Week of July 13, 2015

Follow the same warm ups from the past two weeks: Do not skip it. Be able to have an efficient warmup without thinking about whats ahead of the day.

1. 1k row or 5 min jump rope or 1mile run or 100 cal assault bike
2. 5 min of: Upper or Lower body dynamic movements
( A,B,C skip; I,Y,T or ; Plyometric warmups; Sled or prowler work; Kettlebell work ie. TGU, Windmills etc)
3. Necessary 5-10min of: bands/balls/foam rolling in specific areas

ADD:

Finisher: 20-30 min light to medium running, biking, rowing or swimming 4 Days per week. This week will be tough so do not do this as another WOD. 
***Make sure you do this. Make the time***
Day 1:

A:
1 RM Deadlift (using bands)
B:
80% for max reps
Assistance:
- 4 x 8(4/4) Weighted lunges (205/135)
- 4 x 20 Weighted Glute Ham Raise 45#/25#
- 4 x 50 Banded abs

Day 2:

A:
1 RM Floor Press ( use sling shot)
B:
80% for max reps ( without sling shot)
Assistance(same as last week. Try and beat your best):
- 3 x Max reps Weighted pullups (45#/25#)
- 3 x Max unbroken muscleups
- 3 x 1 min max pushups super set into 30 banded pull aparts

Day 3:

A:
15 x 2 x 65% x Dynamic Box Squat (using Chains AND bands)
B:
2 x 70%, 2 x 75%, 1 x 80% x Dynamic Deadlift (using bands)
Assistance:
- 5 x 20 Stiff legged deads (155#/105#)
- 3 x 25 Hypers (Heavy)
- 3 x 10 GHD Med Ball situp (30#/20#) - touch ground


Day 4:

A:
9 x 3 x 65% Bench press ( using bands)
B:
10 min Heavy Sled push and pulls ( Add Weight from Last week)

Assistance (same as last week. Try and beat your best):
5 x Max Stict Pullups in 1 min then 1 min off
5 x max Weighted dips ( 45#/25#) in 1 min then 1 min off
3 x :30 sec Max hammer Curls (60#) into :30 sec Max hammer Curls (30#)

AOD