WOD 9/19/13

LOWER

Warm Up:
OH Squats 2x6
Drop Jumps x5

Main Work:
Squat 4x2, 4x1
Speed Pulls @ 75% 6x1

Accessory:
Goblet Squat 2x10

Cool Down:
Stretch and Foam Roll

WOD 9/17/13

UPPER

Warm Up (SS x2):
Face Pulls x12
Push Ups x15

Main Work:
Bench 8x2

Accessory:
Kroc Row 2x10, 1x30
Log Press 3x8
Shrugs 2x20

Cool Down:
Stretch and Foam Roll

WOD 9/13/13

UPPER

Warm Up:
Waiters Carry 3x15m
Kneeling to Throw x5

Main Work:
Press 10x2 (5x OHP, 5x Comp)

Accessory:
Arnold Press 3x15
Horizontal Row 4x10
Curls 3x12
Roll Outs 3x10

Cool Down:
Stretch and Foam Roll

WOD 9/12/13

LOWER

Warm Up:
OH Squat 2x8
Kneeling to Clean x6

Main Work:
Squat 10x2
Speed Pulls @ 70% 6x2

Accessory Work:
Front Squat 3x8
Good Morning 2x10

Cool Down:
Stretch and Foam Roll

WOD 9/10/13

UPPER

Warm Up:
Face Pulls 2x20
Pallof Press 2x6 ea.

Main Work:
Press 12x2 (4x Overhead Press, 4x Close Grip, 4x Competition)

Accessory:
Push Ups 3x15
Cable Pull Over 3x12
Bent Over BB Row 4x8

Cool Down:
Stretch and Foam Roll

WOD 9/9/13

**Editor's Note: Last week I ended up getting sick, and because I'm so close to my first meet of the season, I scheduled an impromptu deload.  Now it's time to make the most of this month and get ready for the contest at the end of the month (Campus Chaos 9/28).**

LOWER

Warm Up:
Goblet Squat 3x6
Kneeling Snatch to OH Squat x6

Main Work:
Squat 12x2 (4 OLY, 4 SUMO, 4 COMPETITION)
Banded Speed Pulls @ 80% 5X2

Accessory Work (Superset x2):
Off-Set RDL x6 ea.
Split Squat x8 ea.

Cool Down:
Stretch and Foam Roll