131204 Shoulder Press

Warm-up:
5 min jump rope
5 min DROMs

Strength:
Shoulder Press 5RM
125# x 5 x 2

Metcon:
For time:
4 rounds of:
Run 400m
10 115# push press
10 back extensions
Time: 15:04

131202 Back Squat

Warm up:
5 min Airdyne
5 min DROMs

Strength:
High Bar Back Squat 5RM
#210

Hi rep
Front Squat #135 x 10 x 3

Chin-ups: 3 x 5
GHD Sit-ups: 3 x 15

131201 Bench Press

Warm up:
5 min Airdyne
5 min DROMs

Strength:
Bench Press 5RM
#175

Hi rep
#125 x 10 x 3

BB Gymnastics
3 rounds of
5 x #75 Drop snatch
5 x #75 Snatch Balance
5 x #75 Overhead squat

131129 Shoulder Press

Warm up:
5 min Airdyne
5 min DROMs

Strength:
Shoulder Press 5RM
#125

Hi rep
#95 x 10 x 3

Metcon:
5 rounds for working time of:
15 Wallballs #20
10 Pull-ups:
Work:Rest 1:1
Time: ~6:20

131126 Bench Press

Warm up:
5 min DROMs

Strength:
Bench Press 5RM
#165

Hi-rep
#125 x 10 x 3

Metcon:
For time:
21-15-9 reps for time of:
#75 Overhead Squat
GHD Sit-ups
Begin each round w/ a 400m run
Time: 14:52

131124 Deadlift

Warm up:
5 min Airdyne
5 min DROMs

Strength
Deadlift 5RM
#215

BB Gymnastics
Snatch Pulls #135 x 5 x 5

Metcon
3 Rounds for time of:
Squat Clean Thrusters #95 x 10
Work : Rest = 1:1
Time: ~7:00

131122 Clean Pulls + Clean and Jerk

Warm up:

5 min DROMs

BBGymnastics
15 min to establish a 1RM of the following complex:
2 Clean Pulls (not high pull) + 1 Clean & Jerk.
#175