Wednesday, July 27, 2011: Week 4, Workout 18

Strength:
A. Front Squat 83%x3x5
-220

B. Snatch Pull 95%x2x3
-175

C. Jerk
-max for day: 185-205[F]-205-215-225[F]
-90%x1x3: 195

MetCon:
3 rounds of:
250m row
3 rope climbs
10 Sandbag shoulders, 50% BW (5/each)

Monday, June 27, 2011: Week 4, Workout 16

*This will be the final week of current program. I'm going to hit a 5 week strength program w/ an Olympic focus starting next Monday. Details will be posted on Sunday.

9:00 AM

Warmup:
700m row, easy
2x through:
10 GHD situps
10 Back Ext
5 Box Jumps, step down, 30"
10 Hand release pushups
snatch drills w/ bar

Strength/Full Body:
Snatch, 1RM
135-155-165-170[F]-170-175-180-185[F] x 2

MetCon:
AMRAP in 10:00 of:
250m row
1 no-legged rope climb

Total = 5 rds.

Daily Report:

• Body: Adductors are still sore from sprints. My back is still sore from DL's on Friday. Need to reset to work on better back form.
• Sleep: 7 hrs, reasonable
• Nutrition: decent
• Notes: I'm back up to my current 1RM on snatch which I'm pretty pumped about. It looked and felt solid as well. I got under 185 both times but could not lock it out. The metcon wasn't really a breather. All the pulling led to tough rope climbs.