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Friday night seems like the perfect night to look back on the weeks training, take stock and prepare to push hard again for the week ahead.
This week was a little bit lighter than usual because I had some additional work commitments that meant I couldn't run at lunch as much as I would have liked although I didn't have a rest day so I am not sure exactly where that leaves the balance for the week.
I tried a new CrossFit box Wednesday morning, CrossFit Merciless (website currently down try Facebook instead), and as of Thursday began following the workout programming of Merciless' head coach Peter Trapp. Thus far the program has been a really good challenge that has left me aching more than I have in a while.
Training for the week of 15th - 21st September 2012 looked like this:
Saturday 15th
10km run
53:00min
Sunday 16th
4 rounds 40-30-20-10 reps for time
Walking lunge steps
Push ups
Walking lunge steps
Sit ups
16:43min
Monday 17th
10 rounds for time
8 x push press @40kg
15 x burpees
10 x pull ups
10 x push ups
36:26min
Tuesday 18th
8km run
41:30min
Wednesday 19th (CrossFit Merciless)
Strength
Standing long jumps 3 x 5
Box jumps 3 x 5
One arm ball push ups 3 x 5 each side
Metcon
4 rounds for time
10 x deadhang underhand pull ups
15 x thrusters @40kg (scaled down from 50kg)
20m frog jumps
17:30min
Finisher
2 x Fat grip reverse curls to failure (26 then 16 reps)
Thursday 20th
Technique
Double unders
Pistols
Strength
3 x Hand stand push ups to failure
6 minute amrap
20 x double unders
10 x sit ups
6 rounds + 5 x double unders
Friday 21st
Strength
18kg turkish get up 3 x 5
15kg weighted push up 5 x 10
Metcon
40kg tabata back squats (56 reps)
30kg tabata push press (80 reps)
20kg tabata reverse arm curl (96 reps)
Tabata score: 242
Lunch run
3.5km run
20:00min
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