Skill:

Single Arm Kettlbell Press
7 x 3 Each arm

Workout:

“Randy”
75 Power Snatch @75 lbs
For Time

Rest…

21-15-9
Power Clean @135/95
Ring Dips

Skill:

20 Rep Back Squat
Add 5 lbs from last time performed
This should be getting very difficult to perform by now.
Some things to take into consideration.
Even though it is difficult don’t shorten the range of motion.  If you aren’t sure of full range of motion let me tell you.
Make sure your hip crease is below the top of your knee.
Don’t shorten the motion just do as much as you can, if it happens to be less than 20 try the same weight next time.
Make sure you stay tight for each rep.  Dn’t forget to stay tight, it’s easy to get hurt when the weight gets heavy.

Workout:

“Annie”
50-40-30-20-10
Double Under
Sit up

Rest…

“Jackie”
Row 1000
50 Thrusters @45/35
30 Pull ups

Let’s talk Nutrition for a second.   There’s seems to be a road block in people’s brains regarding the amount of food you need to eat to lose weight.  A lot, You can’t eat a little bit of food and expect to lose weight.
Starving yourself will only force your body to Slowwwwwwwww down to retain the Fat that’s hanging off of itself.
You need to start eating clean foods every 2 and a half hours, by clean foods I mean Protein, Carbs and Fat every meal.
Not a Banana for breakfast and a cashew for lunch and then a little bit of lettuce for dinner, this won’t work.

Listen to me, I’m not lying to you.
Give it a shot for a month and see what happens.
When you start to eat very often if you are not used to it it may be difficult to get all the food down, don’t give up once your body gets used to eating that often you will start to crave food every two and a half hours.
Also don’t get upset if you gain a little bit of weight the first week or so, remember your body is still moving slowly until you speed it up by eating often so until that happens you may add a few lbs but once you start to skyrocket your metabolism you’ll drop weight quicker than I can eat an ice cream sandwich!

Skill:
20 Rep Back Sqaut
Add 5 lbs from Wednesday and stay tight!

Workout:
30 Burpees
30 Power Snatch @135/95
30 Burpees
30 Clean and Jerk @135/95
For Time

So there wasn’t much of a showing yesterday for the rowing wod which tells me that some of you are still under the impression that if the workout isn’t long and involving weights its not good.
Let me remind you of the power of INTENSITY!
Please stop thinking that too lose Fat you need to eat nothing and workout for 2 hours at a time.
Listen to me, Listen to me good.
You need to eat a lot of food to lose Fat and you need to workout with High Intensity to Burn Fat and Build muscle.
Now I Know it’s hard to believe cause for years you have been reading the opposite but I’m telling you that is the wrong way and what I”m telling you is the right way.
Just ask the people in the gym that eat a shit load of food and lift heavy and fast.

Skill:

Split Jerk
7 x 1
Increase the weight each set
Perform 1 Split Jerk each minute

Workout:

“Mr. Joshua“

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Skill:

Back Squat
20 Reps  add 5 lbs from Wednesday

Workout:

Row
20 seconds on 1 min off
Set the timer for interval time
Your first row has to be at 95/65 meters in 2o seconds
Second will be 96/66, third is 97/67, fourth is 98/68 and so on raising the meters by 1 each round

until you are not able to maintain the proper number of meters required .  you have three chances to reach the number before you are done.

Skill:

Push Press
7 x 3

Workout:

21-15-9
Deadlift @225/135
Bench Press @225/135
Bike For Calories

Skill:

20 Rep Back Squat
Add 5 lbs from Friday if you were able to complete all 20 reps.  If you were not able to then try the same weight you did on Friday.
Remember, Full Range of Motion is really important when doing these Squats.  It doesn’t make sense to keep adding weight if you’re not doing a Full Squat.

Workout:

9 Power Snatch @155/105
Row 1500 Meters
15 Power Snatch
Row 1000 Meters
21 Power Snatch
Row 500 Meters

So Today is the 3rd day of the 20 Rep Squat program.  If you are doing them correctly you will see that they are no joke, by time you get to the 12th, 13th rep you’re shot.  Staying tight is super important or you will get hurt.
Some people have made mention of being super sore after doing them.  So if you are one of the peoples that are really doing them to your potential and lifting a lot of weight while increasing the weight each time I would make some changes to the Met Cons.

For instance if there is a lot of leg work in the met con maybe switch it to a non leg movement of just a shorter range of motion.  An example would be instead of Wall Ball do Push press
The Squat program is important so don’t let the metcons get in the way until it’s over.

Skill:
20 Rep Squat
increase weight to +5 lbs From Wednesdays weight if you completed all 2o reps.  If not then do the same weight as Wednesday.  At some point this will happen anyway you won’t be able to keep raising it every time you Squat.

Workout:

Complete All Exercises 20 Seconds on 10 Seconds off for 8 Rounds Each

Bike For calories
Upright Row @75/45
Row For Calories
Thruster @75/45

Skill:

Bench Press
6 x 4 @75%

4 Reps Every 90 seconds

Workout:

Teams of Two People
Complete:

100 Sit ups
100 Deadlift  @135/95
100 Push Ups
12 Rope Climbs
Each Partner must complete half the work and it must be done like this:
Alternate between 10 Sit ups each
Alternate between 10 Deadlift Each
Alternate between 10 Push ups Each
Alternate between 1 Rope climb each

Skill:

Back Squat
20 Reps + 5lbs From last week, If you completed all 2o Squats last week without putting the bar back on the rack before 2o reps.  Which I’m sure you all did being that it was the first week of the program.

Again, make sure you stay tight for all 20 reps.  don’t make the mistake of performing any squats without keeping your core tight it’s easy to get hurt during these 20 reps at the end when you’re exhausted.
Try and focus on Stopping at the top of each rep, taking a deep breathe in and tightening your core.  If you do it for each rep you will be used to it and remember to do it all the time for every movement.

You should be trying to do this (keeping your core tight) when you do anything strenuous even outside of the gym.  When you lift your kids, when you get out of your car, when you do anything at home try and remember to do this.  You will save yourself from a lot of Back Pain and possible future perpetual back pain.

Workout:

100 Double Unders
50 Wall Balls 20/14
Run 400
20 Strict Pull ups
Run 400
50 Wall Balls
100 Double Unders