Saturday WOD 12/11/10

ME Upper
"Press"
1x5
1x3
1,1,1,1RM (185#)

-CFHQ WOD-
3RDFT:
400m Run
15 Pull Ups
50 Squats
15 Pull Ups

Time - 10:33

Friday 12/10/10

REST DAY

Thursday WOD 12/9/10

ME Lower
"Goodmorning"
1x5
1x3
1,1,1,1RM 220#PR

SE:
Goodmornings MAX REPs @67% for 3:00
Double Unders MAX REPs for 3:00
Score: 80, 106
Then:
K2E 3x20
T2B 3x20

Wednesday WOD 12/8/10

DE Upper:
"Press"
2x5
1x3
10x3 @92#(50%)+Grey's
*50 sec rest*

SE:
Push Ups (2010 Games Style) for MAX REPs
3x1:00
WGC2B Pull Ups
3x12
Then:
Rope Climb Technique
Russian Wrap x3
Spanish Wrap x3

Tuesday 12/7/10

Warm Up:
2RD's of
Chin Up 5
Pull Up 5
Push UP 5
Narrow Push Up 5
Wide Push Up 5
Lateral Push UP 5

-Gymnastics WOD-
10-1 Ladder ASFAP:
HSPU
Ring Dip
V-Ups

Rest 5min

Planks 3x1:30 hold...30sec rest
Hollow Hold 3x30sec hold..20sec rest
SL Sit Ups 100 UNBROKEN

Monday WOD 12/6/10

DE Lower:
"Sumo Stance Box Squat" (1in below parallel)
2x5
1x3
8x2 @177#(55%) + Grey Mini's
"Power Clean"
8x2 @137#(50%) + Grey Mini's = INJURY!!!
*ended up performing the PC w/40# of Chains*
*55sec Rest BTWN*

Note: When setting up this movement make sure that the math is correct I.E. the correct percentage of your 1RM. Also make sure that you have complete understanding of "BAND TENSION" and how to properly set up the bands to train the olympic lifts.

SE:
115# GoodMornings 3x15
GHD's w/25# plate 3x15

Sunday 12/5/10

REST DAY

Saturday WOD 12/4/10

ME Upper:
"Snatch"
1x5
1x3
1,1,1,1RM (185# no PR) (205#F) (210#F)
*Training was done at CFJax's*

Friday 12/3/10

REST DAY

Thursday WOD 12/2/10

ME Lower:
"OVH Squat"
1x5
1x3
1,1,1,1RM (285#PR)