20 September 2010
Monday
Strength Work
Deadlift and Press (was not able to complete last week, so I did this monday)

1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
WOD
20 min AMRAP
400 meter run
Deadlift 225 x 7

Tuesday
21 September 2010
WOD
You have 20 min to complete
1 mile run
then as many rounds as possible with remainder of the 20 minutes
5 Wall ball shots
5 Burpees

Wednesday
WOD
5K run

Thursday
Strength Work
Power Clean and Back Squat
40% x 5
50% x 5
60% x 5
85% x 5
90% x 3
95% x 1 or as many reps as possible

WOD
21, 15, 9
KB Snatch (complete x'd reps for each arm)
Thrusters

Friday
Strength Work
Weighted Dips
3 x 5

WOD
For time
10 rounds
10 Pullups
Sprint 100 meters
10 Pushups
Sprint 100 meters

Wear a weighted vest with 20lbs

Saturday
Strength Work
Snatch
Big 21 for time
start with 45lb bar
Progress by 5 lbs per set until reach you 135 (complete 5 singles with 135)