Read our other CrossFit Athlete Journals:
Travis Holley and Ingrid Kantola
Michael Winchester – Athlete Journal 7/1/12
(Read Michael’s Bio here)
This week we have finally started deloading. The three-hour sweat-fest sessions are starting to wind down, and we are all starting to get our legs back underneath us. The deload process last week was gradual. So gradual we could not really tell that it was the beginning phase of the deload. A few less reps here or there – a little less percentage on the back or front squat wave, etc.
This week we really got to hit a couple of WODs hard and intense, as we had less volume, and it felt great!
This is our final week of preparations before we head off to the 2012 CrossFit Games. We will be flying out Tuesday and when we arrive we will be heading straight to check in at the Marriott and find out whatever information they have available for us. We’ll pick up our uniforms and then head back to the house to eat, rest, and get mentally prepared for the weekend!
Monday
BARBELL / STRENGTH
1) 7×2 Vertical Snatch
2a) 4×3 Snatch Pull
2b) 4×3 Drop Snatch
3a) 4×20 Glute Ham Raise
3b) 4x Max Effort Toes 2 Bar
CONDITIONING
5 rounds for working time:
5 Muscle Ups
20 Burpees
7 Deadlift @ 315/225
Rest = ½:1
Tuesday
1) 40 minutes of practice on Rope Climbs, Cargo Net Climbs, Handstand Walking and Monkey Bars.
2) 30 Minutes of practice on an obstacle course: over and under short and big walls, traversing telephone poles, traversing even and uneven bars.
Wednesday
4th of July! Rest Day!
Thursday
BARBELL
1) 10×2 3-position Snatch + 1 Hi Hang Snatch
CONDITIONING
2) Partner WOD For Time:
100 Kettlebell Swing @ 24/16
50 Burpees
15 Muscle Ups
10 Snatch @ 185/120
15 Muscle Ups
50 Burpees
100 Alternating Partner Wall-Balls
Friday
BARBELL / STRENGTH
1) 5×3 Split Jerk
2a) 10×2 Deadlift @ 50% + 25% Band Tension
2b) 5×5 Seated Barbell Press
CONDITIONING
1) 3 rounds for time:
12 Handle Handstand Push Ups
12 Glute-Ham Developer Situps
12 Hang Squat Cleans @ 155/105#
2) 12 Minutes: Row for Meters
30 seconds all out, 30 seconds active recovery
Saturday
1 hour: Swim and Run @ conversation pace.
Sunday
Rest Day.
