Week of 1/11 Rough Plan

Here's the general plan for the week NOT including core or cardio/interval training, which will be scattered in there.

I have a wicked strain in my forearm, maybe from bowling? (I hate getting old), so planning accordingly... sorta. So here's the order, trying to account for that. This is 3 or 4 workouts over 5 days -- M-F (exact day of workout flexible).

Tuesday
(from CF football) AMRAP 20 minutes

1 rounds consists of:

1 Deadlift 80% of 5 RM
1 Weighted Chin Up 25 lbs
3 Deadlifts 80% of 5 RM
3 Weighted Chin Ups 25 lbs
5 Deadlifts 80% of 5 RM
5 Weighted Chin Ups 25 lbs

Try this with 225 on DLs.

Since no Dip/Pull-up station in weight room anymore, do chin-ups with top rack position on smith machine maybe...

Wednesday
Push-up Insanity!!!
Alternating 1 push up with every rep of a few different exercises - a few possible variations. Do everything with 25lb DBs. (time it)

• [1 push up, 1 pull up (maybe burpee-pullups) x 25]
  
• 1 push up, 1 double DB press or man maker x 50
• 1 push up, 1 double DB curl x 50
• 1 push up, 1 weighted (double DB) sit up x 50
• [1 push up, 1 pull up (maybe burpee-pullups) x 25]

Not sure yet if I am committed to the pull-up bookends or the man makers over straight presses -- this workout in a short form -- 150 total push-ups (300 total reps) with presses, curls, sit-ups -- will be MUCH shorter than its longest form -- 200 total push ups (400 total reps) with pullups, manmakers, curls and sit ups.

Thursday -- Saturday (2 options)
Option 1 (one workout):
AMRAP in 20 WOD:

• Thrusters x 5 x 95
• Hang Power Cleans x 7 x 95
• SDLHP x 10 x 95

(Finish up with some akbar DB shrugs)

Option 2 (two workouts):
A: Fran practice -- Thrusters, building to heavier weight (pyramid up to 120 or so maybe) and kipping practice

B: Akbar festival -- SDLHP and Power Clean (MAYBE super sets, maybe aiming for for PR reps) pyramiding weight increases ... (Finish up with some akbar DB shrugs)

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Do dips twice this week -- 1st time: unweighted x 3 x F; weighted: MEBB-style

For intervals, throw in somewhere Sweet 16 variation with rope instead of bag and maybe sit ups instead of push ups...