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.
  

Tuesday, June 21, 2011: Week 3, Workout 12

4:00 PM

Warmup:
500m row, easy/mobility
HSPU work, 30 kipped ~7:00

Strength Work:
AMRAP in 10:00 of:
No legged rope climbs
-5 total, 1 set done on 2 ropes

OTM for 15:00 of:
12 regular pushups, 180 total

MetCon:
Complete in 5:00
500m Row AFAP
Max rep pullups
1:29.5/51 pullups

Cooldown:
10:00 lacrosse ball work on left shoulder/pec

Daily Report:

• Body: Each hip at the joint in each cheek is pretty sore. Never had that happen from pistols. Everything else is good.
• Sleep: 7.5 hrs, good
• Nutrition: Quality, 5g Vit. C, 10,000 I.U. Vit. D, 4g Fish oil, 2g MSM, 2g Glutamine, 1 tall coffee, 1 glass wine
• Notes: Good training day all around. Today was the most HSPU's I've ever done at one go so I'm pretty happy about that. Rope climbs went about like I expected. My hands got smoked pretty quick. Pushups got tough towards the end. The row/pullup was really tough. Pullups were hard from the start. Did 10-10-5-5-5-5-2-2-2-2-2. My forearms were on fire afterwards. My shoulder felt tight after so I did some work on it PWO.