What’s silly about that workout? Talk about getting right to the point. If you used good weights then I’m sure it was a solid workout for leg day. How’d those burpees feel after all the leg work?
Burpees were actually pretty easy. Did 18 in 1 minute, rested a minute, then did 9 in 30 seconds, rested 30 seconds, and did 8 in 22 seconds.
The prescribed workout was 10x10 at 50-60% of 1 RM - which for anybody with a decent 1RM (Mine is 350 which isn’t crazy high, but is decent) is just an absurd amount of volume. 8x8 was doable. If I’d done 10x10 at 210 (60%) or even 50% (175 - could have probably done this) - I’d have been smoked for the week.
For the front squats, what went for me was grip and lower back. I don’t front squat that much so was nice. Also went lower than usual. I squat to a 15" box usually, which is right at parallel. I don’t pause, just use as a guide as I’m managing my depth slowly in my patellar tendon recovery. Today, went down to 13" and felt good.
The “silly” thing about the workout is this crossfit gym doesn’t really do programming. They do strength and metcon. The metcons are pretty good and I enjoy them, but it would be very easy to have the strength stuff consistently programmed, and metcons would be easy to program as well, but the owner sort of hops from idea to idea. She must have read about the merits of high rep squats and running, as we’re seeing a lot of that these days. I’m all for both of those things, but I’m kind of a maniac about ideal programming. Due to my schedule, I end up doing the classes too often and it slows my progress.
That’s the reason I can’t follow it. Where’s the progression? What’s the goal (other than to just get smoked by the workout)? I need some sort of structure or plan. My current training is probably as wild as it’s ever been. I’m mostly planning my bench work and I’m kind of playing everything else by ear. I have some guidelines but I’m loose with them.
There are CrossFit programs out there intelligently designed (for CrossFit athletes) - but less relevant for someone with a specific goal (me - getting back on the track and moving absolute strength numbers).
For the regular joe who isn’t that strong and wants to be healthy and look good, I think the randomness works well.
36 burpees first thing in the AM
I got to design the strength portion of the workout at the gym today, which worked out well:
- 6x3 (1-1-1) snatch - High pull, Power Snatch, Hang Full Snatch - and did last 3 sets as my 3x3 snatch workout this week. Did 3 warm up sets at 65-95-115, then a few working sets at 135, then 3 at 145, 3 at 165, 3 at 180.
- Metcon: Every 3 minutes:
a. 10 power snatches at 115
b. 5 OH Squats
c. 30 Double Unders with jump rope
Snatches went up very easily today, especially considering I haven’t done a ton the last 3 months due to shoulder pain. Shoulder is hurting after today, so might be awhile before I snatch again, but that’s my heaviest triple in a long time and to hit the third from a hang is really good for me.
The metcon was taking me about 1’15" per round. Last round was hell, and those double unders get tough…
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1:15 of work with 1:45 rest is better than I thought it’d turn out.
I have a MetCon that I do that’s 2 cleans, 2 front squats, 2 push press EMOM. It’s about 20-25 seconds of work. Never done anything more than EMOM. Might have to come up with something.
I prefer the 20-30 seconds work time frame. Today pushed me.
37 burpees at night
Gym workout
- Complex - 4 rounds
A. Step ups (bar on back) to 20" box x16 (8 each leg) at 135-155
B. DB military press - 4x12 at 35 (shoulder killing me, so took very easy)
C. Pendlay row - 4x12 at 135
Metcon - with partner (I go you go)
- 5 mins tire flip 1 min rest
- 5 mins aerdyne for calories 1 min rest
- 5 mins 30 yard prowler push
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Day off. Work kept going 7-7
Kidding. 38 burpees. Something.
Gotta keep the streak alive!
39 burpees at wake up
- 40 burpees warmup
- A bunch of snatch technical work up to 175
- Clean tech work at 185 and 205
- Power clean 3x3 at 210-235-255 (6 reps)
- Deadlift warm up then 3x3 at 355-395-435 (3)
- Squat warm up then 3x3 at 275-305-335 (4)
Everything felt slow and grinding today but got it done.
Rested Sunday. More travel today so just burpees. 41 this AM.
Still on the road;
- 42 burpees at wake up
- Will get down and do cardio and some assistance work in hotel gym in a bit
10 mins on stair Stepper
Superset machine bench press with seated rows
10-9-8-7
Superset DB curls with T push down
10-9-8-7
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My travel and work schedule really make steady progress difficult at times. Today and tomorrow only days not traveling this week and my only time to workout is 630-730. It’s 5/3/1+ week and top sets getting pretty heavy and no way I could hit multiple reps at those weights (185 snatch, 265 clean, 355 squat, 445 dead lift). At early AM that would be recipe for injury. And meetings from 8 am to 5 and function from 6-10 pm.
So going to take advantage of down week to make sure I rest my shoulder a little bit and just get some work in.
- 43 burpees
- Superset triples to 245
A- front squat
B- pendlay rows - Loaded carries body weight x 400m
Rows started feeling heavy and cheating. Cleaned from floor to start front squats
It might be tough to see progress when you can’t always do the exercises that you’re prioritizing. Lifting can be so specific–especially Olympic movements (as you know).
Keep up the good work! You’re doing a hell of a job putting in work in hotel gyms and doing whatever it takes.
What cycle are you on with 5/3/1? Also, I did power cleans when I was doing 5/3/1 and really struggled do make progress work it. Fatigue killed me on the PR sets because technique is so important. I struggled to get 5 of my 5’s week and never got more than 3 on 5/3/1 week. I decided it’s just not a good approach for Olympic movements.
Jim has said in the past to stick to either 5s pro or minimum reps when doing 531 with cleans. I wouldn’t even worry about ever doing a high rep set other than conditioning purposes or a challenge really.