This is going to be short and sweet, mainly because I sucked it up today. This was the first day following Mike's Gym and focusing more on Oly Lifting. I'm going to a USAW Level 1 Coaches Cert in Feb AND there's a USAW Olympic Lifting meet the same month...seems like the right time to start. In any event, I suck at oly lifting. I need to improve my skill in the next month so I don't embarrass myself.
Here was the WOD today:
1. fs: work up to a heavy single. take about 5 to 6 reps to get there
135/155/185/205/225/240
*Added Back Squats 3x3:
240/230/230
2. snatch: work up to 80%x1x5
worked up to using 115 (should have been 125, but it's been TOO long)
3. sn pull: work up to 100%x2x2
skipped
4. sn deadlift: work up to 100%x2. +10 kg, +15 kg x 1
skipped - doing heavy conventional deadlifts on Wednesday
5. abs
replaced with MetCon
AMRAP 10min
5 Burpees
10 Pull-Ups
20 Double Unders
(w/20lb vest)
6 rounds + 3 Burpees (old score was 3+18...in 2008)
So let's have a quick word about the workout. I'm going to follow Mike's Gym as closely as possible, HOWEVER, there are other lifts that are still important to me. I'm going to throw in heavy Back Squats on Mondays and Deadlifts on Wednesdays. Luckily I can see the whole week in advance so I know what to expect. I'm not pleased with today's efforts, but I will push on.
Ultimate Conditioning - Monday 1/17/2011
Deadlift 5-5-5
5 Rounds For Time:
100m Run
15 Squat Thrusters (75/45)
20 Sit-Ups (feet anchored)
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