Sorry all! This has been a busy week, and I haven’t posted daily like I wanted. So lets catch up.
The reason I have struggled with getting everything done this week, despite being on spring break, is because I have begun to get hours at Meyer Fitness in Norfolk, VA. This summer I will be completing a 400 hour internship, and to make things easier, I am grabbing some hours now and getting ahead. I was able to 12 hours this week. So I am now 3% down with my internship! LOL. I love Meyer Fitness and truly believe I picked the right place to work this summer. If you are in the Norfolk, VA area, stop by!
I started the muscle and strength routine on Monday, I did get to post that! On Tuesday I dd a supplemental routine to help me hit the muscle groups not worked during the Soviet Strength routine. That workout looked like this:
3 sets of 5 Snatches, 135lb
3 sets of 8 face pulls
3 sets of 8 reverse pec deck machine
4 sets of 4 Heavy shoulder press
3 sets of 8 seated leg curl
4 sets of 4 heavy one arm row
2 sets of 10 standing calves
2 sets of 10 seated calves
This was followed by 25 per side of 35# turkish get ups, 100 pushups, and 100 situps.
My Turkish Get Up goal
On Wednesday I did 6 sets of 3 for my soviet routine. The takeaway from Wednesday was: Bench is going to be hard when doing sets of 5 and 6, Squats feel really good, but we will see what 6×6 is like, and chin-ups are the exercise that gets you. The only way to finish my 3 reps, was to drop the weight a little after 3 sets. If you are following along, whenever you cannot reach your rep count, drop some weight. Do not simply to lower reps for more sets. Keep the rep scheme the same and go lighter.
Thursday was another day to focus on other movements. I chose to follow Crossfit Challenge’s 13.2:
5 shoulder to overhead press with 115
10 deadlifts with 115
15 , 25″ box jumps
repeat as many times as possible for 10 minutes. I completed 6 rounds for a score of 182, I got the two from 2 presses in unfinished round 7.
And back to today- Soviet routine, 6 sets of 3. I followed the same routine as on wednesday and felt much better about my performance.
Ok, so I am all caught up! Don’t forget- Do Not Waste a Workout, Finish with proper nutrition!