30 July 09
Thursday
Warm-up
3 rounds of 10-15 reps ofSamson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Strength Work.
Bench Press or Weighted Dips
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

WOD
5 min of as many Pull-ups as you can do
30 second transition
1 mile run
5 min of as many KB swings as you can do (men 53lbs/women 35lbs)
30 second transition
1000 meter row

Score= 1 mile run time + 1000 meter row= Total time
Pullups take 15 seconds off total time for every 5 pull-ups
KB Swings take 15 seconds off total time for every 10 KB swings

Example: run time 6:00 + row time 4 minutes= 10 minutes
Pullups score =100 or -5 min
KB swings score=100 or -2 min 30 seconds
Final score=10-7:30=2:30
Do not count transition time.