Oly/Gymnastics Project – Month 1, Week 1, Day 1

02Jan12

Starting a 4 month project. This week is benchmarking the squat lifts and getting a feel for this program.

Pre-WOD
5 minutes jump rope

6 rounds
3 Push Jerks – 3 rounds 12# / 3 rounds 35#
3 overhead squats – 3 rounds 12# / 3 rounds 35#
3 front lever pulls

WOD
Power Clean Split Jerk
65(3) – 80 (3-3-3-3)

Back Squat
80(5) – 105(5) – 125 (4-f) – 105(5) – 105(5)
Will do 115 next week and use that as my working sets for the month.

5 rounds
3 handstand negatives – 2 45$ plates
10 ghd situps
This is an equilibrium f#%$@er. Next week, I’ll switch the reverse hyper and ghd days.

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2 Responses to “Oly/Gymnastics Project – Month 1, Week 1, Day 1”

  1. 1 Brian PCF

    So try 3x5x115 next week, 3x5x120 week 3, then back off week 3x5x60.

    Cycle 2,Week 1 you should be at 3x5x125. Keep adding 5 lbs each week, then 50% on back off week. Cool?



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