Clean PRs, Fran, 20 Rep Breathing Squats: Dan’s Weekly Training - FITNESS PAIN FREE

Clean PRs, Fran, 20 Rep Breathing Squats: Dan’s Weekly Training

Left to Right: Danny, Spencer Hendel, Me, Jose

I did my crossfit Level 1 certification over the weekend in King of Prussia, I have a write-up to follow but I’ll leave it at that for now!  We did Fran and another triplet workout during the cert.

9/1/2012

Technique practice

“Fran” 21-15-9

  • 95lb thrusters
  • Pullups
  • 3:50 – Not a personal best but I was really focusing on technique.

9/2/2012

Technique Practice

AMRAP – 10 minutes

  • 8 Pushups
  • 10 Medball Squat Cleans
  • 12 Sit-ups
  • 7 rounds 8 pushups and 5 squat cleans

9/3/2012

Dynamic Warm-up

Overhead Squats – Max Effort 5’s

  • 95, 135, 165, 185, 205 – got sloppy toward the end, knees coming in

Push Press – Practicing stringing reps together

  • 135 x 18, 16, 12 – 60sec rest between

Back Squats – Breathing Squats

  • 135 x 5, 185 x 3, 225 x 3, 235 x 20 – Nice and difficult.

Band “W” 3 x 15

9/4/2012

Hip, T-spine, Ankle and Shoulder Internal Rotation Mobility

Single Leg Helicopters –  2 x 10

Single Leg Deadlifts 2 x 10 @40lbs

Get-up Transition Work

Pistol Practice 4 x 5-10/leg

Single Arm DB Snatch 3 x 50(25/arm) 60sec. rest between sets

Brettzel, Ankle and Squat Mobility

9/5/2012

AM: Dynamic Warm-up + Shoulder Static Stretch

L-Muscle-up / Dip Skill Work – 10′

Glute-Ham Raise / GHD Sit-ups 3 x 10-15 each 30sec. rest between

Row 2 x 1000m- rest 3:44 between sets

  • 3:44, 3:42

PM: Dynamic Warm-up

Power Squat Clean +Hang Squat Clean + Split Jerk Complex

  • 95, 145, 165, 185, 205, 235, 255

Power Squat Clean +Hang Squat Clean

  • 275 PR

Deadlift – felt heavy today, didn’t push it

  • 275 x 3, 365 x 3, 425 x 1, 485 x 1

Met-con: For time – 14:01

  • 200m run
  • 15 Power Snatches @115
  • 15 burpees
  • 1 rope climb 15′
  • 400m run
  • 12 Power Snatches @115
  • 12 burpees
  • 2 rope climb 15′
  • 800m run
  • 9 Power Snatches @115
  • 9 burpees
  • 3 rope climb 15′

9/6/2012

Static Stretch Shoulders

Dynamic Warm-up (Pushups variations, band W’s)

Floor Press (Pause 1 second at bottom)

  • 95, 135, 185, 205, 225

Bench Press – I wanted some volume but didn’t feel like doing straight sets, all sets of 5 – 60s rest between sets.

  • 155, 175, 195, 175, 195, 215, 195, 215, 235, 215, 235, 255 x 4

EMOM – rotating between Parallette Handstand Pushups and Pullups

  • HSPU – 8,6,5,4
  • Pull-up – 15,12,8,8

Sidelying DB external rotation 3 x 10-15

Anterior Shoulder Extension Stretch 3 x 60s.

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