8/31/11 - Skill and Met-Con

Skill Work:
Muscle-ups

Met-Con:
3 min AMRAP - 95 lb Thrusters
Rest 1 min
1.5 mile Run for time

Notes:
Spend about 10 - 15 min working on developing your Muscle-up.
For the Met-Con, do as many reps possible in 3 min of 95 lb Thrusters, rest 60 sec, and then run 1.5 miles for time.

8/30/11 - UPPER BODY ME DAY

Incline Bench Press - 3RM
Incline Bench Press RP sets - 3xFailure
Perfect Pushups - 1xFailure

Shoulder Press - 2x4-6
Push Press - 1x8-12
DB Side Raise - 1x12-15

Superset:
Weighted Ring Dips - 3x8-12
OH Tri Extension - 3x8-12

Situps - 1x50

8/29/11 - LOWER BODY MET-CON

Hang Snatch - 3x5

10 min AMRAP:
155 lb Squat Clean - 5
24" Box Jumps - 15

Assistance Work:
Chest to Bar Pullups - 3x15-20

Notes:
Here is a demo video for the Hang Snatch: http://www.youtube.com/watch?v=WFKDlJyJU08

8/27/11 - UPPER BODY MET-CON

Split Jerk - 5x5

3 Rounds for Time:
95 lb Push Press - 15
Incline Ring Pushups - 20
85 lb Skull Crushers - 5
DU - 50

Assistance Work:
HSPU - 3x5-8
Ring Dips - 3xFailure
DB Kickbacs - 2x15+

8/26/11 - LOWER BODY ME DAY

Back Squat - 1RM
Back Squat RP - 3xFailure
Good Mornings - 1x12-15
Deadlift - 2x6-8

Superset:
Weighted Chin-ups - 3x6-8
Bentover Barbell Rows - 3x6-8

DB Reverse Flies - 1x15+

8/25/11 - ENDURANCE

For Time:
5k Run

8/24/11 - REST DAY

Mixing it up this week and making today the rest day. Let your legs recover...

8/23/11 - UPPER BODY ME DAY

Incline Bench Press - 1RM
Incline Bench Press RP - 3xFailure
Flat Bench - 1x15+

Shoulder Press - 2x4-6
Push Press - 1x15+
DB Side Raises - 2x12-15

Triceps Superset:
Weighted Ring Dips - 3x8-12
OH Tri Extension - 3x8-12

Situps - 1x50

8/22/11 - LOWER BODY MET-CON

Olympic Lift:
Snatch - 5x5

Met-Con:
3 Rounds for Time
75% 1RM Deadlift - 10
50 lb KB Swing - 20
30 lb Weighted Pullup - 10
20" Box Jump - 20

Notes:
Watch the following videos for Snatch (don't worry about going heavy - work technique):
http://www.vimeo.com/1306013
http://www.vimeo.com/1306279

8/20/11 - Upper Body Met-Con

Push Jerk - 5x5

3 Rounds for Time:

HSPU - 10

Ring Dips - 20

Burpees - 40

Assistance Work:

Shoulder Press - 3x4-6

Skull Crushers - 3x8-12

Triceps DB Kickbacks - 1x15+

Note: Focus on skill with Push Jerk. Work up to 5 rep max.

8/19/11 - LOWER BODY ME DAY

Back Squat - 3RM
Back Squat RP - 3xFailure
Good Mornings - 1x15+

Deadlift - 2x6-8


Superset:
Weighted Pull-ups - 3x6-8
Inverted Row - 3x8-12


Reverse DB Flies - 1x15-20
Toes to Bar - 2x20

8/18/11 - REST DAY

If you want an active rest day, work on developing your Muscle-up.

8/17/11 WOD - Endurance

9 Rounds for Time:
155 lb Thrusters - 3
560 meter Run

Note: total running distance should be about 3.2 miles

8/16/11 WOD - UPPER BODY ME DAY

Incline Bench Press - 1RM
Incline Bench Press RP - 3xFailure
BW Flat Bench Press - 1x15+

Shoulder Press - 2x4-6
Push Press - 1x15+
DB Side Raises - 2x12-15

Triceps Superset:
Weighted Ring Dips - 3x8-12
OH Tri Extension - 3x8-12