** – any movement that has this (**) behind it means build of last weeks loads if you were successful across on previous weeks if not then remain at that load and achieve more volume – attempt to make all reps.
MON February 24/14
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Power snatch 4×2-3 – build lightly
B. Deadlift 6×3 –work to a heavy set
C. Neutral grip press 4×4-6 – light build
D. Trap bar deadlifts 1 x reps @ last weeks load if less than 12 reps – if more add 5%
TUES February 25/14
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Back squat 6×4 – sets across**
B. Paused back squats 3×4-5 @70%
C. Pendlay rows 4x 4-6 – build lightly
D. Farmers walk 4 x 2 gym lengths – build to heavy effort
WED February 26/14
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Power clean 4x 2-3 – build (or C&J 4×2)
B. Bench press 6×4 – sets across**
C. Close grip paused axle bench press 4x 4-6 – build lightly
D. Event of choice (20 minutes)
THURS February 27/14
Rest Day
FRI February 28/14
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Press 6×3 – sets across**
B. Safety bar squat 4 x 4-6 – build lightly
C1. DB standing one armed press 4×6-8 – rest 10 sec
C2. DB bent over one armed lateral raise 4×6-8 – rest 10sec
C3. BB mid grip Cuban press 4 x 6-8 – rest 10sec
C4. One armed DB shrug 4 x 6-8 – Rest 60-90sec
Repeat on other arm
SAT March 01/14
Events Training Day – how we do this will highly depend on the amount of people that show up, sop we will adjust as needed, but the events trained today will be;
– Tire flips
– One armed DB shoulder to overhead for reps
– Yoke carries – one gym length
SUN March 02/14
REST DAY
