snatch-205 first try and tired
clean and jerk-255 cleaned 275

snatch- 1 power 1 hang- 195
squat- 335- missed 265 did heavy clean pulls yesterday
push press- 225- 205x5
Bent over row- 155x10 165x10 155x10
pullupsx3 slow down last one

tuesday jan 7 2014

am- squat 345 for 5 pr
pm- push press behind neck 205 for 3x2
      -bent over row 185x5  and 190x5 both prs
      - max pullups x2 with slow eccentric on way down

A.M.-  Power snatch plus hang snatch above knee- 205 was feeling good so tried  210 and missed so tried it again and got it for a single full snatch.
-power clean and power jerk- 265

first day of my personal training

This has now become a blog of my, Hayden Lancaster's personal training.  I am a crossfit athlete who is training with the goal of the crossfit games.  I go through different periods or cycles of training where I may focus on some aspect of crossfit more than another aspect for a period of time.  I usually try to put everything together and do more traditional crossfit closer to competitions. I will be posting workouts that I do daily sometimes with notes.  Viewers should note that this is a blog of my personal training and is specific to me.  It will not necessarily be the best training plan for another individual with individual strengths, weaknesses, body types, psychology, ages, and goals.  If someone would like personal training for competitive crossfit, I offer that and can be contacted at hlancas3@uncc.edu for more details.

Day 1.

Snatch max for day- 215 pr
c&j max for day- 280 pr
bent over row max set of 5- 180 pr
snatch grip pulls with 275x 3 with a double pull at top on each rep for 2 sets.
max pull-ups 1 set slow eccentric on way down

started creatine supplementing today

1rm power snatch for the day
1rm power clean and jerk for the day

easy 5000m on the rower

3 rounds of max chest to bar pullups rest 1min max def handstand pushups to 2-45 pound plates
rest 5 min
3x5 weighted pullups and dips with all three sets being heavy
45 min of 30 sec on 1:30 of on airdyne or rower

max snatch
max c&j
max 3 rep front squat
heavy set of 3 snatch pulls