Week 1 of 13
Monday January 28, 2013
Rest
Tuesday January 29, 2013
- Snatch - 75% 3 x 2, 80% 3 x 2, 85% 3 x 1 80,85,90
- Snatch pull – 95% 3 x 4 100
- Front Squat – 65% x 5, 75% x 5, 85% x 5 or more 115,135,150
- Dips 5 x 153,3,3,3,5
Wednesday January 30, 2013
Climb – Traverse (body weight for time and hand movements) 112 for 12 minutes
Treadmill Run – quarter mile repeats 2x 2:58,2:54
Thursday January 31, 2013
- Clean & Jerk - 75% 3 x 2, 80% 3 x 2, 85% 3 x 1 100,108,115
- Clean pull – 95% 3 x 4 120
- Back Squat – 65% x 5, 75% x 5, 85% x 5 or more 130,150,170
- Good Morning 5 x 12 65
Concentration Curls 5x10 25# per arm
Friday February 1, 2013
Rest
Saturday February 2, 2013
Climb – Bouldering – Max hand movements 85 during a 45 minute session
Note: In this first 4 week cycle I am looking to build volume on easy routes. This means less than V0 so very little route climbing. Try V0- routes
Sunday February 3, 2013
Run 1 mile 14:26
|