I've decided to forego the oly-lift bias for this week since most of the WODs are either strength focused or a hero WOD. Since I'm trying to steadily increase the weight during the oly-lift bias, it taxes me enough where it may affect my performance during the primary WOD. I also want to wait until my Rogue oly shoes come in since they really do make a difference in my oly lifting. I thought oly shoes were just a scam until Steve made me try them during my lifts, and sure enough my lifts felt more rock solid. Now I feel shaky and uncomfortable when oly lifting in my running shoes.
WOD:
WOD:
"Crossfit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total load to comments.
RESULTS:
Back Squat 285
Shoulder Press 155 (PR)
Deadlift 405
Total 845 (PR)
I shouldn't be disappointed with these results since it's a PR of 50#, but I really want to break 300# on my squat and would really like to deadlift 3x my body weight. I'm debating whether or not to re-implement the strength bias programming when I'm done with the oly-lifiting bias, but I know it affects my metcon performance. Plus I don't like segmenting my WODs; the WOD should be the WOD and not have separate portions. I might take Dave Lipson's approach like I did with my deadlift and pick one movement to work on for a month. So I would do 3 sets of single heavy squats for a month in addition to my normal WOD. The next month I would transition to deadlifts, the following month to presses, etc. I also plan to supplement my strength days with a 1x20 set to increase my work capacity. So a 1-1-1-1-1-1-1 strength day is supplemented with a 1x20 set with the weight set at the first or second set from the primary strength WOD. I've had with this format from the strength bias programming and want to carry it over to my normal strength days. We'll see how it goes.
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total load to comments.
RESULTS:
Back Squat 285
Shoulder Press 155 (PR)
Deadlift 405
Total 845 (PR)
I shouldn't be disappointed with these results since it's a PR of 50#, but I really want to break 300# on my squat and would really like to deadlift 3x my body weight. I'm debating whether or not to re-implement the strength bias programming when I'm done with the oly-lifiting bias, but I know it affects my metcon performance. Plus I don't like segmenting my WODs; the WOD should be the WOD and not have separate portions. I might take Dave Lipson's approach like I did with my deadlift and pick one movement to work on for a month. So I would do 3 sets of single heavy squats for a month in addition to my normal WOD. The next month I would transition to deadlifts, the following month to presses, etc. I also plan to supplement my strength days with a 1x20 set to increase my work capacity. So a 1-1-1-1-1-1-1 strength day is supplemented with a 1x20 set with the weight set at the first or second set from the primary strength WOD. I've had with this format from the strength bias programming and want to carry it over to my normal strength days. We'll see how it goes.
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