Tuesday 7-1-14

15 min to establish a 1RM Back Squat

Then...

AMRAP 8 Min
6 Front Squats (135#/95#)
1 Rope climb 

Monday 6-30-14

10 Rounds
10 Toes to bar
20 KB Swings (53#/35#)

This week starts a new cycle!!! We will be testing some workouts and 1 rep maxes this week.  If there was ever a week to get to the gym consistently it would be this week!!! Also please write down your times, weights, and scores for the lifts and workouts.  In 8 weeks we will be re-testing all the exact same workouts and lifts.  Keep good notes and get ready to watch all your numbers go up.

Along with this awesome new cycle, we are also doing a 100 day 100 push ups a day challenge! Hop on board if you like!!! We started Tuesday the 24th and will end on October 2nd.  No worries if you didn't start with the rest, just start today :)
Not many rules besides you must do 100 pushups every day.  Break it up how you like, but just get it done.  Yes on your knees is fine, but i'm gonna guess you aren't doing that long ;)

Saturday 6-28-14

Push Press
3-3-3-3-3

Then...

9-15-21
Deadlift (Use weight of last set of 3 push press)
200 meter sprint after each set of DL

Friday 6-27-14

"Elizabeth"
21-15-9
Squat Clean (135#/95#)
Ring Dip

Thursday 6-26-14

Overhead Squat
3-3-3-3-3

Then...

Hang Snatch
3-3-3

* Bar must stay above knee.  Work on getting weight into the heels, shoulder in front of bar, and actively pulling bar back into body.

Wednesday 6-25-14

50 Power Cleans (95#/65#)
   *This weight should be something you can do 25-35 reps unbroken with little rest then continuing
Sprint 1 lap around the building

Rest 1 min

50 Shoulder to overhead (95#/65#)
Sprint 1 lap around building

Rest 1 min

50 Deadlifts (95#/65#)
Sprint 1 lap around building 

Tuesday 6-24-14

Front Squat

3-3-3-3-3

Then ..

AMRAP 12 min

20 Alternating Single arm dumbbell snatch (50#/35#)

20 Toes to bar