There are a couple reasons why I am programming my workouts so far in advance. While I am trying to keep with variance and keeping GPP in mind. Since I have am still learning how to program it allows me to sit down and really think about what I am going to be doing for the upcoming week. Secondly it allows me to be prepared to hit my WOD on that day. I have a scheduled WOD and I wont be warming up thinking "what WOD will I do today."
I will be testing these workouts and seeing if I can come close to my projected times and make adjustments from there. These workouts are obviously scaled to me. So I will also consider what a scaled up or a scaled down version might look like. I will worry about those scaling later and focus on programming for myself first.
Monday:
Hero Workout From The Outlaw Way:
http://outlawcoach.wordpress.com/2012/10/27/121027/
Statement is from Tommy’s former Platoon Leader…
Thewhole thing with Tommy is that he embodies everything that’s right about RangerBattalion. He held the position of Ranger Team Leader which is literally thetip of the spear. He was the consummate, quiet professional—he expectedabsolutely zero recognition for what he did. He loved his job because he was aborn protector. He was perfectly content to carry out his life’s work under thecover of darkness, with his and his comrades’ actions to remain forever underthe cloak of shadows. He died doing what he loved; protecting all of us. Whatstood out about Tommy the most was his maturity beyond his years. I believe itwas the fact that he was the older brother of younger siblings, but likeanother Sgt. said “Tommy wasn’t one of those guys who joined the Army and grewinto a man. He joined as a man and grew others.” He left behind his beautifulwife wife, Claudia MacPherson, and their son, Brayden.
"Tommy Mac"
12Burpees
12Thruster 115/75#
12Burpees
12Power Snatch 115/75#
12Burpees
12Push Jerks 115/75#
12Burpees
12Hang Squat Clean 115/75#
12Burpees
12OHS 115/75#
12Burpees
12Thruster 115/75#
12Burpees
12Power Snatch 115/75#
12Burpees
12Push Jerks 115/75#
12Burpees
12Hang Squat Clean 115/75#
12Burpees
12OHS 115/75#
Goal Time: 30 Minutes
Result:
Tuesday:
AMRAP 10
25 Double Unders
15 Hand Stand Push Ups
Goal Rounds: 7
Result: 3+25+14 buzzer sounder as I was finishing last rep so I didn't count it.
Wednesday:
Snatch Balance 5-3-3-1-1-1-1
Result:
Warmup 5x95#s
Working:
5x115
3x125 failed 3rd slipped off back
3x125
1x135
1x155
1x170 Fail
1x170
Warmup 5x95#s
Working:
5x115
3x125 failed 3rd slipped off back
3x125
1x135
1x155
1x170 Fail
1x170
Thursday:
21-15-9
Deadlift, 225 Pounds
Ring Dips
Goal Time: 10 Minutes
Result: 10:13
Friday:
3 Rounds
500m Row
21 Burpees
400m Run
Goal Time: 20 Minutes
Result:
Saturday:
Rest Day
Sunday:
Rest Day
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