Friday, August 15th, 2014

FC Games Prep:

3 Rounds of:
Row 500m @ 85% Intensity (Cut back 15s/500m from your goal for WoD 1)
rest 30s

then...

4 rounds for form/movement of:
1 Deadlift 165/105
1 Power Clean
1 Front Squat
1 Thruster
1 Jerk
5 Pull-Ups
6 Burpee Box Jumps (24/20")
7 KBS (70/53)
8 Wall-Balls
20 Double Unders
rest 3minutes between rounds

then...

Mobility - Roll out the quads, stretch hip flexors/psoas and calves.

Non-FC Games extra work:
Complete FC Games Ladder:
EMOM until failure beginning at 135/85 and going up 10lbs each minute:
1 Deadlift 
1 Clean
1 Front Squat
1 Thruster
1 Jerk

Tuesday, Aug 6th, 2014

Hopefully you PR'd you sexy machines of beastliness....if not it's ok you're still awesome.

Extra work:
Four sets for max reps of:
3 Minutes of Rowing (for max Meters)
2 Minutes of Double-Unders
1 Minute of Chest-to-Bar
Rest 3 minutes between sets -- **This will be a 36 minute piece if done entirely through.  If you only have 20-30 minutes please amend accordingly:

3 Rounds of: (18mins total)
3 Minutes rowing (for max meters)
1 minute Max Chest-to-Bar
Rest 2 minutes between sets

Friday/Saturday

Depending on how you feel after Helton sometime over Friday, Saturday or Sunday complete the following work:

1. 3 Rounds: 

8 Muscle-Ups

12 Power Snatch 95/65

24 Cal Row

2. SuperSet - 4 rounds:

a) OHS 4 reps @ 60% 1RM 

b) Band Pull-Aparts - 10 Reps

c) Bent-Over-Rows @ same weight as OHS

d) Ring Dips - 3 Weighted, 3 Strict, 3 Kipping (start with DB between legs, then drop after 3 reps)