Archive for January, 2012

WCT X

Posted in joey green training on 12:36p01 by Joey Green Training

 

Day 1 http://www.worldchamptraining.com

X Program

Skill– Clean 1-1-1-1-1 (my # 115 135 145 155 165)

WOD– 21-15-9 Pullups and Overhead press 95lbs  for time (7:01)

Day 2

Skill– Deadlift 2-2-2-1-1 (225 235 245 250 255)

WOD– 3rds for time ( 9:24)

15 barbell back squats

30 KB swings

45 situps

Day 3

Skill reps x sets

Clean 3×5 (95 115 125 135 155)

Jerk 3×5 (135 145 155 165 175)

WOD Every minute on the minute 10min max 3 snatch 3 burbies 6 situps (95 lbs)

Day 4

 warm up .5 mile run 50 situps 500 meter row (1: 57 500m)

WOD 20 rope  climbs 20 pushups 15 rc 15 pushups 10 rc 10 pus ups  4time (7 51)

cash out: 2 mile bike ride  4time

5 mile run 53:42 and sore legs

Posted in joey green training on 12:36p01 by Joey Green Training

I ran the new years five mile and my legs are letting me know that  this 35 year old needs to step up his nutritional supplement program. The foundation of every good program is nutrition and it will kill you or make you better if your nutriton is not right so I am making my nutriton on the right path