9/12/11

Today was the first day of the 11 week strength program I've written and started. It's a modification of workouts put out by Mike Burgener. It should be a solid plan, I'm excited to get some heavier weights over my head. Already set a PR of sorts today! (5 rep snatch grip push-press? technically a PR?). Anyway, today was a great strength session, not too taxing and a very taxing WOD.

Strength:

- Bench Press – 3 x 3 @ 177 lb (these were light, I'm still sore in my chest from last week)
1. 3 Position Snatch: Work up to 65%x3 (floor, mid-thing, high hang) x 5 sets @ 115 lb
2. Snatch Pulls: 90%x3x2 (160 lb)
3. Snatch-Grip Deadlift: 90%x3x2 (160 lb)
4. Snatch-Grip Push-Press: 5, 5, 5 - 135, 155, 175 (this was heavier than I've ever gone, felt good)

Metcon:

9 Rounds for time:

12 Over-bar Burpees (not facing, parallel)

8 Overhead Squats (95#)

2 Muscle-ups

29 Double-unders

My time was 24:45. This is a competitive time. I didn't feel too great, but I don't think there is anyway to feel good on this WOD, it was just tough. Overall a great session in the gym. Excited for tomorrow.