Monday, June 6, 2011: Week 1, Day 1

3:30 PM

Warmup:
A1. 20 cal. row - :48
A2. Mobility
A3. HSPU work 5:00, 20 kipped

Strength/Full Body:
B. Hang Power Snatch 3-3-3-1-1-1
115-125-135-155[F]-155-165

Met-Con:
C. For time:
50 pullups
50 KB Swings, 53# (American)
50 Double Unders
50 OHS, 95#

Time - 10:37

Daily Report:

• Body: Everything feels great.
  
• Sleep: 10 hrs decent. Watched the Mav's game the night before and had some beers, which usually makes me not sleep so well.
• Nutrition: Solid
• Notes: Missed the first attempt at 155 out front. Solid on the second. Made 165, which was a little shaky but matches my current 1RM PR. The met-con was tough. Hit the shoulders pretty hard. Broke the pullups in 30-10-6-4, KB Swings in 25-15-10, DU's unbroken, OHS 5 sets of 10. Wrists and quads were really feeling it in the OHS.
  

Tuesday, May 3, 2011

WEEK 1, DAY 2

A1. ROM Drills
A2. Progression of back squat, front squat and c & j:
5 x each w/ 45 bar, then 95#, then 135#

B. For time:
800 m run
30 x jumping lunges
30 x push ups
30 x sit ups
800 m run
25 x Chest to Bar pull ups
200 m overhead walking lunge w/ pvc pipe
25 x Burpees
800 m run
20 x back squats (135/95# clean/press to rack position- no rack)
5 x front squats (same load)
20 x Power clean & jerk (same load)

Time -36:--

C1. 3 x 1 minute plank holds.
C2. Active Stretch

Notes:
Had to do only 5 FS due to my knee. Started to hurt, then felt better after the PC&J's. Good sweat on this one. Need to get better at planks. I was really shaky on those.

PWO:
4g fish oil, 16oz. club soda