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Old 05-01-2011, 09:59 PM   #1
Samuel Lee
Member Samuel Lee is offline
Join Date: Apr 2010
Location: Williamsburg  VA
Posts: 36
Please critique my summer workout.

Hey guys. So heres my goals for this summer ( in order ): 1. Get in 'crossfit shape' and improve running. 2. Maintain or even better; increase strength slowly. 3. Mental Toughness. 4. Increase flexibility/range of motion

I came up with my own workout to accomplish this, I believe it will work, but I am a little worried about overtraining. But I plan on sleeping atleast 8 hours a day and eating lots of protein and drinking lots of milk. I have been powerlifting the past four months so my focus has been strength. My numbers are currently: Squat 275
Bench 250 Deadlift 345 Press 165.

So heres my plan: (Mobility WOD every day),
M:Wendlers Squat+1 hamstring accessory lift, followed by crossfit metcon, crossfit endurance.

T:Wendlers Bench+1 accessory lift
Th:Wendlers Deadlift+1 hamstring accessory lift
F:Wenlers Press+1 accessory lift, followed by crossfit metcon, crossfit endurance
Sat:light run, swimming

The reason I chose wendlers for maintaining/slowly increasing strength is simple: I feel like with all the other crossfit/sealfit, a quicker strength gaining routine would be overtraining. The reason I chose hamstring accessory lifts on the leg days are because my hams are my weak point in my squat. i have problems at the bottom. Again I will be drinking lots of milk and eating lots of protein. So... how does this look? Also if on my 1+ rep wendlers, if I get 3+ reps, I plan to increase the weight maybe 2.5 or 5 pound more then recomended after the deload week (ex:instead of increasing bench max by 5lb, do 7.5, possibly 10)
What do you guys think? In regards to overtraining should I just listen to my body? Thanks
ps: what should my metcons look like? mix it up? I was thinking choosing a hero/girl every time

Last edited by Samuel Lee : 05-01-2011 at 10:11 PM. Reason: forgot something
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