This past week has been a de-load/off load from my current programming. I'm more involved in my units conditioning program so I've been doing more strength/stamina events rather than my usual linear/pendlay beginner olympic lifting routine. I still do snatch/cleans/jerks/squats...
Today 20120928
Morining PT w/ boots/utes/flak jacket:
Kettlebell Instruction followed by:
Conditioning/Individual Max Effort @24kg
20 KB Sprawl Snatch
Crab Walk 50 yd
20 KB Sprawl Front Squat
Bear Crawl 50 yd
20 KB Sprawl Snatch/Front Squat Combo
Crab Walk 25 yd / Bear Crawl 25 yd
I was done in 20minutes....had 5 Marines out there today....all and all a pretty good PT session.
Afternoon:
Chipper wod I made up...
Bar stays on the floor...must power clean/power snatch to get in position...
10 Press @ 135lbs
10 deadlifts @ 295lbs
10 front squats @ 185lbs
10 push press @ 155lbs
10 overhead squats @ 155lbs
10 push jerks @ 185lbs
10 squat cleans @ 155lbs
10 power snatch @ 155lbs
10 back squats @ 205lbs
This actually was a pretty good time...The overhead squats were a little off balanced...I think becuase I was wearing sneakers. Really liked the back squat...power clean/push press/place bar behind neck...felt really cool.
5 minute break:
5 rounds:
5 handstand pushups
7 squat snatch
9 box jumps 32"
all and all done in 45 minutes
20120927
10 minute heavy bag
5 rounds @ 135lbs
12 deadlifts
9 hang power cleans
6 front squats
3 push jerks
20120926
Bear Complex x 30
power clean/front squat/push press/back squat/push press
10 reps @ 185lbs + 500m row
10 reps @ 185lbs + 500m row
10 reps @ 195lbs
20120925
Messed around with snatches and different positions...nothing special.
20120922
This was a saturday workout I came up with. They built a new track / football field by my house.
400m run
400m log carry w/ 70lb log
400m run
400m log overhead carry w/ log....this was hard...everytime I dropped the log I would do 10 pylo pushups...lets just say I did a lot of pushups...
__________________
"It sucks anyways, you might as well have fun doing it"
|