Almost A Month

Wednesday 091202

 
Butte, MT - Courtesy Big Duane K.

I was shooting for month of not posting but fell short by a couple of days.  Although we have been having occassional wods, I have been doing a little more Olympic Lifting these days.

The Oly workouts have consisted mostly of working on the classic lift, Snatch and CJ, working at about 80-85% of our 1RM.  The classic lifts are followed by a squat (FS or BS) or a pull (sn or cln grip) and core work.  This week is the start of slightly different program:

Saturday 091128:

Max Reps per Round (6 rounds) - perform each movement for 40 seconds and rest 20 seconds between each movement

• Row (for meters)
• DB Thrusters 55lb/25lb
• Pull-ups, kipping

 

Monday 091130

Warm-up: Row + DROM (mobility work) + bar complex + 3 Pos Sn

• Snatch: work up to heavy single, then back off to 75% of the days heavy single
• •  93kg x 1, 70kg x 2 x 5
• Press: 80% (84kg) x 5 x 5
• HBBS 80% (143kg ) x 5 x 5
• GHD Sit-ups 3 x max

Tuesday 091201 - Forced Rest Day due to work

Wednesday 091202

Warm-up: Row + DROM (mobility work) + bar complex + 3 Pos Cln

• CJ: work up to heavy single, then back off to 75% of the days heavy single
• •  120kg x 1, 90kg x 2 x 5
• Sn Pulls: 125kg  x 3 x 5
• Planks

Comments

[David]

Yeah... still a bit under the weather, but I am feeling good enough to train

Last night I did 10 minutes of double-under practice, went for a quick warm-up run and did a 10 minute amrap of 7 wall-balls and 7 push-ups with a 20 lb weighted vest... totalled 10 rounds

It may be because I'm still sick, but I was drenched in sweat like never before

[Stephan - CF Broward]

David - I couldn't help myself. Are you feeling better?

[David]

OMG, he posted!

I can hardly believe it

I couldn't help but notice some cobb webs have been removed too