Week of August 3, 2015

* Go to the track and do 400m repeats x As many as you feel fit
* Have 2 weightlifting days included in your 4 strength days
* Spend 1 hour 3 x this week on yoga/stretching/recovery

Day 1:
A:
1RM Saftey Squat Bar GoodMorning
B:
2 x 1min x 80% Safety bar back Squat For Max Reps
Assistance:
- 4 x 15 Dimmel Deadlifts- Add weight
Super Set
4 x 5 Depth Box Jumps
- 8 min 40m prowler sprints (145/90)
- 3 x 15 GHD Situps and 15 GHD Back Ext.

Day 2:
A:
3 Rep max bench
Then 3 RM bench press using slingshot
B:
85% of 3RM without slingshot for max reps
Assistance:
- 3 x 25 DB row 80/45
- 3 x 1 min max alt KB seesaw press - use heavier weight
super set
- 1 min max chin ups
(rest 1 min)
- 3 x 20 Hammer curls -use heavier weight

Day 3:
A:
5 x :45 min Max box Squats using 50%
rest 1 min
B:
5 x 12 Weighted lunges ( 205/135)
Assistance:
- 4 x 25 Dimmel Dl - 135/95
super set
- 4 x 5 HIgh box jumps
rest 1 min
- 7 min VERY HEAVY Framers carry for max distance- 4 burpees when you need to drop and rest

Day 4:
A:
Floor Press 15x3x 70%
Assistance: Pretty much the same as last week
- 4 x Unbroken CTB
- 4 x Unbroken strict HSPU
- 45 Muscle Ups In as fewest sets - NFT- Keep Track of your Reps and Sets - treat this as your WOD or part of

AOD