More programming

Here are a few things I have been thinking about as far as my programming.

As of now my primary training will stay the same: picking various WODs from different sources and doing CFE workouts 3 times per week, one of them being a time trial. On the time trial day, I work in some running prehab such as IT band work, calves, stability, pistols, ect. Right now most of my main WODs are coming from SEALFIT, HQ, and occasionally the CFE WOD. I generally like the way SEALFIT does the strength work and then a metcon to follow it up with. Strength work and Olympic lifts, however, are where I need to change things up.

It has definitely come to my attention that my lift mechanics (mostly the more specialized, oly lifts) are not as solid as they need to be. Not to mention that I have stalled in most of my overhead lift progress.

Right now I am thinking about implementing a periodized practice lift cycle. Pick one lift for each week and start raw, with only the bar, making sure that the main elements are there. Over the course of the week I will work up in weight slightly, but only to the point where my form remains as perfect as possible. My main programming will remain the same, but I will be working these lifts in addition (either before or after the WOD). This is something I should have done a long time ago but I got hasty and wanted to jump up weight.

I have no idea how this will work out or how effective it will be, but it couldn't hurt to try and I figure it will be a structured way of at least practicing my lifts. In addition, working the mechanics might help my flexibility, especially in the shoulders and hips. Here is a list of what might be included:

• Press
• Jerk
• Thruster
• Overhead squat
• Back squat
  
• Snatch
• Clean
• Deadlift (possibly)

So basically, I will throw in some sets of 3-5 and the goal will be to make everything perfect at that weight. Next time I will add 5-10# (depending on the lift) and do the same, repeating until I really feel comfortable.

Finally, to help with my strength and lifts, after heavy days (5x3, 5x5, 7x1, ect.) I am going to add in some quick assistance lifts. These are some of the assistance lifts I have for my main movements:

• Deadlift - Good mornings, GHD back extensions, GHD situps, Glute ham raises
• Squat - Box jumps, racked lunges, step ups
• Press - HSPU, weighted ring dips

Hopefully with these changes I can see some more improvement with my lifts to the point where I don't need to think about fundamentals anymore.