WOD 7/31/13

UPPER

Warm Up:
Pallof Press 2x10 ea.
DB Snatch 3x1 ea.

Main Work:
Bench Press 3x3, 3x5 (3x3 warm up, 3x5 work sets)

Accessory:
Cable Flyes 3x12
Behind the Neck Pull Down 4x10
1 1/2 DB Shrugs 2x15
Curls 2x15
Crunches 3x30

Cool Down:
Stretch and Foam Roll

WOD 7/30/13

LOWER

Warm Up:
Unilateral Hip Thrust 2x10 ea.
Overhead Squat 3x6

Main Work:
Deadlift 3x3, 3x5 (3x3 are warm up sets, 3x5 are work sets)

Accessory:
Kneeling Squat 3x6
Calf Raises 2x20
Ab Roll Outs 3x12
Reverse Sled Push 6x15m

Cool Down:
Stretch and Foam Roll

WOD 7/26/13

ME UPPER

Warm Up:
Half Kneeling Unilateral Pulldown 3x10
Strongman Shoulder Press 4x1

Main Work:
Pause Press to 1RM

Accessory:
Push Ups 10x10 w/ 10 second rest
Kayak Rows 4x10
Face Pulls 4x10
Curls 2x20
Lat Delt Drop Set 5x20

Cool Down:
Stretch and Foam Roll

WOD 7/25/13

REP-LOWER

Warm Up:
Turkish Get Up 4x1 ea.
Snatch 4x2

Main Work:
Deadlift 12x2

Accessory Work:
Front Foot Elevated Split Squat 2x12 ea.
Kettle Bell Swing 3x12
BW Calf Raises 150x AFAP
RKC Planks 5x :25

Cool Down:
Stretch and Foam Roll

WOD 7/24/13

REP-UPPER

Warm Up:
Snatch 4x2
Pull Aparts 40x

Main Work:
Log Press 5x2
Bench Press 5x3

Accessory:
Horizontal Row 4x12
Curls 3x15
Forearm Curls 4x20
Ab Roll Outs 3x10

Cool Down:
Stretch and Foam Roll

WOD 7/23/13

ME LOWER

Warm Up:
Ham Curl 3x10
Cassock Squat 2x10 ea.

Main Work:
Olympic Squat to 1RM

Accessory:
Trap Bar Deadlift 4x10
Banded Glute-Ham Raise 3x12
Ab Roll Outs 3x15

Cool Down:
Stretch and Foam Roll

WOD 7/16/13

REP-LOWER

Warm Up:
65 lbs. Complex 2x4: Snatch/ OH Squat/ Back Snatch

Main Work;
Zercher Squat to Heavy x3

Accessory:
Pistols 4x6 ea.
Glute-Ham Raise 3x10
Leg Raises 2x20
Bike Tabata Set x4 (20 Sec. On/ 10 Sec Low Intensity)

Cool Down:
Stretch and Foam Roll

WOD 7/15/13

ME UPPER

Warm Up:
YTWL's 2x6 ea.
Pallof Press 2x8 ea.

Main Work:
Decline Press to 1RM

Accessory:
Dips 3x8 (Red Band Resisted)
Lat Pull Down 4x20
Face Pulls 3x12
Curls 3x20*
Crunches 2x30*

Cool Down:
Stretch and Foam Roll

*I've referred to these exercises very generally, and although there are more specific ways to describe them, I never decide how they will be done until I see the equipment availability in front of me at the gym.  Any variation can be done as long as it is constantly changed, and switched from workout to workout.

Feel free to contact me (John) at: MuscleEmporium@gmail.com with any questions/comments/concerns, about these workouts or anything else.

WOD 7/11/13

REP-UPPER

Warm Up:
Pull Ups 3x8
KB Bottoms Up Press 2x6 ea.

Main Work:
Overhead Press 5x3
Bench Press 5x2 (Mini-Banded)

Accessory:
Kroc Row 2x8 ea., 1 AMAP ea.
Curls 2x20
Lat/ Rear Delt Drop Set 5x10 ea.

Cool Down:
Stretch and Foam Roll

WOD 7/10/13

REP-LOWER

Warm Up:
Cassock Squat 2x6 ea.
Snatch 3x2

Main Work:
Deadlift 12x2 (Alternating Sumo/Conventional) (Mini-Banded)

Accessory:
Glute-Ham Raise 3x12
Calf Raise 3x15
Cable Hip Rotations 2x20
Backwards Prowler Walk 4x20 m

Cool Down:
Stretch and Foam Roll

WOD 7/9/13

**Editor's Note: Sorry guys, I've been busy trying to format a new website, which is turning out to be a total flop.  If anyone has any questions about the WOD or anything else, feel free to contact me via email (MuscleEmporium@gmail.com), and I'll get back to you ASAP**

ME UPPER

Warm Up:
100x Pull Aparts
Seated DB Snatch 3x1

Main Work:
Resisted Bench to 1RM (OB)

Accessory Work:
Arnold Press 3x20
Straight Arm Pull Down 4x15
Overhead Barbell Shrugs 3x10
Curls 4x10
Crunches 3x25

Cool Down:
Stretch and Foam Roll