By Rhi Reynolds

I am officially back to the grind. I couldn’t wait to throw some weight on the bar. I’m a huge fan of deloading: not only does it make you feel recharged physically, but it makes you hungry to work out again. Every time I saw someone pick up a barbell I had the itch. I felt amazing when I worked out on Saturday. Amazing enough to still work up to my current PR’s. I even had a training partner: a week before the MDUSA tryout, a girl I met at Crossfit 516 said she wanted to lift with me because she wants to get stronger and has been checking out my lifting videos. That’s the biggest compliment I think I can receive! Inspiring someone else always provides me with instant motivation. It makes me want to get bigger, leaner, faster, stronger, better, and every other word that can be associated. If you have ever inspired someone, just keep on inspiring.

 

 

Since I haven’t really gone into detail about my training, I am attaching my first 5 week program for everyone to check out. Try it out and see if you like it! I am starting from the beginning again. I only used 70% of my max so far this week. It felt awesome to hit lifts with technical precision and speed. An important part of starting out slow, despite the obvious reasons, is to gain confidence with a lighter weight and not miss. This way, you can solidify the bar path and lift positions. Everything I am doing is high volume, low intensity. This will also help avoid overuse injuries. We all know what the end of a program feels like (pure hell). Don’t laugh at the light weights, however. I had a hell of a time doing sets of 10 for squatting and push pressing. It almost feels like cardio. Actually, it does feel like cardio…and I hate cardio. But hey, I can’t wait to see what results this cycle will yield before Nationals. I want to be snatching 75 and clean and jerking 93-95 by then. I just want to crush kilos, and feel good about it.

 

“Many men go fishing all of their lives without knowing that it is not fish they are after.”

–       Henry David Thoreau

 

Nationals – Training Cycle 1 – Basic Outline

 

Training Maxes Used:

Snatch: 70kg

CJ: 88kg

Back squat: 125kg x 1

Front squat: 100kg x 3

 

Monday-(Complexes/Sn Pull/Volume Squats)

Sn triple from hip + 1 OHS

Cln triple from hip + 1 Jerk

Sn DL (slow descent) 3×5

Back squat 3×10(volume)

 

Tuesday- (Strength Assistance)

Push press/Pullups

Half Kneeling Grappler Press/SA DB Row

OH KB walks/Farmers Walks

TRX Ab Pikes/Toes To Bar Strict/Med Ball Oblique throw

Battleropes – Short Metcon

 

Thursday- (Blocks/Cl Pulls/Recovery Squats)

Sn triple blocks at knee

Cln triple blocks at knee

Rack Jerks

 

Cln DL 3×5 (slow descent)

Front squat 3×3(Recovery)

 

 

Saturday – (Max/Intensity Squats/Accessory Snatch)

Snatch/CJ – Max

Back squat 3×5(Intensity)

Sn grip PP