1) "Warm Up": Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably for
twenty-one reps of regular back squats. These specialized movements
are tough! Make damned sure you warm-up thoroughly with "air squats"
and stretching first.
2) "Power squat": Lower and rise as quickly as you can while maintaining
PERFECT form. Repeat 20 times.
3) "Bottom to bottom": Lower to full squat position (thighs parallel to floor),
hold for a full ten seconds, rise and immediately upon full extension of hip
and leg return to bottom and hold for ten seconds. Repeat 20 times.
4) "Super slow": Take twenty seconds to reach bottom and twenty seconds
to reach top again. Repeat 20 times.
5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the time at the
instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).

Thirty reps of 20 lb. Medicine ball squats.
30 reps assisted pull-ups with 1/2 your body weight as assistance.
Repeat at 25, 20, 15, and 10 reps for a total of five rotations.
Record and report your total time for all five rotations.

Dumbbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance

Warm Up:
- 30 Grasshoppers
- 5 Bar Touching Burpees
- 3 Strict Pull Ups

Strength / Skill:
- 5x3 Cleans, As Heavy As Possible (95)

WOD - For Time:
- 10, 8, 6, 4, 2 Clean & Jerk (75#)
- Complete A Round Of Cindy after each set of Clean & Jerk
(5 Pull Ups,10 Push Ups,15 Air Squats)

Pre-WOD:
1X20 Back Squats (increase by 5% every week for the next seven Wednesdays)
105#

WOD - For Time:
- 500 Meter Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups (completed with small blue band)

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6x20m 5kg Sled Resisted Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
20 Static High Knees + 30m High Knees + 20 Static Double-Leg Jumps (rope reisted)
3x40m 5kg Sled Resisted Sprints
6xDecuple Jumps (flying start)
4xPentuple Jumps (flying start)
8xTriple Jumps (flying start)
Gymnastics (Glide Kips, Handstand Holds)
1 Lap of the Infield + Static Stretching (Cooldown)

Warmup
3 rounds
5 inchworm push-up
10 ball slams (30/20)

WOD
5RFT
400m run
16 alt DB snatch (55/35)
8 burpee box jump (24/20)

RX. 21:30

Seized
"Take hold of suddenly and forcibly."

Pre-WOD:
Deadlifts of descending reps, ascending weight
- 10, 8, 6, 4 & 2 reps
Note: Not for time. Target tough heavy sets while maintaining proper form.
115, 135, 155, 175, 195

WOD - For Time:
"Heavy Isabel"
- 30 Power Snatches (155#,105#)- 65#

Post-WOD:
- Shoulder Mobility Work
- Hip Mobility Work

Working to ensure proper form. Don't want to just throw weight around in an ugly manner! I know now I can go heavier next benchmark and continue to push.

20 minute AMRAP of:
5 pullups with 35 lb dumbell inbetween legs
10 pushups, with feet up on a 30" box
15 air squats holding a 45 lb plate
This was done at lunchtime at MidCity Gym
Great WOD
Forearms are a bit beatup from the plate
I'm cramping up a bit still.
I weighed myself last night and I was about 132, after this WOD I was about 126? I am a little under hydrated but not that much.

Snatch to max - got under 215 2x, backed off and hit a 185 for a double

C&J to max - cleaned 265, missed the jerk - narrowly

5x5 Back Squat at 275