View Single Post
Old 09-14-2007, 07:54 AM   #36
Robb Wolf
Senior Member
 
Robb Wolf's Avatar
 
Join Date: Oct 2006
Posts: 1,444
Default

GREAT thread! Pierre...really interesting stuff. Only a week into this but here is how I've parcelled things out:

Day-1 DL 5 heavy singles, Press variant- 3x5. WOD-Ol emphasis with either DB or BB. When we went to CF San Francisco over the weekend we did 1-10-1 BB snatch (95lbs) and pull ups. Adrian is a BASTARD!

Day-2 Light gymnastics-handstands and HS walking...practice for 1 arm PU. 1-2 hrs of fairly easy, technical BJJ.

Day-3 Back squat and weighted Pull up both at 3x5. WOD


Day4-same as 2

Day-5 power clean-thinking speed pulling here 5x2, press variant 3x5. WOD.

Since we are at the gym M-F no matter what it's nice to just run with a format that lets me take advantage of that but that keeps me out of the gym on the weekends. Many of the WOD's have a Power Bias...2-4 min rests, really hard on the runs and an inclusion of OL variants and assistance exercises.

So far it looks fun, not too much volume/intensity. Along that line I am thinking about keeping the WOD's the same but using a stair step process of increasing and decreasing the volume. For example I did 3 rounds of frellen last Friday (400m run, 15 thrusters, 15 pull-ups). today I'm going to cut that volume in half (400M run, 15 thrusters, 15 pull-ups-1 round, 200m run, 7 thrusters, 7 pull-ups). Next week I'll shoot for 4 rounds...the following week 2 rounds etc.

Not sure how that will work but it gives me a little structure and it plans in what are comparatively easy days/weeks. Thinking about doing something similar on the strength work once i get my numbers back up.

Thoughts and inputs are welcome. I'm going to start posting some of this at my blog. Accountability and a nice experiment.
__________________
"Survival will be neither to the strongest of the species, nor to the most intelligent, but to those most adaptable to change."
C. Darwin

Robb's Blog
Robb Wolf is offline   Reply With Quote