Warm-up:
court jogs, box drill
dynamic squat stretching
3x5 low-bar back squat (45x5, 95x5, 135x3, 185x2 then 3x195)
3x5 shoulder press (45x5, 55x5, 65x3 then 3x75)
3 rounds of:
5 L-pullups
10 decline situps
Nothing fancy, just getting back to a linear progression routine. Squats felt nice and solid, only the slightest stall in the last two reps of the final set. Shoulder still tweaky, can feel it clicking - keeping press weight low for now.
Wednesday, March 2, 2011
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2 comments:
You doing a Starting Strength type program? I went ahead and got the book, but I haven't implemented any of its programming. I figure I'll follow some of the crossfit randomness for awhile and then switch over if I want a change.
Basically, with a few tweaks to allow for climbing interspersed amongst the days. I'm going with a linear progression, focusing on squats 2x a week and deadlifts 1x a week as primary lifts, along with bench/press.
Rip's setup calls for 2xsquat, 1xDL one week, 2xDL, 1xsquat the next. I get a decent amount of pulling strength from climbing, etc., and deadlifts are brutal, so I think I'll try to keep it squat heavy.
The other lifts (power cleans, weighted pulls) I'll fit in when I can.
Just trying to build up a little base strength, and get back into a routine...
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