Saturday: 080517 (1-3)


Warm-up:
10 minute Easy Run

MetCon:
AMRAP 20:

Curtis P Complex
5 Power Clean
6 Lunge
4 Shoulder-to-Overhead

Post total number of rounds and load to comments:

Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

Saturday: 150214


Strength: Find 1RM
Back Squat:

Assistance: (Pick One) 3-4 sets of 2-6 reps
Front Squat:
Paused Back Squat:
Speed Squat:

MetCon:
Curtis P Complex:
6 Power Cleans
6 Lunges
6 Push Press

Start with 65# and add 10# after each round. Rest 2 minutes per round. Continue Complex until you cannot finish unbroken. Post weight per round to comments:

Saturday: 150131


Pull Exercise: (Pick One) Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Barbell Row:
Clean High Pull:
Clean Pull:
Deadlift:
Deficit Deadlift:
Hang Clean High Pull:
Hang Clean Pull:
Hang Snatch High Pull:
Hang Snatch Pull:
Good Morning:
Pendlay Row:
Rack Pull:
Romanian Deadlift:
Snatch-Grip Stiff-Legged Deadlift:
Snatch High Pull:
Snatch Pull:
Speed Pull:
Stiff-Legged Deadlift:
Weighted Pullup/Chinup:
Yates Row:

MetCon:
“The Chief”

AMRAP 3:
3 Power Cleans (135/95#)
6 Pushups
9 Air Squats

Rest 1:00 minute. Repeat for a total of 5 cycles.

Post rounds completed for each cycle:

Wednesday: 140730 (8-3)


Olympic Weightlifting:
Power Snatch: Find 1RM (#)
Power Clean: Find 1RM (#)
Snatch Balance: Find 3RM (#)

Strength:
Weighted Dip: Find 3RM (#)
Weighted Pullup: Find 1RM (#)
Pendlay Row: Find 1RM (#)

Conditioning:
2 Mile Slow Run.

Post time to comments:

Tuesday: 130305 (4-1)


WEEK 4: Day: 1

ME Upper Body:
Seated Press: Find 1RM

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
AMRAP 10:

3 Power Cleans 115/85#
6 Pushups
9 Air Squats

Post total number of rounds to comments:

Assistance:
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Exercises.

Sunday: 130217 (2-1)


WEEK 2: Day: 1

ME Upper Body:
Push Press: Find 1RM

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
AMRAP 10:

3 Strict Pullups
6 Power Cleans 95/65#
9 Burpees

Post total number of rounds to comments:

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

See EXERCISE PAGE for list of 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.

Thursday: 130124 (3-1)


WEEK 3: Day: 1

ME Upper Body:
Bench Press (Bands up): Find 1RM

Accessory:
Shoulder/Triceps Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
AMRAP 3:

3 Power Cleans 115/85#
6 Pushups
9 Air Squats
Rest 1 minute. Repeat for a total of 3 cycles.

Post rounds completed for each of the 3 cycles to the comments below:
Round 1:
Round 2:
Round 3:

Assistance:
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Assistance Exercises.

Friday: 121214 (3-4)


WEEK 3: Day: 4

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:
AMRAP 12:

3 Power Cleans 115/85#
6 Pullups
9 Burpees

Post total number of rounds to comments:

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