Thuraday: 1) Back squat, worked in increments of 10kg up to 80kg. All triples and very well controlled. Friday: 1) ME Snatch - up to 90kg +2x75kg, no misses 2) ME C&J - up to 110kg +2x90kg, no misses 3) 3x2 Paused front squat, 90-95-100 4) 10min row, every 2nd min do 5 muscle-ups Saturday: … Continue reading Weekly digest

1) Snatch 3x1 @ 75, 1x2 @ 70 2) C&J 3x1 @ 95 3) Paused Front Squat 2x90,100,105

I've been quite busy lately, so I'm going to recap how things are going overall in the last week(s). 0) Injuries - The lower back is getting better little by little. - The upper back started getting better and then I did some bad choices during paused front squat, so not sure if it's very … Continue reading Long time no log

Wednesday: 0) Core-strength warm-up + snatch positioning 1) 2x1 Snatch @ 75kg + 1x3 @ 70kg 2) 2x1 Clean&Jerk @ 95kg + 1x2 @ 90kg 3) 3x3 Paused Front Squat @ 90kg 4) Conditioning: 10:00 AMRAP 12 Burpees 4 Bear Complex (95#) Finished 4 rounds. 5) Stretching (posterior/interior chain + shoulders) Friday: 0) Core-strength warm-up … Continue reading Adding more conditioning

Monday: 1) Weightlifting: worked up to 85kg Snatch, where I failed the first and succeeded at the second; C&Jed up to 105kg; 2) Strength: 3x3 Paused front squat @ 90kg 3) Conditioning: 800m run, followed by 3 rounds of: 5 strict pull-ups, 10 strict dips, 15 double unders Tuesday: 1) Strength: 3x3 Paused front squat … Continue reading Monday and Tuesday

1) 3x2 Snatch @ 70kg 2) 3x2 Clean & Jerk @ 90kg 3a) 3x3 Paused Front Squat @ 80, 90, 90, rest 90 sec 3b) 10 handstand push-ups, rest 90 sec 4) 3xME double unders, 60 sec rest 5) Conditioning Half Cindy -- 10 rounds AMRAP 5 pull-ups 10 push-ups 15 squats Followed by 2K … Continue reading Half Cindy

This time, my back doesn't want to recover very quickly, so I've been slowly ramping up the weights until it gets strong (or breaks again). Also combining it with lots of stretching, core strength exercises and intense warm-ups. Weightlifting: Haven't put more than 80kg on the Snatch the last week. Most workouts are with very … Continue reading Slowly recovering

My back hasn't been great the last few days. At least great to the point where I can freely move weights. Some I stick to light workouts until it gets better. Tuesday: 1) Snatch - worked up to 50kg power snatches 2) Paused Front Squat - worked up to 2x2 @ 80kg Wednesday: 1) 3x2 … Continue reading Back still tight

Friday & Saturday 1) 3x2 Snatch @ 70kg 2) 3x2 Clean&Jerk @ 90kg 3) 3x3 Paused Front Squat @ 90kg 4a) Double-Unders work 4b) ME Strict C2B pull-ups Monday 1) 3x1 Snatch @ 80kg 2) 1x Clean&Jerk @ 100kg 3) 3x3 Paused Front Squat @ 70kg, 80kg, 90kg 4) ME Strict C2B pull-ups 5) ME … Continue reading 3 weightlifting sessions

Monday Warm Up Group Dynamics and Mobility Strength THRUSTER - EMOM 10 '3 reps @ climbing weight every minute WOD 5 Intervals 90 "ON, 90" OFF: 7 Thruster @ 95/65 lbs 5 C2B / Pull Ups Wednesday Warm Up Group Dynamics and Mobility Midline 3 Sets of: 10 TTB Strict Rest 45 " 8/12 GHD … Continue reading CrossFit Officine Milano 3