5 Day Split Cycle 2 Week 4 Day 1

Snatch From Blocks Above the Knee 3RM the 3×3@90% of your 3 RM

Back Squat 8,8,6,6 @65.70.80.85%
Front Squat 4×5 @70,75,80,85%

Push Press 5×5 heaviest possible

T2B 3×15-20
Hypers 3×15-20

3 Day Split Cycle 2 Week 4 Day 1

Snatch find your 3RM for the day then 3×3@100%

Power Clean & Jerk find your 3RM for the day then 3×3@100%

Back Squat 1-3 sets to find a 7RM for the day then 4×7@90% of your 7RM

Push Press 1-3 sets to find a 5RM for the day then 4×5@90% of your 5RM

Weighted Sit-ups 3×12-15 Heaviest Possible

Weighted Hypers 3×12-15 Heaviest Possible

Competitor WOD 9.30.13 Ass Quake Week 6 Day 1

Skill
Handstand walk practice
15-20 min

Thickening
3 pos Snatch 7×1 @70% rest 90 sec
Clean & Jerk 7×2 @70% rest 90 sec

Mixed Modal
2 x 3 min AMRAP
5 C2B Pullups
5 KB swings
5 Ring Dips
5 KB Swings
5 T2B
Rest 6 min Btwn

3 day Split Cycle 2 Week 3 Day 3

Snatch find your 1RM then 3×1@95%

C&J find your 1RM then 3×1@95%

Front Squat 3RM then 3×3@95%

Press 5 RM then 2×5@90%

Weighted Sit-up 5×5 heaviest possible

BB Good Mornings 3×15 heaviest possible

Competitor WOD 9.28.13 Ass Quake Week 5 day 6

Skill
3 Rounds not for time
4 Skin the cats
6 alternating Pistols
25 DBLU’s

Thickening
Snatch 5×3@80%
Power Clean & Jerk 5×3@80%

Strength
DB Thruster 3-5 sets to find a 2-3RM

Mixed Modal
4 rounds for time
Famers Walk 40 M @ 100lbs per hand
10 OH Squats @135

Competitor WOD 9.27.13 Ass Quake week 5 Day 5

Skill
Handstand Walk 15 min

Thickening
C&J 5×3@80% rest 90 sec btwn

Strength
FS 10×3@92% rest as needed

Mixed Modal
Run 5k

5 day Split Cycle 3 Week 3 Day 3

Back Squat 10,10,8,8 @60,65,70,75%

Front Squat 4×5 @60,65,70,70%

BN PWR Jerk (from blocks) 3RM

Snatch High Pull+ Tall Snatch 5×3(1+1)Heaviest Possible

Pressing Jerk Balance 5×3 each leg Heaviest Possible

Dragon Flags 3×10 5sec eccentric

Russian Weighed Superman 3x Failure