This summer, while watching a couple of my fellow "Masters" buddies (both younger than me), compete in an open weightlifting meet, the premier lifter at the event, Josh Everett, the strength coach at UC-Riverside, who also excels at and trains Crossfit suggested doing Olympic progression lifts prior to doing a WOD so you can get frequent training with the complex snatch and clean and jerk while you are still fresh. This month, in the December Crossfit Journal, Coach Mike Burgener of Mike’s Gym also advocates the same strategy,  proffers an eight week plan of supplementary lifts prior to doing the WOD. Since I don’t have a coach handy, I thought this would be a good idea to do and as I got ready to do my session, I warmed up using the now-famous Burgener Warm-ups which Coach B has his athletes do daily.

After my warm-ups, my supplementary lifting menu was,
5 sets, 3 reps each of:

Cleans, Front Squats and Push Jerks done at: 45/65/85/95/125 lbs. That was a great warm-up and a lot of fun to do. This led into a Crossfit WOD, the Front Squat 5">Burgener Warm-ups which Coach B has his athletes do daily.

After my warm-ups, my supplementary lifting menu was,
5 sets, 3 reps each of:

Cleans, Front Squats and Push Jerks done at: 45/65/85/95/125 lbs. That was a great warm-up and a lot of fun to do. This led into a Crossfit WOD, the Front Squat 5" />#215;5. Here is a guy, Dabaya, doing 5 reps of 440 lbs at a bodyweight of 152.

My results were somewhat more modest, but in the end equaled my personal best for 5 reps and I got below parallel on every rep.

95/135/155/165/175.

That was it. This one was I really liked. Felt like a strong dawg!

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