WOD 4/29/14

**Editor's Note: Because of my schedule lately, as well as some problems with training, I've decided to change the next two weeks to an extended deload.  To keep power production as well as get some technique work back in the olympic lifts, we'll be doing lots of these over the next two weeks.**


FULL BODY

Warm Up:
Foam Roll + Lacrosse Ball
2x4 ea. Complex Clean, FS, Jerk, Back Snatch

Main Work:
Snatch to Heavy Double

Accessory:
Seated Overhead Press 3x8
Front Squat 3x6
Snatch Grip High Pull 3x5

Cool Down:
Stretch and Foam Roll

WOD 4/24/14

LOWER

Warm Up:
Hip Mobs
2x Banded Leg Eversions x12
     OH Squat x6
Box Jumps x8

Main Work:
Box Squat 5x5

Accessory:
Banded Ham Curls 2x12
Calf Raise 100x AFAP
KB Crunches 3x15

Cool Down:
Stretch and Foam Roll

WOD 4/22/14

UPPER

Warm Up:
2x Half Kneeling Unilateral Pull Downx10
     Pallof Press x6 ea.

Med Ball Slams 2x4 ea.

Main Work:
Bench Press 5x5

Accessory:
3x Incline Press x8
     Kayak Rows x12 ea.

2x Shrugs x20
     Triceps Pushdowns x15
     Curl x20

Cool Down:
Stretch and Foam Roll

WOD 4/21/14

LOWER

Warm Up:
High Knee to Spiderman 3x10m
Side Lying Clams 3x10 ea.
Box Jumps x9

Main Work:
Squat 5x5

Accessory:
Front Squat 3x6
Split Squat 2x12 ea.

Cool Down:
Stretch and Foam Roll

WOD 4/18/14

UPPER/ ACCESSORY

Warm Up:
Pull Apart x60
Bottom Squat Position Overhead Press 2x8
Snatch x8 (Singles)

Main Work:
Overhead Press 5x5

Accessory:
3x Banded Row x15
     Ring Push Up x8

2x Pushdown x20
     Curl x15

2x Weighted Crunch x25
     Landmine Lat Raise x15 ea.

Cool Down:
Stretch and Foam Roll

WOD 4/16/14

LOWER

Warm Up:
Spidermans 3x10m
Skater Squats 2x8 ea.
Box Jump x9

Main Work:
Box Squat 5x5
Speed Pulls 8x2

Accessory Work:
Pull Through 2x20
Calf Raise 3x20

Cool Down:
Stretch and Foam Roll

WOD 4/7/14

OPENERS

Warm Up:
High-Knee's to Spiderman 3x10m
Box Jump x6

Main Work:
Squat to Opener
Bench to Opener
DL to Opener

Cool Down:
Stretch and Foam Roll

WOD 4/3/14

UPPER

Warm Up:
High Knee to Spider 2x10m
Banded Lat Walks 2x10m
Lateral Push Up Walk 2x10m

Main Work:
Bottomed Squat Overhead Press 4x10

Accessory:s.s. x3
Dips x10
Pull Ups 3x10

Shrugs 2x15
Weighted Crunches 3x20
Curl Pyramid x3 (3 up, 3 down)

Cool Down:Stretch and Foam Roll

WOD 4/1/14

LOWER

Warm Up:
2x (Cossack Squats x8 ea. + Banded Lateral Walk x10m)
Box Jump x6

Main Work:
Squats 12x2
Speed Pulls 6x2
Front Squats 3x8
Cable Crunches 3x20

Cool Down:
Stretch and Foam Roll