Mon – 09/23/2013

Reminder
Go sign up for Murphy Maize Days 5K – No Saturday class this week. Laura and I can’t do the run but we will be there and can help watch the kids while your running. No excuses!

WOD

Extra) Clean Pulll 5X2@100%
Rest as needed. Focus on distinct acceleration above the knee.

1A) Shoulder Press 4X5
Rest 90 seconds
1B) V-Ups 4X10
Rest 90 seconds

2) “Fran”
Rounds of 21, 15, and 9 reps of:
Thrusters (95/65)
Pull-Ups

Competition Training

De-Load – We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle. Resist the urge to add in extra work. The next cycle begins on Monday.

Also – Some of you have been skipping a few metcons and no showing on some Saturdays. You miss one day you are missing 20% of the week. Either do it all or go back to group training.

1) Hang Power Snatch + Power Snatch + Overhead Squat X5 sets
Rest as needed

2) Romanian Deadlift 3X5 @ 3011
Rest as needed

3) “The Chief”
Against a three-minute running clock, complete as many rounds as possible of:
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up where you left off.