Had to work on some strength and power work today, it's been a while since I worked on squat cleans, jerks, back squats etc. These movements are foundational to my training plan as they develop the raw physical ability to produce force.
With the addition of conditioning work across several time domains, as well as power endurance exercises, I can transfer this raw ability into good performances in crossfit workouts. The goal of these sessions then is twofold - firstly to increase my capability to produce force in basic structural exercises and also to hone technique for the best efficiency of movement.
Training:
Squat Clean and Jerk - 3x40kg, 3x50kg, 3x60kg, 2x70kg, 2x80kg, 1x90kg x 3 sets
Back Squats - sets of 3 reps - 80kg, 90kg, 100kg x 3 sets
Close Grip Bench press - sets of 3 reps - 155lb, 185lb, 195lb, 205lb
Overhead Squats - sets of 4 reps - 30kg, 40kg, 50kg, 60kg x 2 sets
This workout is easing me back into strength work, I will look to really ramp up the poundages as soon as possible, with the goal of hitting 105-110kg in the clean and jerk, 135kg for 3 in the squat, 225 for 3 in the close grip bench, and 80kg+ for a single in the overhead squat.
No comments:
Post a Comment