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Old 03-12-2008, 04:10 AM   #1
Dan Heaney
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Join Date: Jan 2008
Posts: 91
Default Plan for the next few weeks and need a sub

Quote:
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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