The basis for my programming will be as follows:
- Everyday I will train one olympic lift and one power lift
- Everyday I will perform a met-con burner, that will not necessarily be short
- My olympic and power lifts will not be random, I will plan them carefully so as to maximize strength gains. I will pick the strength exercises after I see what the met-con will be, so I don't ruin my met-con.
- My met-con burner will be generated randomly. I have put 50 exercises into a random sample generator, and everyday before my WOD I will select 1, 2, or 3 samples for the program to pick. I will then take the exercises it gives me and generate some form of workout
Today's Movements:
Met-Con:
Exercises = Hanging Leg Raises, Squat Clean and Jerk, Deck Squats
So naturally, I am not going to do Clean and Jerk today for strength.
Strength:
Snatch will be good to warm up with for the met-con and get the hips working, I'll do that today for my olympic lifting. Since there is no upper body pulling in the met-con, I will do weighted pullups for my power lifting.
Today's WOD:
Snatch: 95x5, 115x3, 135x3, 155x3 (PR), 160x3 (PR)
Weighted Pullups: 0x10, 70x3, 90x4 (PR)
5 Rounds of:
5 Hanging Leg Raises
10 Clean and Jerk 95#
15 Deck Squats
EDIT::: The met-con was a disaster. I finished the first round fine but my lower back felt very, very, very tight. I DNF'd after the second round. My lower back felt like it was seizing up. I don't know how I can fix it, maybe some massage therapy is necessary, but I may need to be more careful with my pick of weighted lifts in met-cons if I don't want to be DNF'ing every other WOD.
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