W/E 6-2

Monday Strength: Complete Front Squats In Rep Scheme 1,2,3,4,5,4,3,2,1 With 85% Of 1RM WOD: "Angie" 100 Air Squats, 100 Pushups, 100 Pullups, 100 Situps(The Reps Can Be Broken Up Anyway) Tuesday Strength: Strict Press 5x1, Push Press 5x1, Jerk 5x1 Increase Every Rep Thru All 15 Wednesday Strength: Sumo DL 5x5 WOD: Find 3RM Box Jump then on 5min rest do 10x30yrd sprint(30 sec rest between sprints) Thursday Rest Day Friday For Time--1 mile run, 21 Power Clean, 1 mile run, 21 Power Clean, 1 mile run Saturday Skill: 100 DU For time x 2 WOD: 3RFT- 500m Row and 100ft ODD Object Carry

Week Ending 5/26

W/E-5/26 Monday Strength: Est 1RM in following complex “1 Snatch Push Press + 2 Overhead Squat”…Then 3x1 Snatch WOD: “Fran” 21-15-9 Thrusters (M 95/W 65) and Pullups Tuesday Strength: Power Clean(Use Axel If Have One) 5x1(Increasing Every Rep) WOD: 400m Sprint, 25 Squats, 400m sprint, 25 pushups, 400m sprint, 25 pullups, 400m sprint, 25 situps Wednesday Strength: Power Jerk 3x1, Split Jerk 3x1 WOD: AMRAP 15—8 (M 135/ W 95) Deadlift and 10 Box Jump (All 24”) Thursday Rest Friday Cash In: 50 Squat Jumps WOD: 1 mile Run, 3 min rest, ¾ mile run, 2 min rest, ½ mile run, 1 min rest, ¼ mile run, 30 sec rest, 1 mile run Saturday Max Out Sat

4.20

Sorry for the late post did not get home from my amazing Jon North Attitude Nation Cert till late. I will post the rest of this weeks workout later.

Today 4.20.13

Strength: Work Up To 1RM Of The Following Complex
    1Snatch Push Press+ 2OHS
             
Strength 2: 20 min to est 1RM Snatch

WOD: "Fran" 21-15-9 OF Thrusters (M95/W65) and Pullups

W/E 5-19

Monday-5-13 Strength- Front Squat Tabata @ 75% of 1RM WOD-“Jackie”- 3rds of 800m Run, 50 Back Ex, 50 Sit Ups Tuesday-5-14 Strength- Sumo DL To 1RM WOD- 5Rds…..100’ Farmers One-Arm Carry At 50% Of Body Weight / 10 DB Snatch Each Arm At Same Weight Wednesday-5-15 Stregnth-Push Press….Start With Just The Bar And Every Minute On The Minute Add 20lbs And Do 2 Reps Until You Can Not Do Any More Weight 1 minute Rest And Repeat 3 Times WOD- 100ft Tire Flipx2 Thurs- Rest Day Friday- 5k Run Saturday- Max Sat

W/E 5-12

So after hearing everyone's voice. I will be programming for natural strength. The first phase of the program will involve improving your realtive strength. Realtive strength is how well you move your own bodyweight.

Monday- Upper

1) 5x 1 Vert Jump + 2 Broad Jumps

2) Circuit

 a. Bench 4x12

 b. Bent Over DB Raise 4x15

3) Circuit

a. DB Floor Press 5x6-8

b. Chinups 5xmax

4) Circuit

a. Plate Side Raise 3x8-12

b. Chest Support DB Row 3x8-12 5) Circuit a. Tri Pushdown 4x25 b. Face Pulls 4x25

Tuesday- BW

1)            Circuit

a.            Box Jumps 10x2

b.            Sprint 10x.1 mile

2)            5 Rounds- No Breaks

a.            Kipping Pullups x6

b.            Hand Release Pushups x12

c.             Squats x18

3)            Circuit

a.            Band Pull Aparts 4x25

b.            Leg Raises 4x10

4)            400m Run(.25 mile)

Wed- Rest Day

Thursday- Lower Body

1)            Circuit

a.            Squat 3x5

b.            Box Jump 3x3

2)            Circuit

a.            Db Walking Lunges 3x10ea.

b.            KB Swings 3x10

3)            Max Incline .1mile Fast Walk  x4

4)            Weighted Back Extension

Friday- BW

1)            400m Run

2)            200m Run

3)            Pushups x50 AFAP

4)            Inverted Row x50 AFAP

5)            Walk Lunges x100 AFAP

6)            Run 200mx2, 2 min Rest

PR Saturday:

 Today I want you to choose two exercises and work to maxes in them. My personal favorite still is the Olympic lifting set, snatch and clean and jerk.