9/30/13 - MONDAY

SPEED
185 lb+ Power Clean - 12x1 for Max Weight (start counting at 185 lbs)

MET-CON
3 Rounds for Time
225 lb Deadlift - 12
95 lb Thruster - 12
HSPU - 12
T2B - 12
135 lb Front Rack Lunge - 12
75 lb Decline Sit-up Press Out - 12
REST 2 MIN

ASSISTANCE
Glute Ham Raise - 2x8-10
Calf Raise - 2x25+
L-Sit - 2xMax Time

9/27/13 - FRIDAY

STRENGTH
5 Supersets
Shoulder Press @ 78% 1RM
DB Bent Over Rows 8-10 each
Rest 2 min

MET-CON
2 Rounds
115 lb Push Press - 20,10
DU - 40,20
Strict Pull-up - 20,10
DU - 40,20
Med Ball Alternating Push-up - 20,10
DU - 40,20
60 lb DB Snatch - 20,10
DU - 40,20

ASSISTANCE
3 Supersets
195 lb Close Grip Benth - MR
95 lb Easy Bar Curl - MR
Rest 60 sec

DB Side Raises - 3x12-15

9/24/13 - TUESDAY

STRENGTH
Bench Press @ 78% 1RM w/90 sec Rest - 5x5

4 Supersets w/ 60 sec Rest
Lat Pull Down - 8 (for Max Weight)
135 lb + Chains Close Grip Bench Press - Max Rep

MET-CON
27-21-15-9
Dip
Pull-up

ASSISTANCE
3 Compound Sets w/60 sec Rest
Strict Pull-up (palms in) - Max Rep
40 lb DB Hammer Curls - Max Rep

9/23/13 - MONDAY

STRENGTH
Deadlift @ 78% 1RM w/90 sec Rests - 5x5

MET-CON
10 min EMOTM
185 lb Power Clean - 1
95 lb OH Squat - 5

ASSISTANCE
4 Compound Sets
175 lb Seated Row - 10+
88 lb Reverse Flies - 21+
Rest 60 sec

50 lb DB Walking Lunges w/ 60 sec Rest - 3x8
Calf Raises w/60 sec Rest - 3x20+

9/20/13 - FRIDAY

VERTICAL PRESS
Shoulder Press @ 75% of 1RM w/90 sec Rest - 5x5

HORIZONTAL PULL
Bent Over Row w/90 sec Rest - 5x5 for Max total pounds lifted

MET-CON
4 Rounds for Time
155 lb Push Press - 5
Burpee - 10
75 lb Hang Power Snatch - 15
DU - 60

ASSISTANCE
3 Giant Sets w/ 60 sec Rest at Ends
Lateral Side Raises 12-15
Reverse Flies 12-15
Seated Row - 12-15

3 Supersets w/ 60 sec Rest at Ends
Dip - Max Rep
Reverse Grip Pull-up - Max Rep

9/19/13 - THURSDAY

LEG STRENGTH
Back Squat @ 75% or 1RM w/ 90 sec Rest - 5x5

MET-CON
10-8-6-4-2
135 lb Front Squat
T2B

ASSISTANCE
3 Supersets
Leg Extension 12-15
Leg Curl 12-15

9/17/13 - TUESDAY

STRENGTH LIFTS
Bench Press @ 75% of 1RM with 90 sec Rests - 5x5

Weighted Pull-up with 2 min Rests - 1RM

MET-CON
12 min AMRAP
Close Grip Strict Pull-up - 6
Deficit Push-up - 12
DU - 24

ASSISTANCE
Close Grip Bench Press with Chains & 60 sec Rests - 4x8-10
Bar Curls with 60 sec Rests - 4x8-10
Lateral Raises with 60 sec Rests - 4x12-15

9/16/13 - MONDAY

PULL STRENGH
Deadlift @ 75% 1RM with 75 sec rests - 5x5
Bent Over Row with 30 sec rests - 3x10-12

MET-CON
3 Rounds for Time
155 lb Power Clean - 5
155 lb Front Squat - 10
70 lb KB Swing - 15
40 lb DB Walking Lunge - 20
Rest 60 sec

ASSISTANCE
3 Compound Sets
Seated Row - 10-12
Reverse Fies - 12-15

3 Supersets
Leg Extensions - 12-15
Leg Curls - 12-15

Calf Raises - 2x20-25

9/12/13 - THURSDAY

LEG STRENGTH
Back Squat - 1RM
225 lb Back Squat RP - 3xFailure

MET-CON
4 Rounds for Time
315 lb Deadlift - 3
60 lb DB Weighted Walking Lung - 10
Parallett Side Jumps - 30

ASSISTANCE
Leg Press - 2x15-20

3Supersets
Leg Curls - 15-20
Leg Extensions - 15-20

Calf Raises 2x15-20+

9/11/13 - WEDNESDAY

CONDITIONING
5 Rounds for Time
Row 500 meters
Sit-up - 25

Rest 5 min

3 Rounds for Time
T2B - 15
50 lb Turkish Getup (alt) - 4 (2 each arm - alternate each rep)

ASSISTANCE
3 Supersets
Weighted Decline Sit-up Pressout - 10
185 lb Front Rack Hold - 1 min

9/10/13 - TUESDAY

HORIZONTAL PRESS
Bench Press - 5RM (reach in about 5 sets)
Bench Press RP with Chains - 4xFailure

VERTICAL PULL
Strict Pull-up 5x Max Rep
Lat Pull-down RP - 4xFailure

MET-CON
Complete for Time
4 Rounds
Wall Climb -1
Wall Facing HSPU - 4
then
Pull-up - 30
DU - 50
Pull-up - 20
DU - 75
Pull-up - 10
DU - 100

Note: For the Met-Con, complete the 4 Rounds of Wall Climbs and Wall Facing HSPU's and then complete the Pull-ups and DU's. Complete the entire Met-Con for time.

Wall Facing HSPU's are just like regular HSPU's, except you face the wall. The sequencing for the Wall Climbs and HSPU's is as follows: from the push-up position with your feet against the wall and chest on the floor, walk your feet up the wall and your chest to the wall. Once your chest touches the wall, do 4 HSPU's. Then walk your hands away from the wall until you are back in the starting position. Repeat 4 times.

9/9/13 - MONDAY

OLY SPEED
EMOTM - 10 miin
Power Snatch - 3 reps for Max Weight

MET-CON
3 min AMRAP
135 lb Deadlift - 3
135 lb Squat Clean - 3
135 lb Thruster - 3

Rest 3 min

Repeat

ASSISTANCE
3 Giant Sets
Bent Over Row - 9
Weighted Walking Lunge - 12
T2B - 15

Calf Raises - 3x15-20

9/6/13 - FRIDAY

SHOULDER STRENGTH
Shoulder Press - 5RM
Push Press RP - 3xF

MET-CON
3 Rounds for Time
HSPU - 10
135 lb Hang Power Clean - 12
185 lb Bench Press - 14
Pull-up - 16
Deficit Push-up - 18
70 lb KB Swing - 20
Rest 3 min

ASSISTANCE
High Pull - 2x12-15
DB Bent Over Row (LH/RH) - 2x12-15 each
Reverse DB Flies - 2x12-15
Lat Raises - 2x12-15

9/5/13 - THURSDAY

LEG STRENGTH
Back Squat - 3RM
275 lb Back Squat RP - 3xF
50 lb DB Weighted Lunge Walk - 2x10

MET-CON
Complete for Time
3 Rounds
225 lb Deadlift - 10
Burpee - 10
3 Rounds
135 lb Front Squat - 10
Lateral Bench Jump Over - 10

ASSISTANCE
Pistols - 3x10
3 Giant Sets:
Leg Extensions 12-15
Ham Curls 12-15
Calf Raises MR

9/4/13 - WEDNESDAY

MET-CON
Complete for Time
5 Rounds
Row 500 meters
Ab Plank 1 min
Rest 1 min

No Additional Rest

5 Rounds
Bike 1000 meters
Sit-up - 20
Rest 1 min

ASSISTANCE
3 Sets
185 lb Front Rack Hold - 1 min
Ab Obliques (LH/RH) - 15-20 each

9/3/13 - TUESDAY - STRENGTH DAY

PRESS STRENGTH
Bench Press - 3RM
Bench Press RP - 3xF

UPPER BODY PULL STRENGTH
C2B Pull-up - 5xMR
L-Sit RP - 3xF
Seated Row - 2x12-15

MET-CON
5 Rounds for Time
Pull-up with Vest - 12
Dips with Vest - 12

ASSISTANCE
3 Sets
EZ Bar Bicep Curl 8-12
OH Tri Extension 8-12

3 Sets
DB Lat Raise 15-20
DB Rev Fly 15-20

3 Sets
High Pull 12-15
1 Arm Pull Down (LH & RH) 21-15