max Rounds in 5 minutes of:
Row 200 meters
15 100-pound Russian swings
3 rounds in 4:58.

Good workout. I didn't push up my clean; I think I wasn't perfectly recovered from the deadlift. I hit my volume goal in the squat, and then some (up to 5x5 @ 315 from 3x5x315) and the weight felt lighter. It somehow gets easier to squat heavy weights after you get up to 315;makes it easier to sit back.

Having hit that goal (5x5x315, I will go up to 1x5x335 on my next workout and then add sets of 5 weekly to reach 5x5x335).


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