mikaelritter on Nostr: Visited my first #CrossFit box last week, and I was pleasantly surprised how well I ...
Visited my first #CrossFit box last week, and I was pleasantly surprised how well I could hang. My conditioning lagged behind theirs, but I expected that. Powerlifters like long rest intervals.
They drilled the clean & press a good deal, which was new for me. Lots of timing & mechanics to sort out.
Naturally, I asked #ChatGPT to work it into my program. After some back & forth on which day made the most sense, we landed on #LegDay. So I’m off to the basement to dig in. 🫡
#### **Day 2: Squat and Power Cleans**
1. **Back Squat (5 sets of 5)**
- Set 1: 65% of 1RM
- Set 2: 70% of 1RM
- Set 3: 75% of 1RM
- Set 4: 80% of 1RM
- Set 5: 85% of 1RM
2. **Power Cleans (4 sets of 3-5)**
- Use 70-75% of your 1RM or go by feel for explosive power.
3. **Front Squat (3 sets of 6-8)**
- 60-65% of back squat 1RM.
They drilled the clean & press a good deal, which was new for me. Lots of timing & mechanics to sort out.
Naturally, I asked #ChatGPT to work it into my program. After some back & forth on which day made the most sense, we landed on #LegDay. So I’m off to the basement to dig in. 🫡
#### **Day 2: Squat and Power Cleans**
1. **Back Squat (5 sets of 5)**
- Set 1: 65% of 1RM
- Set 2: 70% of 1RM
- Set 3: 75% of 1RM
- Set 4: 80% of 1RM
- Set 5: 85% of 1RM
2. **Power Cleans (4 sets of 3-5)**
- Use 70-75% of your 1RM or go by feel for explosive power.
3. **Front Squat (3 sets of 6-8)**
- 60-65% of back squat 1RM.