WOD - July 7, 2012 - Saturday

Workout of the Day

Warm-up: With empty barbell 3 rounds of:
* 6x Clean pulls
* 6x Hang power cleans
* 6x Push jerks
* 6x Back squats
* 15x Box jumps between rounds (24"/20")

Barbell Work: 6x2 Power clean off high blocks @ 70% followed by sinking into full squat position after catch is established (rest 90s btwn each set); then 5x4 clean pulls AHAP

Strength: Hi-bar back squat, 5@70%, 5@75%, 5@80%, 3@85%, 3@85%, 3@85%

Work Capacity: For time:
* 800m run
Then 21-15-9 reps of
Burpees
KB Swings (53#/35#)
* Then 800m run to finish

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WOD - July 6, 2012 - Friday

Workout of the Day

Warm-up: With empty barbell, 3 rounds of:
* 6x muscle clean
* 6x power clean
* 6x muscle snatch
* 6x power snatch
* 6x OH squat
* 30x double-unders in between rounds

Barbell Work: 6x2 Power snatch off high blocks (just below hip) @ 70% followed by sinking into full squat position after the catch is established -- rest 90s btwn each; then 5x4 Snatch pulls AHAP

Strength: Push press 6x2 @ 90%, rest 2 mins btwn each

Work Capacity: 5 Rounds for time of:
* 10x HSPU
* 10x C2B pull-ups

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WOD - July 5, 2012 - Thursday

Workout of the Day

Warm-up: Split footwork drills, then with empty barbell 3 rounds of:
* 6x strict press
* 6x push press
* 6x push jerk
* 6x split jerk

Barbell Work: 7x2 split jerk @ 75% with 4 second pause in catch position (75 seconds rest btwn sets)

Strength: Hi-bar back squat, 6x4 @ 80% -- rest 2 minutes btwn sets

Work Capacity: EMOTM 12 minutes:
* Row 250/200 meters
Guys row 250, girls row 200. If you fail a minute, reduce meters by 25 and continue in this fashion until you can complete a given minute. Focus on consistency in your splits and on rapid hip extension. If you know you cannot complete the first minute at the given meters, reduce counts by 50 for all 12 minutes.

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Rest Day - July 4, 2012 - Wednesday

Rest Day

Rest day. Enjoy the day off and happy 4th to everyone!

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WOD - July 3, 2012 - Tuesday

Workout of the Day

Warm-up: Split jerk footwork drills (no bar, just feet -- put PVC pipe between feet to ensure proper landing distance, work on speed), 50 air squats, 25 push jerks with empty barbell

Barbell Work: 7 rounds of: 2x push jerk, 2x split jerk @ 70%; perform all reps without re-racking weight (rest 90s btwn sets), then perform 5x3 snatch grip deadlift sweeping barbell into hip crease AHAP (hook grip, no straps)

Strength: Front squat: 3@80%, 2@90%, 1@95%, 3@90%, 2@95% -- rest 2 minutes btwn sets

Work Capacity: AMRAP 12 of:

* 1x KB Swing (53#/35#)

* 1x Box jump (24"/20")

Ascending reps (i.e. 2 and 2, 3 and 3, etc)

Score is round reached plus additional reps

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WOD - July 2, 2012 - Monday

Workout of the Day

Warm-up: With empty barbell: snatch press-unders (snatch balance with no dip drive), snatch high-pull from hang, hang muscle clean -- roughly 25 of each

Barbell Work: 6x2 Snatch off high blocks (just below hip) @ 75%, 6x2 Clean off high blocks @ 75% -- rest 75s btwn all sets

Strength: Strict Press 5x5 AHAP, rest 3 mins between

Work Capacity: 5 rounds for total time of:
* 500m row
* 30x wall balls (14#)
* Rest 2 minutes btwn rounds

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Rest Day - July 1, 2012 - Sunday

Rest day. Olympic lifting cycle starts tomorrow. Be prepared to spend a lot of time staring at a barbell for the next 8 weeks.

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