WOD 11/1/12

DE LOWER

Warm Up:
BB Complex at 45 lbs. x 5 ea.

• Clean
• Front Squat
• Jerk
• OH Squat
• Back Snatch

Main Work:

Push Press to 1RM

Accessory Work:

Front Squat 1x10, 3x8

Calf Raise 1x15, 13, 11, 9, 7, 5 @ SW

Cool Down:

Stretch and Foam Roll

WOD 10/31/12

UPPER

Warm Up:
Shoulder Series @ 10 lbs. x 10 ea.
100x Pull Aparts
Push Ups 3x6

Main Work:
Bench Press work up to 3x3

Accessory:
Military Press 1x10, 3x6
Fat Grip Pull Ups 4x8
Cable Preacher Curl 3x10

Cool Down:
Stretch and Foam Roll

WOD 10/30/12

**THE 5TH ANNUAL BU IRON CLUB PUSH/PULL HAS BEEN POSTPONED, NEW DATE YET TO BE ESTABLISHED**

ME LOWER

Warm Up:
Deficit Lunges 20x
KB Squat Swings 2x12
Unilateral Deadlift 2x10 at Bar

Main Work:
Trap Bar DL to 1RM
Squat- Work up to 3x5

Cool Down:
Stretch & Foam Roll

WOD 10/25/12

DE LOWER

Warm Up:
20x High Box Step Ups
KB Swings 3x10, 8, 6

Main Set:
Dynamic Deadlift 10x2 at 60% 1RM (No Bands)

Accessory Work:
Snatch 4x2, 5x1
Ab Roll outs 4x8

Cool Down:
Stretch and Foam Roll

10/24/12

There will be no workout of the day for Wednesday, October 24th.

Push Pull Information

So after the meeting with the iron club execs, this is what we have finalized for the push/pull.

• It will be Saturday, November 10 at 12 with 11 rules meeting
• There will be an early weigh in friday and a weigh in that day as well
• There will be no teams as talked about
• Weight classes will be -160, -180, -200, 201+
• Records will be kept, using last years as a starting point
• entrance fee will probably be $10
• Awards will be given for 1st, 2nd, and 3rd

I will pass on more information as I find it out.  If you have any questions just let me know.

WOD 10/23/12

UPPER

Warm Up:
Shoulder Series 10x ea. @ 5 lbs.
Pull Aparts 70x

Main Work:
Bench warm up to 3x5

Accessory Work:
DB Bench Press 1x10 3x8
Underhand Lat Pull Down 1x15 3x12
Plank Series  2x(Front :60 Right & Left :45)

Cool Down:
Stretch & Foam Roll