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Old 10-17-2012, 07:51 PM   #1
Thomas Cofer
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Location: Marietta  GA
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My program...your thoughts

Hey every one, I came up with this today 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:

WOD1
Clean n jerk 3X5

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

WOD2
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

WOD3
Bench press 3X5

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

WOD4
Front squat 3X5

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

WOD5
Shoulder press 3X5

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

WOD6
Deadlift 3X5

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

WOD7
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. Thanks for you time (I know its a long post)
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Old 10-17-2012, 07:55 PM   #2
Thomas Cofer
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Re: My program...your thoughts

Also know that I will only be doing about three (maybe 4 depending on how much rest I may or may not need) of these WODS a week....and then the other three over the next week. The whole cycle will take about 2 weeks or so until I hit each WOD. Thanks!!
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