8.1.13

Warm up:
400m run
3x10 air squats
3x10 push-ups

A. Back Squat 7x5 @ 80% of max

B. Work up to a challenging weight of the following complex:
1 deadlift + 1 bent over row + 1 hang power clean + 1 front squat + 1 push press + 1 back squat

C. EMOTM for 10 minutes:

1 deadlift + 1 bent over row + 1 hang power clean + 1 front squat + 1 push press + 1 back squat

7.30.13

Warm up:
3x10 kipping swings
3x10 pushups

A. Warm up Bench Press

B. 5 rounds for max reps:
Bodyweight bench press
Pull-ups
*rest two minutes between rounds (not between bench and pull-ups)

7.29.13

Warm up:
400m run
Good morning stretch + Samson stretch

A. Work up to a 3-rep max on Deadlift

B. 21-15-9
Deadlifts
Pistols (alternating legs)
HSPU

7.26.13

Warm-up
3x10 good mornings
3x10 Samson stretch (lunge w/fingers laced overhead)

A. Bench press 5x5 @ 70%

B. "Cindy"
20 minute AMRAP
5 pull-ups
10 push-ups
15 airsquats

7.25.13

A. 400m run
rest 2 minutes
800m run
rest 2 minutes
1600m run
rest 2 minutes
800m run
rest 2 minutes
400m run
rest 2 minutes

B. Deadlift 5x3

7.23.13

Warm up:
400m run
10 pull-ups
10 dips
10 air squats
10 lunges

A. 10 minute AMRAP:
5 muscle ups (substitute 10 pull-ups+10 dips)
15 DUs

B. 21-15-9
KBs
sit-ups

7.22.13

Warm up:
3x10 air squats
3x10 kipping swings

A. Back Squat 4x7 @ 75%

Snatch grip Burgener warm up w/PVC pipe, then:

B. EMOTM for 12 minutes:
1 power snatch + 1 OHS, 1 hang squat snatch + 1 OHS, 1 full squat snatch

7.19.13

Warm-up:
400m run, then
3x10 KBS (light weight)
3x10 leg swings forward/back

Deadlift 5x5 @ 65%

1k row for time

7.18.13

Warm-up:

3x10 kipping swings

Handstand walk/hold for max distance/time, performed three times

Mobility:

Roll out shoulders on bar in the rack

3x5 Press @ 65%

15 minute AMRAP:

400m run

Max pull-ups

7.16.13

Warm-up:
3x10 air squats
3x10 lunges
3x10 push-ups

Then, complete as fast as possible:
50 DUs
40 situps
30 KBS
20 goblet squats
10 burpees
20 goblet squats
30 KBS
40 situps
50 DUs

7.15.13

A. Back Squat 3x8 @ 65% max

B. EMOTM for 10 minutes:
5 Power Cleans

7.12.13

A. 100 DUs for time

B. Bench Press 4x5

C. 21-15-9
Ring rows
Ring dips

7.11.13

A. Deadlift 5-5-3-3-1-1

B. OTM 10 minutes:
Even - 10 KBS
Odd - 10 med ball cleans

7.9.13

A. Squat Test - 5 minutes

B. Establish a clean and jerk 1-rep max

7.8.13

A. Work on Weakness

B. Tabata This!
Rower
Squats
Pull-ups
Push-ups
Sit-ups
*rest two minutes between stations

7.2.13

A. Back Squat 5-5-3-3-1-1

B. 21-15-9
KBS
GHSU (or weighted ab mat sit-ups)