Monday: 061217 (1-1)


Warm-up:

ME Upper: Work up to x1 @8 RPE (Repeat) 4-6% Fatigue
Close-Grip Bench Press

Metcon: Work up to x6 @8 RPE (Repeat) 4-6% Fatigue
Barbell Complex

9 Barbell Row
6 Hang Power Clean
9 Front Squat
6 Push Press
9 Good Morning
6 Ring Dip

(Recover to 67% HR after each round)

Post weight per round to comments:

Conditioning:
2k Row

Thursday: 130613 (3-5)


WEEK 3: Day: 5

DE Lower:
1. Speed Squats: 10×2 (#)

Accessory:
2. Speed Pulls: 6×2 (#)
3. Hamstrings Exercise

MetCon:
“Barbell Complex”

6 Barbell Rows
6 Hang Power Cleans
6 Front Squats
6 Push Press
6 Good Mornings
Rest 2 minutes

Start with 65# and add 10# to the bar until you can’t complete the round without putting the bar down. The hands do not leave the bar and you cannot rest in your deadlift set position.

Post load for all rounds completed:

Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

Thursday: 130207 (4-7)


WEEK 4: Day: 7

DE Lower Body:
Speed Squats: 10×2 (#)

Accessory:
Lower Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Hamstrings Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Quads Exercise: 2-3×5-20 (#)
Hamstrings Exercise: 2-3×5-20 (#)
Glutes Exercise: 2-3×5-20 (#)
Core Exercise: 2-3×5-20 (#)

or:

MetCon:
“Barbell Complex”

6 Barbell Rows
6 Hang Power Cleans
6 Front Squats
6 Push Press
6 Good Mornings
Rest 2 minutes

Start with 65# and add 10# to the bar until you can’t complete the round without putting the bar down. The hands do not leave the bar and you cannot rest in your deadlift set position.

Post load for all rounds completed:

Assistance:
Core Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Assistance Exercises.

Saturday: 130126 (3-3)


WEEK 3: Day: 3

ME Lower Body:
Box Squats (Bands up): Find 1RM

Accessory:
Lower Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Hamstrings Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Quads Exercise: 2-3×5-20 (#)
Hamstrings Exercise: 2-3×5-20 (#)
Glutes Exercise: 2-3×5-20 (#)
Core Exercise: 2-3×5-20 (#)

or:

MetCon:
“Barbell Complex”

6 Barbell Rows
6 Power Cleans
6 Front Squats
6 Push Press
6 Barbell Pushups
Rest 2 minutes

Start with 65# and add 10# to the bar until you can’t complete the round without putting the bar down. The hands do not leave the bar and you cannot rest in your deadlift set position.

Post load for all rounds completed:

Assistance:
Hamstrings Exercise: 2-3×5-20 (#)
Core Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Assistance Exercises.

Sunday: 121209 (2-7)


WEEK 2: Day: 7

Optional Olympic Weightlifting:
Light Olympic Weightlifting Practice.

Optional Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
“Barbell Complex”

5 rounds of:
6 Barbell Rows
6 Power Cleans
6 Front Squats
6 Push Press
6 Barbell Pushups
Rest 2 minutes

Post load for all 5 rounds:
Round 1:
Round 2:
Round 3:
Round 4:
Round 5:

Optional Post WOD:
1 Mile Easy Run or 1K Easy Row

Tuesday: 121030 (2-3)


WEEK 2: Day: 3

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit (10-25 reps).

3 rounds not for time:

MetCon:
“Barbell Complex”

6 Barbell Rows
6 Power Cleans
6 Front Squats
6 Push Press
6 Barbell Pushups
Rest 2 minutes

Start with 65# and add 10# to the bar until you can’t complete the round without putting the bar down. The hands do not leave the bar and you cannot rest in your deadlift set position.

Post load for all rounds completed:

Thursday, August 16, 2012


WEEK 1: Day: 4

Warm-up:
Core Circuit. Pick 2 exercises and do them in a circuit (10-25 reps).
3 rounds not for time:

DE Upper Body:
Speed Bench (With Chains or Minibands): 40% of 1RM x 3 reps x 9 sets (#)

Choose 1 of the following Options:

RE Upper Body:
Triceps Exercise
Back Exercise
Shoulders Exercise

Or:

MetCon:
“Barbell Complex”

6 Barbell Rows
6 Power Cleans
6 Front Squats
6 Push Press
6 Barbell Pushups
Rest 2 minutes

Start with 65# and add 10# to the bar until you can’t complete the round without putting the bar down. The hands do not leave the bar and you cannot rest in your deadlift set position.

Post load for all rounds completed:

RE Upper:
Triceps Exercise
Back Exercise

Thursday, July 5, 2012


WEEK 4: Day: 3

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit: 3 rounds of 10-20 reps per exercise.

DE Upper Body:
Speed Bench (With Chains or Minibands): 40% of 1RM x 3 reps x 9 sets (#)

RE Upper Body:
Cable Bent Over Triceps Extensions: 4×10 (#)
B1: Barbell Rows: 3×10 (#)
B2: Dumbbell Bench Press: 3×10 (#)

MetCon:
AMRAP 10:

7 Burpee Pullups
7 Dips

Post total number of rounds to comments: