WOD - September 7, 2012 - Friday

Workout of the Day

Barbell Work: Every 30 seconds for 5 minutes complete:
* 1 Squat clean @ 85%

Strength: Hi-bar back squat; 5@48%, 5@58%, 5@68%, 5@78%, 5@78%, 5@78%

Work Capacity: 5 rounds for time of:
* 10 Deadlifts (275#/185#)
* 10 Bar-facing burpees
* 10 Box jumps (24"/20" -- must stand at top)
* Rest 90 seconds between rounds

Additional: 3x8 Good mornings at moderately light weight; if you have a competition coming up spend 15 minutes or so working on a skill you are bad at -- use the good mornings as breaks from this skill work

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WOD - September 6, 2012 - Thursday

Workout of the Day

Strength: Snatch balance 5x2 AHAP

Work Capacity 1: 10 rounds for total time of:
* 1 Bear Complex (205#/125# -- 1 power clean, 1 front squat, 1 shoulder to overhead, 1 back squat, 1 shoulder to overhead from behind the neck)
* 20 Double-unders
* Rest 1 minute between rounds

Work Capacity 2: NOT for time complete:
* 10 Muscle-ups
* 30 HSPU
* 40 Pistols (alternating legs)

Additional: Row 500m for time, rest 2 minutes, row 500m for time

If you are competing this weekend today will be a rest day for you. Perform plenty of mobility and in place of tomorrow's WOD you will be performing some light Olympic weightlifting and practicing the movements you need for your events. Everyone else get after it.

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Rest Day - September 5, 2012 - Wednesday

Rest Day

Do some active recovery, particularly if you are tight from this week thus far. If you are competing this weekend, however, you will perform active recovery today and rest tomorrow. Friday will be light skill work in preparation for the competition, and your final rest day will be pushed back to Monday due to the competition being Saturday/Sunday. If you have any questions on how this affects the programming feel free to contact me.

WOD - September 4, 2012 - Tuesday

Workout of the Day

Strength: Push Press 5x3 AHAP

Work Capacity: 3 Rounds of:
* AMRAP 3 minutes of -- 3 Thrusters (135#/95#), 6 C2B pull-ups
* Rest 1 minute between rounds

Additional: 50 GHD sit-ups, 50 GHD hip extensions

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WOD - September 3, 2012 - Monday

WORKOUT OF THE DAY

STRENGTH: Hi-bar back squat 3@57%, 3@67%, 3@77%, 3@87%, 3@87%, 3@87%

WORK CAPACITY 1: 5 Rounds for time of:
* 12 KB Snatch right arm (53#/35#)
* 6 L pull-ups
* 12 KB Snatch left arm (53#/35#)
* 6 L pull-ups

WORK CAPACITY 2: EMOTM 10 minutes:
* 5 Box jumps as high as possible (up to 40"/34")

ADDITIONAL: 3x8 Good mornings at moderately light weight

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Rest Day - September 2, 2012 - Sunday

REST DAY

Enjoy the day off, stretch, go for a swim, take a long walk, etc. Do something that improves your quality of life and refreshes you for the next week.

WOD - September 1, 2012 - Saturday

WORKOUT OF THE DAY

STRENGTH: 6x3 Snatch Pull AHAP alternating with Front Squat 3@55%, 3@65%, 3@75%, 3@85%, 3@85%, 3@85%

WORK CAPACITY 1: 21-15-9 reps for time of:
* OH Squats (135#/95#)
* Power cleans (135#/95#)

WORK CAPACITY 2: "Half Cindy" AMRAP 10 of:
* 5 Pull-ups
* 10 Push-ups
* 15 Air squats

ADDITIONAL: 10x100m sprints (20s rest between efforts)

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