Crossfitter Anonymous: February 03, 2010

2/03/2010

February 03, 2010

Morning WOD:

Kelly
5 rounds for time:
400 m run
30 box jumps (24')
30 wall-ball shots (20#)

Finished in 41.26. Sub'd 30 burpees:400 m run. First time with Kelly quasi-rx.

and

3 max effort push-up sets: 27,25,24

Evening WOD:

Bench press (3x5): 146#
Power clean (5x3): 146#/136#

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Olympic strength generic program

Day 1
Hang Power Snatch - 70/80/90/50% x 3,3,3,1,1
Snatch pull - 70/80/90/50% x 3 x 3
Front squat - 80% x 3,2,1,1

Day 2
OHS/Snatch balance - 60/65/70/50% x 3,2,1,1
Push press/snatch push press - 70/75/80/50% x 5 x 5
Snatch deadlift - 70/80/90/50% x 3,3,3,1,1

Day 3
Hang Power Clean & Jerk - 70/80/90/50% x 3,3,3,1,1
Clean pull - 70/80/90/50% x 3 x 3
Back squat - 80% x 3,2,1,1

Alternating between the OHS and snatch balance every other day 2. Also alternating percentages and then adding 5# every new cycle or every week for lifts. x1 lifts decrease to +5% of x3 set.
So HPS would look like 3x70%,3x75%,3x80%,1x75%,1x75% for week 1, week 2 starting +5%, through deload week 4 that starts at 50%.