Today was the first day of my new 4 week (probably longer, 4 weeks written out) lifting plan. It went really well. I've written a plan following one of Mike Burgener's Olympic lifting plans with bench press and dead-lifts thrown in and specific skill work thrown in too (muscle-ups, HSPU, DH Pull-ups). Today looked like this:
Dynamic warm-up
Bench Press 4 x 5 @ 165 lb with a 15 push-up chaser (immediately drop to deck after racking the bar and do 15 push-ups as fast as possible)
Back Squats 10 x 3 @ 70% of 350 (245 lb)
Snatch Pull 3,3,3 (135, 155, 165)
Snatch Grip Dead-lift 3 x 2 @ 175 lb
Snatch Grip Push-press 5,4,3,3,3 (95, 95, 115, 115, 115)
Rest 5 minutes then:
'Cardio Sandwhich'
-5 Muscle-ups at start of each round (15 total, 5 before each toes to bar)
1000m Row...
21/15/9
Toes to Bar
KB Swings (70 lb)
Burpees
1000m Run
My time was about 27 minutes flat. I modified the workout by adding in the muscle-ups. The muscle-ups were difficult, the rings were really low, so kipping was almost impossible because my feet would hit the ground. Doing these static was a very new and challenging way of doing muscle-ups. Overall good conditioning. The lifting took a lot out of me prior the WOD. Looking forward to tomorrow.
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