Goals;

300 kg Oly Total
Snatch 132
Clean and Jerk 168-170
Front Squat 190*1

Fran Sub 7
Murph Sub 45
King Kong "finish"

20 Chins (Strict)
20 Ring Dips
10 HSPU
30 Double Unders Unbroken
Mile Run Sub 7
Walking on Hands 30 seconds

Joshua Peters sent this.

Watch "Kris talks Infinity Rig Socket System and Attachments" on YouTube

https://www.youtube.com/watch?v=Jz4jtsBuO0U&feature=youtube_gdata_player

Joshua Peters sent this.

Thursday Workout;

Hand Balancing;
HS Supported
HS Free
Frog Stand
Snatch High Pull (No hook)90*2*3
Close Grip BB BP 85*5 95*5 100*4 75*7*3


Joshua Peters sent this.

Wednesday Workout;

Rack Jerk 110*1,120*1*3
Front Squat 125*3*3
Metcon:
Tabata (<1 min transition between the following)
Run 8mph @2%
ERG Rower 8.5
Sumo Deadlift 60kg
Stretch
Light Back Massage

Joshua Peters sent this.

Monday Workout;

Snatch 90*1 95*1 100*1 102*0 102*1
Clean 110*1 120*1 100*3 105*3
HSPU *6/ *4/ *2
Dead 60*12 60*8 60*4
Stretch

Joshua Peters sent this.

Saturday Workout;

Fried
Front Squat 141*1*4
Close Grip BB BP 90*7*3

Joshua Peters sent this.

Friday Workout;

HSPU 10kg Depth*2*3
HSPU No Support *10*3

Metcon:
Isabel (Light)  42*30 not timed - broken/ thirds

Chins *8*3

Joshua Peters sent this.

Wednesday Workout;

Addendum:
Dips *12*4 (90sec)

Joshua Peters sent this.

Wednesday Workout;

Clean and Jerk 110*1+1*3
Front Squat 125*3*3
Metcon:
2 Rounds
250m Row
25 20Lb Wall Balls
Stretch

Joshua Peters sent this.

Tuesday Workout;

HSPU *6*3
Snatch 90*1 100*1 (lil forward)

Metcon:
3 Rounds
1/4 Mile @2%&8.0mph
Chins (21,15,9)
KB Swing 32kg (9,15,21)
Stretch


Joshua Peters sent this.

Monday Workout;

Snatch High Pull 90*5 95*5 90*5
Rack Dead 170*3*3
DB BP 65Lbs*12*5 (2 min)
Wide Lat PD 60*12*4 (2 min)
Stretch


Joshua Peters sent this.

Saturday Workout;

HSPU (20kg Ivanko Risers) *2*3
Dbl Unders 21 (broken)

Joshua Peters sent this.

Saturday Workout;

Snatch 90*1*2 (one near miss and correction) 100*1*2 easy
Clean and Jerk 120*1+1 130*1+0(press out) 130*1+0(bad miss)
Front Squat 130*1 135*1 140*1*3
Kip Practice *3*2 (weekend left elbow...)
Stretch

Joshua Peters sent this.

Wednesday Workout;

Snatch 90*1 95*1 100*1
Clean and Jerk 110*1+1 120*1+1
Front Squat 125*3*3

1/4 Mile @ 2%&7.5mph
30 Chin Ups
40 Push Ups
50 Squads
1/4 Mile
Stretch

Joshua Peters sent this.

Watch "The CrossFit Games Are Coming to ESPN2" on YouTube

http://www.youtube.com/watch?v=N15VDc1KP4w&feature=youtube_gdata_player

Joshua Peters sent this.

Monday Workout;

HSPU *4/ *6*3
Snatch High Pull 90*3*3
Rack DL 170*3*3
DB BP 65Lbs *12*3/ 65 *10 (2:30 Rest)
Wide Lat Pd 60*10*3
Stretch


Joshua Peters sent this.

Tuesday

92.7kg

Joshua Peters sent this.

Saturday Workout;

Snatch 95*1
Clean and Jerk 120*1+1
Front Squat 120*3 130*2*2
Stretch


Joshua Peters sent this.

Thursday Workout;

Hand Stands
 Wall *3*3
 Free *3*3
Chins *8*3
Pull Up + Pull Up Lockout *1+3*3
Frog Stands *3*3
Samson Stretch

Hour Break

Clean and Jerk 100*1+1*2
OH Sq 50*3*3
DB BP 70Lbs *8*3
Stretch

Joshua Peters sent this.

linear / progressive wave strength cycles?

Not an original idea (Milo and baby bull training) but feasible.

Like to remind that I pulled f floor, squated, benched and did a pull up variation 4 days a week for 10+ weeks this summer. The idea being similar.

I would be interested to see how this would go for you. I'm sure this would radically change low RM ability in the 18-25 yr old set...not as sure for the 38-51 yr old set...

I think 3 on one off and undulating 2 sets a workout is quite interesting. I think it would be more successful in the DL than OHP. One cycle through it might be really good. Multiple times I think would get quite stale quickly.

How would you merry it to pull off floor-centric WODs and overhead-centric WODs from main site?

Joshua Peters sent this.

----- Reply message -----
From: "Paul Benoit" <PaulBenoit@NYC.RR.Com>
Date: Wed, Sep 7, 2011 7:42 pm
Subject: linear / progressive wave strength cycles?
To: "'Joshua Peters'" <cultureshot@hotmail.com>

Hi Josh,

 

Because I am a nerd at heart and love to read all things CrossFit, I’m curious as to your opinion on this ‘strength program’?

 

http://whole9life.com/the-603-ptp/  

Tuesday Workout;

Snatch 80*1 85*1 90*0 90*1*2 (finishing pull helps)
Clean and Jerk 110*1*2
OHP 50*7*3
Front Squat 120*3*2
BB BOR 40*10*2
Wide Lat PD 65*8*2
Stretch

Joshua Peters sent this.

Friday Workout;

HSPU *3*5
Snatch 87*1 92*0 92*1 97*1 102*0*3 (not finishing pull? And not alert)
             -stressful week + sleep depriving argument
Pull Ups *5/ *3/ *3
Pull Up Lockout + Pull Up 25*3+1*3
Ring Dips *5*5 (75 sec)
False Grip Angled Ring Row *5*3(75 sec)
Stretch

Joshua Peters sent this.