Thursday, November 17, 2011

6 week program

I've been doing a lot of rehab and strengthening for my hip, this has taken a long time.  The last few weeks I have slowly been working back up my squat and this week I did 5x5 at 225lb.  Now the next 6 weeks my focus is going to be squatting and getting that back up and hopefully even higher than last year.  I will be doing a lot of speed work and power during the next few weeks with some anaerobic endurance mixed in.  The weekends will be mostly testers.  I am writing out my program so I will stick to it and I have a few other guys doing it with me to help push.  I will try my best to keep this blog updated with my daily workouts.  Many of the wods will come from the OPT blog to compare results with other competitors.  But first I have to get my squat up, then I want some volume work going into sectionals in February.  This week consisted of:
back squat x 5 x 5 @ 225lb
Push press x 5 x 5 - 185lb x 3-195lb- 205lb

200m sprint in 29 sec; rest 4 min
(rest 10 min)
3 hang power snatch - 135lb x 3/145lb x 2
10 CTB pullups
10 burpees; rest 5 min
(rest 10 min)
row 45 sec @ 1:30 pace; rest 5min

Front Squat x 4 x 5; rest 3 min @ 200lb
power clean cluster 2.2.2; rest 3 min - 185lb/195lb/205lb
Good morning x 10-12 @ 95lb
amrap ring Dips (-3) - 30/23/19
4 min amrap Cals on airdyne
4 min rest
4 min amrap
150m row
14 box jumps 24"
4 min rest
4 min amrap
15 DUs
10 T2B
4 min rest
4 min amrap Cals on airdyne

Wed: OFF

OPT tester
10 rounds:
10 burpees (no jump)
10 COVP pullups

t= 7:04

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