New Workout Program

No, I'm not quitting CrossFit!!

What I'm doing now is a powerlifting program, with some strength training and metabolic conditioning WODs mixed in. I'll be training 4 days a week. Here's what it looks like:

Push Press- 3 sets of 3 or 5 reps(whatever week I'm on with the Wendlar program), with a certain percentage of my one rep max
Dumbbell overhead presses-5 sets of 10
Pullups-5-10 sets of 4-6 reps, either strict or kipping
10-15 minute CrossFit WOD

Power cleans-3 sets of 5
Deadlift-3 sets of 3 or 5 reps
Deadlift-5 sets of 10
Hanging leg raises-3-5 sets of 10-15
10-15 min CrossFit WOD

Bench Press-3 sets of 3 or 5 reps
DB chest press-5 sets of 10
DB 1 arm rows-5 sets of 10
Pullups(kipping)-5 sets of  8-10

Power snatches?
Squats-3 sets of 3 or 5 reps
Squats-5 sets of 10
Back Extensions-3 sets of 10
10-20 minute CrossFit WOD

So far I'm liking it. Today's workout felt so good! I didn't do a met-con, but I really fatigued my muscles with the bench press, dumbbell chest press, rows and pullups. I haven't had that feeling in a while! It was fun doing dumbbell chest presses and rows since I haven't done them in so long. I did 50lbs for my rows, and it felt awesome! I have to say that 1 arm rows are probaby my second favorite exercise, after pullups. I love them!

I felt so puny today looking in the mirrors in the gym...I just want these muscles to grow! I think that if I could get over my fear of getting "fat", then maybe they would....But I like to see my abs, and I don't want to lose that! My midsection is my weakness-that is where I store all of my fat, and I would really prefer not to look like a pregnant person. ;)


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