Warm-up Drills
Run 800m
3 Rounds for Quality of
7 x Medicine Ball Cleans
7 x Push-ups
-5:00 x Mobility

''What You Need''
21-15-9 reps/kcal off
Row Kcal
Toes-2-Bar/Knees-2-Elbows
Burpee Pick-ups 35lbs

Strict Press:
- 5 x 20kg, 4 x 30kg, 3 x 40kg, 3 x 50kg, 3 x 60kg, 3 x 62.5kg
- 5 x 50kg, 10 x 40kg

Seated Dumbbell Press (palms facing each other) + Seated Dumbbell Shrug:
- 5 x 20kg (each arm) + 7 x 32kg (each arm)
- 5 x 24kg + 7 x 32kg
- 5 x 26kg + 7 x 32kg
- 3 x 28kg + 7 x 32kg

Barbell Upright Row + Dumbbell Front Raise + Barbell Front Raise:
- 7 x 30kg + 3 x 14kg (each arm) + 4 x 20kg
- 7 x 40kg + 3 x 14kg + 4 x 20kg
- 7 x 30kg + 3 x 14kg + 4 x 20kg

Snatch off blocks:
- 3 rounds:
- 5 x 20kg
- 2 rounds:
- 5 x 30kg

Muscle Snatch:
- 2 rounds:
- 5 x 30kg

Hang Power Snatch:
- 5 x 30kg

Squat Snatch:
- 5 x 30kg

a) 4 Rounds of
9 x Deadlift @ 80kg
15 x Box Jump @ 36 inches
21 x long strokes on the C2 rower
for time.
11:30

b) 10 minute AMRAP of
7 x DB hang power clean @17.5kg
14 x Butterfly situps
63 x single skips ( 21 double unders)

5 rounds and 7 x DB hang power clean

The finisher:
5 minute abs

for time:
Row 500m
45 Hang Squat Cleans 95/65
45 Ring Dips
Row 500m

I only did 35 reps each cause I still wanted to take it easy after having mono. Can't just jump right back in or I'll set myself back again

11-9-7-5-3

KB Swing #53/35

Box Jump (20)

CTB Pullup (two red bands)

Wallballs (10) Dropped twice on this exercise

Slammer Balls (10) Dropped once on this exercise

All sets to be done unbroken except for the C2B Pullups. If you break then do a 10 burpee penalty!

3x3 shoulder press @ 80, 85 and 90% of 1RM (60, 65, 70)

WOD
12min AMRAP
7 push press @ 70% of 1RM - 65#'s
30 jumping lunges
15 situps
6 rds + 7PP + 12JL

Post WOD
2x1min weight plank (45/25#) - 35#'s for 1 min, 70#'s for the next min

Power Clean + Push Jerk @ 70% of 1RM

2-2-2-2-2

-then-

“Elizabeth”

21-15-9:
Squat Cleans (135/95)
Ring Dips

105
1 rd + 7 dips (band)

Compare Elizabeth to:
http://wodstack.com/workouts/33565-elizabeth

Warm-up Drills
Run 400m
'Four Corners' Dynamic Mobility Drill
*Intro to Pose Running Drills (5-10 min, outside if possible)
Run 2 x 200m (attempt to apply drills)
*Review KB Swing/Wallball Technique

''Stress Inoculation'' (06.19.2012)
Complete for time (or finish as many rounds/reps as possible against a 20:00 cutoff)
Run 800m
2 Rounds of
10 x Wallball 20lbs
10 x KB Swings 20kg
Run 600m
2 Rounds of
15 x Wallball 20lbs
15 x KB Swings 20kg
Run 400m
2 Rounds of
20 x Wallball 20lbs
20 x KB Swings 20kg

Timed out. Completed 2 rounds + 400m run.

5 rounds:

5 x Weighted Pull up
3 x (each side) Snatch/lunge/thruster complex

WOD:
15 min AMRAP:
+ Gate sprint
+ 4 double kb cleans (53/35)
+ 8 double kb rack squats
+ 10 burpees

WARM UP
2 x 500m Row (Sub 3min. heat)
Rest 45sec. between heats. Make the second one slightly faster than the first.

10 min Rest/Stretch
EX: Good mornings w/PVC and a few w/45lb bar - NOT TOO MANY! GHD back extensions.. Do not ignore your hamstrings and your gluteus!

STRENGTH
Deadlift 2x2x2x2x2x2x2
Get your back WARM! Do 5 T&G @95 and 5 T&G @135. Start first set @155.
EX:155-185-205-225--255--275-285-290... Don't be afraid of 300 if your feeling good. Don't get discouraged shoot for at least 285lb (or your body weight and a half = 240).

METCON
Just kidding! Chill and drink your protein. Tomorrow is a REST day!