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Old 03-12-2008, 04:10 AM   #1
Dan Heaney
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Join Date: Jan 2008
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Default Plan for the next few weeks and need a sub

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Here is the plan for the next few weeks

Monday
Front Squat:
85% x 2 x 10 sets
Snatch Pull/RDL:
10% x 3, 105% x 3, 110% x 3
Snatch Balance:
5 x 1 take to heavy single
Metcon WOD
Short one

Tuesday
3 Position Cleans
60% x 3 x 3 sets
1-arm Sotts Press:
30% x 2 x 10 sets
Weighted Pull-ups:
80% x 2 x 10 sets
Abs/Back Circuit
Metcon WOD
Short one

Wednesday
Deadlift
5 x 2 take to heavy double
Back Squat:
75% x 2 x 10 sets
Clean Pull/RDL:
95% x 3, 100% x 3, 105% x 3
Rack Jerk Behind the Neck:
5 x 1 take to heavy single
Metcon WOD
Short one

Thursday
3 Position Snatch:
60% x 3 x 3 sets
Push-Press:
80% x 2 x 10 sets
Weighted Rope Climb:
10% x 2 x 10 sets
Abs/Back Circuit
Metcon WOD
Short one

Friday
Snatch
Work up to 1RM
Clean & Jerk
Work up to 1RM
Front Squat
Work up to 1RM
Abs/Back Circuit
Metcon WOD
longer one 20 min or so

Saturday
Off

Sunday
Metcon WOD
longer BW type
This is actually from the PM Journal except I switched Sat to Fri and added DL to Wed. I'm not looking to gain weight some much as work on some form flaws. I would like to do some metcon as well. Any suggestions? Oh I almost forgot I need a suitable sub for rope climbs
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Old 03-27-2008, 10:55 PM   #2
Greg Everett
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How about doing the CA WOD and just modifying day to day as needed? If you need to plan it in advance, go back in the archives as long as you need.

Sub for rope climbs is towel pull-ups or similar - hang a towel over a pull-up bar, grab with one hand higher than the other, do a pull-up, switch hands, pull-up, repeat.
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Old 03-28-2008, 03:20 AM   #3
Dan Heaney
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Thanks Greg. That is exactly what I have been doing for the rope climbs I have been using sets of 6 reps and going a bit heavier with the weight. I initally was going to follow this program to work on some technique issues (which I still am) but I've also decided to try and add a few lbs during this time as well. So I've been doing less WOD than I would normally. I'm going to do 2-3 a week and one is going to be 4 x 400m with 2min rest between sprints as for the others I think I will just modify day to day as needed. Thanks again I appreciate it
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