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Thomas Cofer 10-18-2012 10:29 AM

My plan
Hey every one, I posted this on the log thread to so it would possibly get more visibility. I came up with this the other day and wanted some input. I put this together after much thought....I have always lifted and have always ran but I have never really gotten serious about CF until recently. I have decided to convert and start using the exercises and ideas surrounding it. I was doing the WODS and realized I needed to have a plan and a goal. Im 6'1 about 190 and my ultimate goal is to build strength and size if possible, all while maintaining a good level of endurance. I have my three mile time down to sub 19 minutes and I really want to stay there. I understand while focusing on strength and conditioning it is hard to get really good at both. I have created about 7 of my own WODS to incorporate in my program and heres what I came up with;

I plan to train 4-5 days out of the week; not in order but 1 day will be doing a 3-5 mile run, and one day will be a Tabata sprint. The other 3 training days will consist of my WODs and they are as follows ( I have not included snatch yet as I dont feel 100% on form because I train out of my garage and dont have a partner to correct my form) I have included the bigger lifts at a lower rep scheme in order to build strength and then will move on to the rest of the workout, here it goes:

Clean n jerk 3X5

complete four rounds as fast as possible
kettle bell swings X20
toes to bar X20
Battle ropes 20 whips

Back squat 3X5

complete four rounds as fast as possible
pull ups X 10
sled pull 70lbs 50 feet
50Lb sand bag press X 20

Bench press 3X5

complete four rounds as fast as possible
Box jump X 15
Ring dip X 15
Sumo Deadlift high pull X 15

Front squat 3X5

complete four rounds as fast as possible
Muscle up X 5
Pull up X 10
Ring dip X 15

Shoulder press 3X5

complete four rounds as fast as possible
Wall ball X 15
Burpees X 10
Pullups X 10

Deadlift 3X5

complete four rounds as fast as possible
Battle rope 20 whips
Sled Pull 70lbs 50 feet
Hand stand push up X 5

complete four rounds as fast as possible
Over head squat X 20
box jump X 20
Hand stand Push Up X 20
Push up X 20

Let me know how this sounds or if there is anything I need to add or take away. Know that I will only be doing about three to four of these WODS a week. The whole evolution will take two weeks until I hit each WOD. Thanks for your time (I know its a long post)

Joey Shishineh 10-19-2012 10:02 AM

Re: My plan
It looks ok, but what is the point of a short 2 week program like this? Honestly, I think you need to find a long term solution. i.e. based on your goals, find pre-programmed wods + strength work, basic WODs + Wendler or Smolov, etc. Personally, I would just pick a random CF box website and follow their programming with Wendler/Smolov and your run built in. So then your programming would follow 3 of their WODs/week and you could supplement the metcons with your own strength and long distance running work.

Thomas Cofer 10-19-2012 05:52 PM

Re: My plan
Thanks for the reply. I hear what your saying but you may have misunderstood what I meant by two weeks.... It's revolving so it is a long term plan; it just takes a little less than weeks until I touch each WOD. For the bigger lifts at the beginning of each WODS I am using the 5-3-1 plan for linear progression, then the metcon helps my cardio vascular system. I'm studying health and exercise science and have been a certified fitness trainer for a few years so I enjoy building new macro and meso cycles. I think I may stick with this for as long as I see results and then move on to something new. Ill most definitely take a look at the stuff you mentioned and see what applies. I appreciate you taking the time to take a look at it.

Thomas Cofer 10-19-2012 05:57 PM

Re: My plan
Haven't heard of Smolov.... Ill check it out

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