Thread: Josh's Log
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Old 12-24-2010, 09:07 AM   #3
Joshua Straiton
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Join Date: Nov 2010
Posts: 27
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Start of a new program Monday
I'm following OPT's training blog along with some of my own added work.


Monday
Deadlift 1RM (375)
6 sets for largest rest time:
Power Clean x 2
Push Jerk x 2
Squat Clean x 2
Row 350 m
(weight used is 155# for males, your watch is set on a 2 min 30 sec countdown timer for each round)
Hanging Leg Raises- 3x12

Tuesday
Snatch Singles- 5x1@ 175
Bench Press 1RM (265)
part 1:
3 muscle ups on the minute for 10 minutes
rest 1 min
as many rounds in 12 minutes:
2 elevated HSPU
4 R TGU - 16/12 kg
4 L TGU - 16/12 kg
Good Mornings (Light)

rest as needed

part 2:
Hill Running:
30 sec up @ 95% speed/effort
Walk down recovery 2:30
repeat 8 times

Wednesday
12 sets:
3 Overhead Squat - 75% 1RM; rest 10 sec
1 weighted chin up; rest 0 sec
10 CTB chin ups; rest 3 min
(progress chin up weight per set if you can)
+
build 240 sec of front leaning rest
(feet elevated 6 inches off ground, hands on rings 4 inches off ground, body in plank position)

Thursday
Back Squat 1RM (315)
A. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are challenging
B. Dead Lift - 55% 1RM; 10 sets of 2 @ 11X0; rest 45 sec
C. KBS - 15 heavy overhead unbroken x 3; rest 60 sec
D. GH Raises @ 1010; 12 x 3; rest 45 sec

rest 6+ hours

3 sets:
12 push jerk - 135#/95#
AirDyne 90 sec @ 90%
rest 2 min
+
3 sets:
10 thrusters - 115#/80#
Row 90 sec @ 90%
rest 2 min
+
3 sets:
20 squats
rest 20 sec
20 knees to elbows
rest 20 sec

Saturday
1RM Press
Run 400 m @ 70% (1:30 pace)
rest 1 min
Run 400 m @ 80% (1:20)
rest 2 min
Run 400 m @ 90% (1:10)
rest 3 min
Run 400 m @ 100% (1:04)
rest 1 min
Run 400 m @ 50% 2:08
rest 1 min
Run 400 m @ 100% 64
rest 1 min
Run 400 m @ 50% 2:08
rest 1 min
Run 400 m @ 100% 64
rest 1 min
Run 400 m @ 50% 2:08

rest as needed

5 rounds for time:
15 burpees
50 double unders

I'll post times and weights as the days come up.
Joshua Straiton is offline   Reply With Quote