WOD 11/28/12

UPPER

Warm Up:
Shoulder Series 6x ea. @ 5 lbs.
60x Pull Aparts
Scap Push Ups 3x12
Strongman Shoulder Press 3x1

Main Work:
Bench to Opener
Face Pull 3x12

Cool Down:
Stretch and Foam Roll

WOD 11/26/12

Final Week of Push/Pull Meet Prep

LOWER

Warm Up:

Pull Aparts 50x

High Box Step Ups 1x15 ea.

KB Swings 3x8

Main Work:

Deadlift to Meet Opener

Cool Down:

Stretch and Foam Roll

WOD 11/16/12

UPPER

Warm Up:
75x Pull Aparts
30x Scap Push Ups
Strongman Shoulder Press 3x1

Main Work:
Bench work to 3x3

Accessory Work:
Incline Press 4x6
Seated Cable Row 1x8, 3x12
Cable Rear Delt Raise 3x25

Cool Down:
Stretch and Foam Roll

WOD 11/15/12

LOWER

Warm Up:
High Step ups 20x
Lunges 2x15

Main Work:
Deadlift work to 3x3

Accessory Work:
Box Squat 5x5
Unilateral Lat Delt Cable Raises 3x20
Calf Raise 3x15

Cool Down:
Foam Roll

WOD 11/14/12

No WOD Scheduled for 11/14/12

WOD 11/13/12

LOWER

Warm Up:
Leg Swings 4x ea.
Goblet Split Jumps 3x6
Heavy KB Swings 1x12

Main Work:
Deadlift up to 3x3

Accessory Work:
Glute-Ham Raise 3x12
Calf Raise Circuit: 3x (8x Standing/ 12x Seated)
Cable Rear Delt Flyes 3x12

Cool Down:
Stretch and Foam Roll

WOD 11/12/12

UPPER

Warm Up:
Shoulder Series @ 5 lbs. x 4 ea.
Band Pull Aparts 60x
Strongman Shoulder Press 3x1 ea.

Main Work:
Bench Press work up to 3x3

Accessory Work:
Dips 3x8
Lat Pull Down 1x8, 3x10
Tricep Rope Cable Curl 3x10
Windshield Wipers 2x20

Cool Down:
Stretch and Foam Roll

WOD 11/9/12

UPPER

Warm Up:
Shoulder Series @ 5 lbs. x 6 ea.
Pallof Press 2x6 ea.

Main Work:
Bench work up to 3x5

Accessory:
Kroc Row 2x10, 1x20 ea.
Log Clean and Press to heavy single

Cool Down:
Stretch and Foam Roll

WOD 11/8/12

LOWER

Warm Up:
High Box Step Ups 2x10 (ea.)
KB Swings 2x8

Main Work:
Deadlift Work up to 3x5

Accessory Work:
Calf Raise 3x20

Cool Down:
Stretch

11/7/12

No WOD For Wednesday, November 7, 2012

WOD 11/6/12

LOWER

Warm Up:
BB OH Lunges 2x16
KB Swings 3x6

Main Work:
Deadlift: Work up to 3x5

Accessory Work:
Calf Raise 4x10
Ab Roll Outs 3x12
Cable Lat Raise 2x15

Cool Down:
Stretch and Foam Roll

WOD 11/5/12

UPPER

Warm Up:
60x Pull Aparts
Seated DB Unilateral Shoulder Press 3x8

Main Work:
Bench work up to 3x5

Accessory Work:
Straight Arm Pull Down 3x10
Toes To Bar 4x10
100x Pull Aparts AFAP

Cool Down:
Stretch and Foam Roll

WOD 11/2/12

UPPER

Warm Up:
Shoulder Series @ 5 lbs. x 6 ea.
High Band Bicep Curl 10/10/5

Main Work:
Bench Press 5/3/1

Accessory Work:
Floor Press 5x5
Close grip Lat Pull Down 1x8, 3x10
Shoulder Superset (Front/Lat/Rear x10 ea.) x3
Ab Roll Outs 3x8

Cool Down:
Foam Roll