LOWER 10/31/13

**Editor's Note: Sorry about the lack of WOD's, I spent the past few days out in Colorado Springs at the Olympic Training Center, so consider this a mini deload before the final taper for the Push/Pull.**

Warm Up:
Dynamic Leg Work
Box Jumps x10
Clean & Jerk to Heavy Single

Main Work:
Squat 6x4 (Front x2, Low Bar x2, Comp x2)

Accessory:
Speed Pulls 8x2, @ 60%

Cool Down:
Stretch and Foam Roll

WOD 10/24/13

LOWER

Warm Up:
OH Squat 4x3
Jumps x10

Main Work:
Trap Bar Deadlift to 1RM

Accessory:
Good Morning 3x10
Goblet Squat 2x20

Cool Down:
Stretch and Foam Roll

WOD 10/22/13

UPPER

Warm Up (ss x2):
Ring Pull Ups x10
OH Pallof Press x10

Main Work:
Press 8x3 (Log x2, DB x2, Comp x2, Accommodated x2)

Accessory:
Triceps Extension 3x15
Kayak Rows 4x15
Curls 3x8
Lat Raise 4x15 (ds)

Cool Down:
Stretch and Foam Roll

WOD 10/21/13

LOWER

Warm Up:
Spiderman Crawls 2x10m
Box Jumps x10

Main Work:
Squat 8x3 (Overhead x2, Front x2, Raw x2, Comp x2)

Accessory:
Pistols 2x8 ea.
KB Swings 3x8
Calf Raise 4x10
Ab Roll Outs 3x10

Cool Down:
Stretch and Foam Roll

WOD 10/17/13

LOWER

Warm Up:
Sumo Goblet Squat 2x6
Box Jumps x10

Main Work:
Pulls 12x2 (Deficit x3, Opposite x3, Competition x3, Rack x3)

Accessory:
Offset RDL 2x8 ea.
Glute Ham Raise 3x10
Roll Outs 3x8
Calf Raise 2x20

Cool Down:
Stretch and Foam Roll

WOD 10/15/13

UPPER

Warm Up (SS x2):
Face Pulls x10
Push Ups x8

Main Work:
Press 12x2 (Overhead x3, Close Grip x3, Competition x3, Slingshot x3)

Accessory:
Cable Flyes 3x15
Horizontal Row 2x15
Shrugs 2x20
Curls 2x15

Cool Down:
Stretch and Foam Roll

WOD 10/10/13

LOWER

Warm Up:
Goblet Squat 2x10
Snatch x4

Main Work:
Pulls 6x4 (Deficit x2, Alternate x2, Rack x2)

Accessory:
Good Morning 3x8
GHR 2x10
Calf Raise 2x25
RKC Plank 3x:30

Cool Down:
Stretch and Foam Roll

WOD 10/8/13

**Editor's Note: Sorry it took so long to get back on track after the meet.  Last week was a recovery week where we didn't do much formal training.  Now moving forward, we are focusing on a Push/Pull on November 9th.  This cycle will have a heavy deadlift emphasis, with squat maintenance, and hopefully some improvements on Bench. Any questions can be sent to MuscleEmporium@gmail.com. Best of luck moving forward.**

Warm Up:
100x Pull Aparts
Clean & Jerk 3x3

Main Work:
Press 12x2 (Overhead Press x4/ Close Grip x4/ Competition Grip x4)

Accessory:
Cable Pull Overs 3x8
Horizontal Row 3x10
Shrugs 4x10
Curls 3x12
Lat Raise 1x50 (AFSAP)

Cool Down:
Stretch and Foam Roll






An additional workout will be held later this evening specifically for recovery.