Week of July 5, 2015

Follow the same warm ups from last week:

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: 10 min Gymnastics 4 Days per week: Dont just do a wod with it. Actually practice something you really really suck at.

***Remember to do WODS on only Days 3,4,5,6 ( not 1, 2, 7)***

Day 1:

A:
1 RM Goodmorning (using chains)
B:
80% for max reps in 90 sec: 1 Goodmorning + 1 Squat
Assistance:
- 4 x 14 Weighted lunges (185/115)
- 4 x 10-15 Weighted Glute Ham Raise 45#/25#
- 4 x 35 Banded abs

Day 2:

A:
3 RM Floor Press
B:
85% for max reps
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:
12 x 2 x 60% x Dynamic Box Squat (using bands)

B: 2 x 60%, 2 x 65%, 2 x 70% x Dynamic Deadlift (using bands)

Assistance:
- 5 x 15 Stiff legged deads (155#/105#)
- 3 x 25 Hypers (Heavy)
- 3 x 15 Overhead situp (95/65)

Day 4:

A:
12 x 3 x 60% Bench press ( using Chains)
B:
7 min Heavy Sled push and pulls ( Add Weight from Last week)

Assistance (same as last week. Try and beat your best):
5 x 10 (max) Stict Pullups
4 x max Weighted dips ( 45#/25#)
5 x 1 min Max hammer Curls (50#/25#)

AOD