Monday, January 4, 2010

05 Jan 2010
Tuesday
Warm-up
Dot Drill
10 Box Jump
25 Situps
25 Push ups

Strength Work
Deadlift: 3 sets of 5 reps
Recommend re-setting your 5 rep max set to 20 lbs less than your previous best. Over the next 5 weeks attempt to make 10 lb jumps per week.


WOD
5 Rounds
5 Power Snatch 115 lbs men/80lbs women
7 Push Press 115lbs men/80lbs women
10 Chest Bar Pullups
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Posted by makutdaf at 7:56 PM
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4 comments:

Anonymous said...

Hey Programmer-

I am still training hard to get ready for the games and have taken your advice to do a slight strength bias with some CF endurance sprinkled in. At 188# of bodyweight, what kind of numbers should I have in order to be competitive at the games? ie, What kind of times should I have on key benchmark WODs and what types of weight should I be moving on the key lifts (deadlift, squat, press, clean and jerk, snatch, etc)? I have a current CF total of 1090# (425# squat, 180# press, 485# dead) and an Oly total of 455 (190# snatch and 255# clean and jerk). I haven't done ANY of the benchmark WODs since my surgery and was going to attempt a few over the next month.

-GNC

January 4, 2010 at 8:58 PM
Anonymous said...

*445 oly total

January 4, 2010 at 8:59 PM
Anonymous said...

Deadlift: 325 x 5
WOD: 11:07
GNC, I have no idea about the times you should be hitting to be competitive. I would focus my warm-ups on my weakness, such as, if you can't box jump well, practice box jumps, but the most important thing would be to have someone grade you as you do the WODs. If you haven't had that close scrutiny before it can be a little disconcerting. I would also talk to Hound and get his thoughts since he recently competed. Good luck.MP

January 5, 2010 at 9:20 AM
Anonymous said...

Deadlift 135 x 5
WOD: 10:30
Jenn

January 5, 2010 at 9:24 PM

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