06 DEC 2012 - Deadlifts and DB Trhrusters

INTENSITY:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
255lbs Deadlift
DB Thrusters (45/25)

RESET:
Flag Progression #1
 -http://gymnasticswod.com/content/human-flag-progression-pt1#

Details at GymnasticsWOD

05 DEC 2012 - Heavy Front Squats

INTENSITY:
Rest Day

RESET:
Test 1 Mile Run
Rest 3 Minutes
Squat Bridge, 3 Minutes
Test 400m Run

04 DEC 2012 - Annie

INTENSITY:
"Annie"
50-40-30-20-10 Rep Rounds of:
Double-Unders
Sit-Ups

RESET:
Test: Skin the Cat
5 Minutes Shoulder and Spine Mobility
Re-Test: Skin the Cat

03 DEC 2012 - Sled Push, Push-Ups, DB Push-Press

INTENSITY:
2 Rounds for Time of:
50m BW Sled Push*
50 Push-Ups
50m BW Sled Push*
25 Dumbbell Push-Press (25/15)

*If you don't have a sled, do weighted walking lunges (25/15)

RESET:
"Groinage" MWOD

Week 2, Phase 2 - SVG Heavy Work

Week 2, Phase 2
Phase Length: 5 Weeks
Sets: 4
Rep Range: 8-10
Load: 70-80% 1RM (1 Rep Max)


Monday:OHS / 4 KB Jump Sqt, 10 Hollow Rock
Tuesday:PP / 4 Strict Pull-Up
Wednesday:Clean / 10 Walking Lunges
Thursday:Rest Day
Friday:BSQT / 5 Good Mornings, 5 GSQT
Saturday:SDHP / 5 K2E, 5 KB Swings
Sunday:20 Turkish Get-Ups
The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press

Click here for additional phases

Returned from England

Well, it was an interesting week in England...and surprisingly had some serious trouble finding Internet access. After missing the first few days of the week, I finally gave up and decided it would have to be a down week.


I had hoped to find a CF box while I was over there, but really ended up having such a compressed timeline that we didn't have a chance to do much of anything.

SO, I do apologize for missing last week - hopefully you were able to go back and pick some workouts from the previous postings to put something good together.

New Heavies coming up!