WOD 9/24/12

This is a rough idea of how this phase is going to look:
Week 1: Intensification/ Recovery
Week 2-4: Emphasis on Posterior Chain/ Deadlift
Week 4-6: (1 week overlap where bench and deadlift will have emphasis) Bench Press emphasis
Week 7: Rest & Recovery for meet

WOD for 9/24/12
(O-Lower)

Warm Up:
20x BW Step-Ups
Goblet Racked Lateral Jumps 1x8,6,4 (counting 1 per jump)
Glute Bridge 2x20 - Focus on Glutes, use low weight and hold at the top
Work up to 225 lbs. Deadlift (or accommodate to your strength level)

Main Set: 
225 lbs. Conventional Deadlift for Reps w/ Straps (record number of reps)

Accessory:
BB Lunge 3x10 (each leg)
DB Standing Shrugs 1x15, 3x25
DB Rear Delt Raises w/ hold 3x15
Windshield Wipers 3x14

GPP:
Tire Flips :20 sec on :40 sec off for 5 bouts

Cool Down:
Stretch & Foam Roll with emphasis on worked areas

Good Luck.