Must be somethin' inside....

Lift:

Press Complex

Press. Push Press. Push Jerk

Warm up with Wall Extensions and 45% and 55% of 1 RM Press

3 sets of 1.1.1

70-80-90% of 1 RM Press

WOD:

"Up Chuck"

5 Rds

10 KB Swings 2/1.5pd

10 Burpees

Post loads, time and thoughts to comments.

Press Complex 1.1.1 - In succession, complete 1 Press, 1 Push Press, then 1 Push Jerk.

Sometimes goodbye means a 2nd chance...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A: Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x4; rest 3 min

B: Squat Snatch @ 0211; 1.1 x 4; rest 3 min (10 sec btwn reps)

C1: GHD Sit Ups @ 2121; 20 x 3; rest 2 min

C2: Double Unders 75 x 3; rest 2 min

Rest 5 min

Met Con:

2 Min/AMRAP

Dumbell Burpees 25lbs

The more I see, the less I know...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Lift/Skill:

A1: Back SQ @ 40X0; 2-3 x 5; rest 3 min

A2: Weighted Pull Ups @ 21X0; 1 x 5; rest 3 min

B1: Push Press @ 12X2; 4-6 x 3; rest 2 min

B2: GHD Raises @ 2010; 15 x 3; rest 2 min

Rest 5 min

Met Con:

"Falling to Pieces"

5 Rds

10 Power Cleans 135

15 Push Ups

Post loads and time to comments.

I will never forget...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Lift/Skill:

A:  Squat Clean BTAH single

B:  HSPU @ 21X1; AMRAP x 3; rest 3 min

Met Con:

"Legit"

For Reps:

3 Rds/ 1 min rest after last round

1 min AMRAP Box Jumps - 24"

1 min AMRAP Wall Ball- 20lb to 10'

1 min AMRAP Sit Ups

1 min AMRAP Push Press - 75lb

1 min AMRAP Ring Push Ups

Post loads, HSPU's, and totals to comments.