WOD 12/24/13

Pre-Christmas Feasting Volume Extravaganza (Upper)

Warm Up:
Face Pulls 2x15
Throw to Broad Jump x8

Main Work:
Overhead Press 4x6

Accessory:

s.s. x3
Cable Flyes x15
Pull Ups x10

s.s. x2
Chest Supported Row x15
Cable Pull over x20

Lat Raise Drop Set 5x10
Shrugs x40
Crunches 4x25

Cool Down:
Stretch and Foam Roll

WOD 12/23/13

**Editor's Note: My traveling season has just come to an end so for the most part, the next month or two should be relatively uninterrupted. Also, the workout template for lower for the next month is based off of a recent t-nation article, which can be found here: http://www.t-nation.com/training/advanced-deadlift-programming (which is based off of the westside barbell conjugate method.**

Warm Up s.s. x4:
Clean x2
Leg Raise x10

Main Work:
Max Height Box Jumps 8x1
Deficit Dead to 1RM

Accessory:
Good Morning 2x10
Wide Box Squat 2x8
Suitcase Deadlift 2x6 ea.

Cool Down:
Stretch and Foam Roll

WOD 12/10/13

UPPER

Warm Up:
YTWL's 2x6
Squat w/ Pusle 2x6

Main Work:
Press 10x2

Accessory Work:
s.s. x3
Kayak Row x12
Banded Push Up x10

s.s. x2
Face Pull x15
Triceps Ext. x10
Curls x10

Cool Down:
Stretch and Foam Roll

WOD 12/9/13

LOWER

Warm Up:
KB Swing 3x6
Box Jump x12

Main Work:
Squat 10x2

Accessory:
Speed Pulls @ 80% 1RM 6x2
Calf Raise 3x20
Roll Outs 3x12

Cool Down:
Stretch and Foam Roll

WOD 12/5/13

LOWER

Warm Up:
Cassock Squats 2x8 ea.
s.s. x5 (Snatch x1, Box Jump x2)

Main Work:
Squat 10x2

Accessory Work:
Split RDL (Trap Bar) 2x8 ea.
Pull Through 2x10
Toes to Bar 3x10

Cool Down:
Stretch and Foam Roll

WOD 12/2/13

LOWER

Warm Up (s.s. x4):
Glute Bridge x6
Box Jumps x2

Main Work:
Squat 10x2

Accessory:
Speed Pulls 12x1 @ 80%
Good Morning 3x8
Toes to Bar 2x15
Calf Raise 3x20

Cool Down:
Stretch and Foam Roll