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Old 06-22-2009, 06:17 PM   #10
Graham Fedorak
Member Graham Fedorak is offline
 
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Join Date: Mar 2008
Location: Kingston  ON
Posts: 70
Re: Back to the Beginning

Plan for this week:

Mon: off

Tues: Max rounds 20 min: 3 pull-ups, 6 push-ups, 9 squats

Wed: Back squat-careful w/ back
115# 5 sets x 10 reps
Dead lift: 145# 3 sets x 10 reps



Thurs: Max rounds 20 min: 65 pound hang clean x 12 reps
27 dips
21 sit-ups
rx/ was 95 # hang clean-fail

Fri: rest/travel day

Sat: Walking lunge x 33 (total steps), 21 pull-ups, 21 sit-ups
Walking lunge x 33, 18 pull-ups, 18 sit-ups
WL x 33, 15 PU, 15 SU
WL x 33, 12 PU, 12 SU
WL x 33, 9 PU, 9 SU
WL x 33, 6 PU, 6 SU

Sun: 3 rounds for time: 50 squats, 30 dips, 30 pull-ups, 75# hang clean x 10 reps (if safe w/ 65# earlier in week)

4 pack WOD this week, two will be fails as not doing as rx/ed, net change of +2..... weak, but better than hurting myself again.
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