' 2011 October

starting strength

WOD: Tuesday

STRENGTH:

5 x 3 Split Jerk from back

5 x 3 Shoulder Press

6 rds 4time:

10 floor presses- left arm @ 53/35

12 med ball cleans @ 20/14

10 floor presses- right arm @ 53/35

12 weighted sit ups @ 20/14

*Be sure to land deep in the squat on the cleans

**Floor press is like a bench press but on the floor. It is great for building starting strength and alternating arms will help develop both sides,,,, so you can’t rely on your strong side for this one

 

prowler pushes!!!

WOD: Monday

7 x 2 Front squat (Athlete Discretion… load/body weight)

then

12 minute amrap

10 deadlifts @ 115/75

1 power clean

1 push press

15 yard prowler push 90/50

REST DAY!!!

Recap of the week: We hit a lot of lifts;

deadlifts twice

power clean & jerk

squat clean

hang power clean

hang squat snatch

front squat

thruster

not to mention all the other stuff in between,,, I feel great, my muscles never felt better and look forward to a rest day.  Matthew has been doing the programing and will for this 45 cycle,,, please give him a high5. He is the bomb.

GRACE!!!!!

BARBELLS 4 BOOBS:  did you register on line?  barbellsforboobs.com

you do not need to be a member or register to join in the WOD

WOD: GRACE

30 reps of clean & jerk 4time

“ground to overhead”

Scorpions in the mix

WOD:

7 x 1  increasing load

Over Handed Deadlift

then

5 rds 4time

700M row & 15 burpees w/a scorpions

 

SQUAT CLEAN!!! & Hallowod

Thursday’s WOD: (except the 6pm hallowod fundraiser)

7×2 Squat Clean @ 85% of 1 RM
then
3* 6* 9* 12* 15 reps
-strict pullups
-KBS
-Box Step-ups w/ KB overhead

OCTOBER: 27TH @ 6pm  HALLOWOD FUND RAISER

raising money for baby Greyson,, gas money for the parents to travel back & forth to hospital.. He is in chkd in Norfolk  and will be there until late December. You do not have to donate to wod…

WOD: pick a partner,,,,, partner 1 runs while partner 2 is inside treating with the lady,,,, You only treat til your partner gets back from the run, switch, see how far you can get in each rd

run the building,

come back to bay door & go at it

Cindy, Fran, Grace, Karen….

4 ladies, 4 rds

 

 

getty up

WOD:  8 x 2 Hang Power Clean

5 x 3 Hang Squat Snatch

then

8 rds 4time:

8 uneven push ups

8 Turkish get up, heavy as possible, 1/2 each time

250M run

Deadlifts!!!!!

Individual warm up of the week:::: 1 loop around the whole complex,,,, 2 rds of Cindy (Hint: you will need that later this week),,, 20 shoulder rolls

active warm up, WOD appetizer;;;; Trainer choice

 

WOD:  25 minute amrap

10 deadlifts @ 135

5 hspus

400 M run

Front Squat, Thruster, Pull up

Individual warm up of the week:::: 1 loop around the whole complex,,,, 2 rds of Cindy (Hint: you will need that later this week),,, 20 shoulder rolls

active warm up, WOD appetizer;;;; Trainer choice

 

WOD: 5, 4, 3, 2, 1, Front Squat

then

7 rds of:      Thrusters @ 95 (don’t worry ladies, you can do 65,,, (Hint: you will need that later this week)

7 pull ups

REST DAY

The weather is beautiful, the day is already started, I hope everyone is enjoying a wonderful day of rest and family activities..  See you this week with kick butt WODs