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

Week of June 29 2015

Follow warmups of no longer than 20min:

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

Day 1:
A:
1 RM Box Squat (using chains)
B:
80% for max reps
Assistance:
- 3 x 20 Weighted lunges (155/105)
- 4 x 10 Weighted Glute Ham Raise 45#/25#
- 4 x 25 Banded abs

Day 2:
A:
5 rep max Press into 3 rep Push Press into 2 Rep Jerk
B:
90% for max reps ( of best 5RM press)
Assistance:
- 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:
10 x 2 x 55% x Dynamic Box Squat (using chains)
B:
5 x 1 x 50%, 2 x 1 x 55%, 1 x 60% x Dynamic Deadlift (using chains)
Assistance:
- 5 x 15 Stiff legged deads (135#/95#)
- 3 x 25 Hypers (Heavy)
- 3 x 10 Overhead situp (95/65)

Day 4:
A:
9 x 3 Bench press ( using Chains)
B:
10 min Heavy Sled push and pulls ( use necessary weight)
Assistance:
5 x 10 (max) Strict Pullups
4 x max Weighted dips ( 45#/25#)
5 x 1 min Max hammer Curls (50#/25#)

AOD

Test week recap and new cycle starting this monday

Hope that last weeks testing went well. Maybe some all time best or some recent worst. This next cycle is to get back the strength. I will post 4 total days to be done in order. Follow the warmups and assistance as they are the most important part of this program. Do as needed fitness to assist with your goals.

Enjoy

Saturday 150620

Week 9 Day 6:

Chief:

3 Power Clean
6 Pushups
9 Aisquats
3 min on 1 min rest x 5

AOD

Friday 150619

Week 9 Day 4:

A:
Concentric Front Squat 6 x 2 x 80%
B:
Concentric Back Squat 6 x 2 x 80%
C:
EMOM x 15 x 3 Jerk x 78%

No WOD: Recovery/ Yoga/ Body work

AOD

Thursday 150618

Week 9 Day 4:

WOD

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Wednesday 150617

Week 9 Day 3:

WOD:

7 min Amrap:
7 DL 155#/115#
7 HPCLN
7 FS

3 Min Rest

5 min Amrap:
7 OHS 135#
7 Pullups

2 min rest

3 min Amrap:
Max Assault Cal

AOD