7/11/12

Strength - ME Deadlift
1a. Deadlift 5 x 4 - work to 4RM
225, 275, 315, 335, 355

1b. Banded Deadlift - 5 x 4 - 135 for 4 sets, 185 on last

Strength - Endurance Pull Push
2a. Strict Pull-up 3 x MAXreps - rest exactly 60 seconds between sets
17, 11, 8

2b. Ring Dips 3 x MAXreps
20, 11, 9

7/10/12

Olympic
2 Position Snatch, low hang high pocket 6 x 2 -
95, 115, 115, 115, 115, 135, 135

Snatch Balance 3 x 1 - work to heavy single
95, 115, 135, 155

Strength - Press Speed
Rack Jerk 5 x 3 - 155, 135, 145, 155, 165

Strength - ME Squat
1a. Back Squat 5 x 3 - work to heavy triple (heavier than heaviest during catalyst) - 225, 245, 265, 280, 290 for 1, 265
1b. Box Jump 5 x 3 - jump to tall box, step down 44"

2a. RDL 3 x 6 - use moderate weight, focus on ROM & concentric speed (banded?) - 135
2b. Total body throw 3 x 6 - max speed 12

Hotel Row WOD

15 minute row for max meters
20 sec ME
40 sec recovery (keep flywheel moving but return to normal HR)

Meters: 3702

Vacation WOD 4

640 m swim for time

Time: 24:01

1 mile kayak

Vacation WOD 3

5 RFT:
Swim 25 yards to raft
Do 20 squats on raft
Swim 25 yards to diving board
Do 10 pull ups on diving board

Time: 15:00 minutes

Vacation WOD 2

Run 3 miles (Newbury and back) and during the run mix in 40 squats 10 pull ups, 10 hspu, 20 burpees, and 20 box jumps using what's available in your environment.

Vacation WOD 1

Road WOD #2
10 Rounds:
10 push-ups,
10 sit ups,
10 squats

Time: 6:58.8

Rest/jog 5 min

5 min amrap
10 box jump 24"
10 dips
Rounds: 7+10

Rest 2 min

5 min ME DUs
Total: 230