Fasting month does not allow me to train regularly at the box, even when I am slightly settled down now with work. So I have decided to try the Conjugate system for Crossfitter by Chris Mason. Its a 9-weeks program, and there's 2 training days per week - Maximal Effort Days for Upper and Lower Body (72hrs rest in between ME Days). The exercises alternate every 3 weeks. The week is also complimented with 3 days of metcon that cannot consist of heavy lifting or low reps (Damn, i like heavy met con). SO my Kettlebell workout will be my metcon wod. Well, not all the time. I still need alot of work on calisthenics.
Chris also doesn't prescribe Dynamic Effort Day but I will sneak that in because I have seen miracles in CrossFit Singapore ever since Coach introduced Box Squat Tuesdays. Not to mention prowlers, but I think I can work on that after break fast on Sundays at Titans.SO here's my first chosen exercise (it will stay with me for the first 3 weeks)
Week 1 - Lower Body Day
Deadlift (Primary Ex)
Warm up 3 sets
70kg x 1
75kg x 1
80kg x 1
(95kg was my previous 1RM but I am not able to lift any more that 80kg tonight)
(Assistance Ex)
Front Squat 20kg x 15 x 2
Reverse Hyper Ext. 10 x 2
Plank 1 min x 2
KB WOD:
6mins 12kg Jerk
4mins 12kg Snatch
I am a bit conservative tonight. I feel slightly better than yesterday. I need to pick it up. SOon. Happy National Day Singaporeans!
No comments:
Post a Comment