WORKOUT 041211

Part 1. 

Strength:  
Behind the neck Push Press
3x3 build up to a tough last set of 3
Rest as needed
+
Strength Endurance      
3 rounds unbroken (don't put the bar down)
45 lb thrusters x 25 (fast pace focus on speed through hips and ext at the top)
Rest 4 min between rounds
+
Oly Strength: 
Clean grip low pull from floor (with straps)
3x3 at 110% of you clean 1rm
Rest as needed

Cool down static stretch / Row for 5 min at a slow pace / Mobility / Eat.

Part 2.

Training:
4 rounds (time each round)
3x Rope climbs (sub 25 pull ups)
15x Games Pushups
250m Row
               Rest "active" for 5 min between rounds
+
Training:
4 rounds
15x Back Extensions
Rest 1 min between rounds

Cool down static stretch / Row for 5 min at a slow pace / Mobility / Eat.

Rest and recover at least 4+ hours between Part 1. and Part 2. 

POST LOADS AND TIMES TO COMMENTS.

Back in BUSINESS!

Future CF MONSTER =)

Well its been a while but I'm back to writing. from now on I will be posting  my own programming, along with pre and post workout stuff, performance dieting and any gibberish that pops into my head =). Please feel free to tryout my workout prescription and post any comments or questions you might have! now lets do work!

WORKOUT 110411

Warm-up: Joint mobility warm-up + 5 min row/jog at 50% of max effort.
              
Strength: ( I follow the Wendler strength program go here to read up)
 using 90% of your 1 rm as the base
 BACKSQUAT  5x 65%
                           5x 75%
                           5x 85%
+
Training:  4 rounds
              10 strict ring dips
              10 alternating pistol squats
              10 burpees afap
              2min rest between rounds
+
Wod: 5 RFT
          7 Handstand pushups
          21 Double unders
+
Finish: Finish up with static stretching, roll out the owies, and get that mobility work in.   (I try to consume about 50g of Carbs and 50 g of Protein post wod)

post wt on the backsquats, and time on the wod.