I don’t want to give up my Friday time at Solcana, the PSE Pro training plan has Friday as a Sport Specific Strength and Conditioning Workout. I need to do a better job at the beginning of the week in mapping out the plan for the week so I can move workouts around better. I also need to do a better job of getting up and out in the mornings for a workout too! Solcana doesn’t publish the workouts until 8pm the night before, but I do now know the strength schedule will be squats on Friday and Power Snatches on Saturday. <\/p>\n\n\n\n
The warm-up was Kettlebell windmills, swings, and jumping lunges. <\/p>\n\n\n\n
Strength was Back Squats and Pause Back Squats. We slowly worked our way up to the working weight and then did 4×4 it was supposed to be around 80%. I got to 155#’s and felt that was weight for the day. Then we dropped a bunch of weight and did squats with a 2 second pause at bottom and a 2 second pause just above parallel each rep. I did these at 115#’s. It was supposed to be around 60%. 80% for me is 165 and 60% is 123. I haven’t squatted since January and nothing consistent since last summer so that isn’t too surprising. <\/p>\n\n\n\n
We then did a partner workout which was simple, but was a 14 minute AMRAP of waiter walk and weighted lunges with the same kettle bell. I used the 35# one. I can get the 53#’s up and locked out but would have struggled to maintain it throughout. I ended with 5 complete rounds and Rica finished us out with a few lengths on the waiter walk and she started first so we had a total of 10 rounds and a few reps. <\/p>\n","protected":false},"excerpt":{"rendered":"
I don’t want to give up my Friday time at Solcana, the PSE Pro training plan has Friday as a Sport Specific Strength and Conditioning Workout. I need to do a better job at the beginning of the week in mapping out the plan for the week so I can move workouts around better. I […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[665],"tags":[667],"class_list":["post-7079","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Qb","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":5518,"url":"https:\/\/www.teamcrossworld.com\/running\/2014\/starting-crossfit\/","url_meta":{"origin":7079,"position":0},"title":"Starting Crossfit","author":"crossn81","date":"June 20, 2014","format":false,"excerpt":"Today I delved into the world of CrossFit. \u00a0If you don't know CrossFit is a\u00a0regimen of constantly varied (CV), functional movements (FM) performed at high intensity (@HI) in a communal environment leads to health and fitness. \u00a0It is a little crazy and very intense. \u00a0I've read about CrossFit, talked with\u2026","rel":"","context":"In "Cross-Training"","block_context":{"text":"Cross-Training","link":"https:\/\/www.teamcrossworld.com\/running\/category\/cross-training\/"},"img":{"alt_text":"CAM05039","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2014\/06\/CAM05039-300x222.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":6665,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/08222018-crossfit\/","url_meta":{"origin":7079,"position":1},"title":"08222018 – CrossFit","author":"crossn81","date":"August 22, 2018","format":false,"excerpt":"I had the realization this morning that due to my new work schedule I probably won't be able to workout in the mornings at Solcana anymore.\u00a0 My work day will start at 7am and class ends at 6:30.\u00a0 With a 15 minute commute, that doesn't leave much time to cool-off\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6785,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/11092018-crossfit\/","url_meta":{"origin":7079,"position":2},"title":"11092018 – CrossFit","author":"crossn81","date":"November 10, 2018","format":false,"excerpt":"After a busy day of work I was glad to leave on time and get to the 3:30pm class.\u00a0 It was a small group (4 of us), but it was some good work to do.\u00a0 It was a nice long warm-up to get the shoulders awake before doing some snatches.\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7052,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04032019-crossfit\/","url_meta":{"origin":7079,"position":3},"title":"04032019 – CrossFit","author":"crossn81","date":"April 3, 2019","format":false,"excerpt":"I had trouble deciding what to do this morning. 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