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September 2014

140923 Tuesday

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Day 2WOD 140923 warm-up – squat prep 0:00-10:00 – warm-up and prepare for 20 unbroken back squats (last week of this)10:00- 12:00 – 20 unbroken back squats – OR – AMRAP in 2:00-add 10# to last week’s number, or use 62% of your 1RM -rest accordingly- 10:00 – build a tough, heavy power clean… good

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140922 Monday

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Day 1WOD 140922 warm-up – Coach’s Choice 0:00, 4:00, 8:00, 12:00Focus: 1 snatch grip deadlift + 1 hang snatch + 2 ohsPractice: 6-10 single arm row (each arm) + 1 strict wall climbNotes:-perform the barbell complex every 4 minutes (focus), fill up rest time with active recovery (practice)-build barbell moderately, no fails!-use dumbbells or kettlebells

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