WOD 4/30/13

Sorry... Took yesterday off after 28 Mile Run on Sunday.

REP-UPPER

Warm Up:
Thruster 3x6
Kneeling Unilateral Pull Down 3x8ea.

Main Work:
Bench Press (Band Resisted) 2x5, 2x3, 1x1 (You can do as many sets at the bar as you would like before you start counting sets)

Accessory:
Standing Overhead Press 3x12
Straight Arm Lat Pull Down 4x12
DB Curls 3x15 (Any Variations)
Cable Rear Delt Raise Drop Set 4x10
Toes to Bar 2x15

Cool Down:
Stretch and Foam Roll

WOD 4/26/13

ME UPPER

Warm Up:
'Y' Raises 3x15
Thruster 3x5

Main Work:
2-Board Press to 1RM

Accessory:
Arnold Press 3x20
Horizontal Row 4x8
Banded KB Shrugs 5x15
Ab Roll Outs 2x16

Cool Down:
Stretch and Foam Roll

WOD 4/25/13

REP-LOWER

Warm Up:
Overhead Squat 2x10
Unilateral KB RDL 2x6

Main Work:
Squat 5x3

Accessory:
Front Squat 4x6
Standing Calf Raise 3x25
Ab Roll-Outs 3x12
Sled Push 4x30m

Cool Down:
Stretch and Foam Roll

WOD 4/23/13

REP-UPPER

Warm Up:
Bottoms-Up Waiters Carry 3x30m
Pull Aparts 60x

Main Work:
Bench Press 5x3 (Red Band Resisted)

Accessory:
100x Push Ups AFAP
Pull-Ups w Fat Gripz 4x10
Fat Bar Curls 3x20
Bench Supported DB Rear/Lat Delt Raises 4x12

Cool Down:
Stretch and Foam Roll

WOD 4/22/13

ME LOWER

Warm Up:
Swiss Ball Ham Curl 2x12
KB Swings 2x8

Main Work:
Low Handle Trap Bar Deadlift to 2RM

Accessory:
Duck-Stance Deadlift 3x6 (Resisted w/ Orange Band)
Hanging Leg Raises 3x20
Heavy Sled Push 4x15m

Cool Down:
Stretch and Foam Roll

WOD 4/19/13

ME UPPER

Warm Up:
Waiters Carry 3x20m
Med Ball Pushpress 2x5

Main Work:
Bench Press to 1RM (Assisted w/ grey bands)

Accessory:
Push Press 4x6
Underhand Lat Pull Down 4x10
Face Pulls 2x15
DB 1 1/2 Shrugs 2x20
Lat Drop Set 5x10

Cool Down:
Stretch and Foam Roll

WOD 4/18/13

LOWER - REP DAY

Warm Up:
Deep Goblet Crab Walk 3x10m
KB Swings 3x6

Main Work:
Squat 5x5 (Lightened w/ Orange Bands)

Accessory:
Hip-Thrust 3x8
Reverse Sled Drag 3x30m
Seated Calf Iso-Hold (As Long As Possible) w/ 200 lbs.

Cool Down:
Stretch and Foam Roll

WOD 4/16/13

UPPER - REP WORK

Warm Up:
YTWL's 2x5 ea.
Pallof Press 2x10 ea.

Main Work:
Band Resisted Bench Press 5x5

Accessory:
Triceps Pushdown 3x12, 10, 8
Kroc Rows 2x10, 1x30 ea.

Superset (x3):
Cable Lat Raise x12
Cable Rear Delt Raise x12

Ab Roll Outs 3x12

Cool Down:
Stretch and Foam Roll

WOD 4/15/13

ME LOWER

Warm Up:
2x10m
Goblet Squat 2x8

Main Work:
Rack Pull to 1RM (From Below Knees)

Accessory:
Weighted Glute-Ham Raise 3x8
Leg Raises 2x20
Calf Raises 3x15

Cool Down:
Stretch and Foam Roll

WOD 4/12/13

TESTING DAY

Warm Up:
KB Swings 2x8
Spiderman Crawl 2x15m

Main Work:
Competition DL to 1RM

Cool Down:
Stretch and Foam Roll

WOD 4/11/13

TEST DAY

Warm Up:
60x Pull Aparts
DB Press 4x1 ea.

Main Work:
Competition Bench Press to 1RM

Accessory:
Half Kneeling Unilateral Pull Down 3x10 ea.

Cool Down:
Stretch and Foam Roll

WOD 4/10/13

**Editor's Note: Because we are switching out emphasis from bodybuilding back to Powerlifting, this week is primarily working as a deload/ test week in the main lifts.  Wed= Squat, Thurs=Bench, Fri= Deadlift, and next week will get back into the high volume westside style system we've done in the past**

SQUAT TEST DAY

Warm Up:
Glute Bridge 2x12
Step-Up 2x10 ea.

Main Work:
Squat Up to 1RM

Cool Down:
Stretch and Foam Roll

WOD 4/5/13

UPPER

Warm Up:
Band Pull Aparts 60x
DB Shoulder Press 4x1 ea.

Main Work:
Band Resisted Bench 5x5

Accessory:
DB Incline Press 3x10
Lat Pull Down 4x12
Landmine Lat Raises 3x12 ea.
Trap Shrugs 3x15
Hammer Curls 3x10

Cool Down:
Stretch and Foam Roll

WOD 4/4/13

LOWER

Warm Up:
Ultrawide OH Landmine Squat 2x10
DB High Pulls 4x2

Main Work:
High Bar Squat to Heavy 10x

Accessory:
Glute-Ham Raise 3x10
Standing Calf Raise 10x10 (:10 Sec. Rest)

Core Circuit (x3):
Plank :40 Sec.
Ab Roll Outs x10
Reverse Crunches x15

Cool Down:
Stretch and Foam Roll

WOD 4/3/13

ACCESSORY

Warm Up:
Pull Aparts 60x
KB OHP 4x3 ea.

Main Work:
Seated Military Press 3x10

Circuit x2:
Chin Up x8
Triceps Overhead Extension 2x12
Fat Bar Curl 3x12
Band Pushdown 2x15
Reverse Curl 2x8
Pull Up x8
Cable Lat Raise x15 ea.

Cool Down:
Stretch and Foam Roll

WOD 4/2/13

LOWER

Warm Up:
BW Lunges 3x10m
Goblet Squat 4x5

Main Work:
Hinge 10x10

• Powerlifting (Low Bar) Squat 
• Deficit Pull 
• RDL 
• Sumo Squat
• Low Handle DL

Accessory:

Quad Ext. 3x25

Standing Calf Raise 3x20 ss w/ Tib Raises x20

Circuit x3:

Ab Roll Outs x12

Toes to Bar x12

Cool Down:

Stretch and Foam Roll

WOD 4/1/13

UPPER

Warm Up:
Seated DB Snatch 4x2 ea.
Pull Aparts 60x

Main Work:
Press 10x10

• 2x10 Push Press
• 2x10 Jerk
• 2x10 Incline Press
• 2x10 Bench Press
• 2x10 Decline Press

Accessory:

Horizontal Row 4x8

Cable Flyes 3x12

Shrugs 4x20

Accessory Circuit x4

Lat Raise x12

Rear Delt Raise x10

Cool Down:

Stretch and Foam Roll