13 DEC 2012 - Heavy OHS

INTENSITY:
Rest Day

RESET:
10 Minutes - Handstand Walk Progression
http://gymnasticswod.com/content/handstand-walk-progression-pt1

15 NOV 2012 - Heavy Front Squat

Guess who got an interview with Katie Hogan? Yours truly! Look for it!

INTENSITY:
Rest Day

Don't forget the Heavy ---->

RESET:
5k Run

20 SEP 2012 - Heavy Deadlift

INTENSITY:
Rest Day

DON'T FORGET THE HEAVY! -->

RESET:
20 Sandbag OTB
20 Landmine Bus Drivers (25/10)
20 Overhead Walking Lunge Steps (45/25)

13 SEP 2012 - Rest Day + Heavy

INTENSITY:
Rest Day (Don't forget the HEAVY ---> )

RESET:
For Quality:
Run 5k

16 AUG 2012 - Rest Day+

INTENSITY:
Rest Day! WOOO!

RESET:
2 Rounds For Quality:
10 Spiderman Lunge
10 Cobra Push-Up
60s Plow Pose 

12 AUG 2012 - Rest Day

INTENSITY:
Rest Day

RESET:
Walk, Jog or Run 3 Miles

03 AUG 2012 - Rest Day+

INTENSITY:
Rest Day

RESET:
2 Rounds of:
1 Mile Run
25 Walking Lunge Steps
25 Cobra Push-Ups

30 JUL 2012 - Rest Day + 5k Run

INTENSITY:
Rest Day

RESET:
Run 5k

26 JUL 2012 - Gassers + Reset

INTENSITY:
Rest Day

RESET:
Max Reps Clapping Push-Ups
Gasser
Rest 60 seconds
Gasser
Max Reps Clapping Push-Ups

18 MAY 2012 - Back Squat, Weighted Push-Ups

HEAVY:
Backsquat
Between each set peform:
2 Bar-Facing Burpees
3 Wall Walk-Ups

Then;
Weighted Push-Up

Use the Reps and Load information to the right. If you do not know your 1RM Weighted Push-Up, find it.

INTENSITY:
Rest Day

RESET:
Max Reps, Toes-to-Bar
Max Reps, Clapping Push-Ups

06 MAY 2012 - Heavy Bench Press

HEAVY:
Bench Press
Between each set, perform the following:
5 Clapping Push-Ups
5 Around The Worlds (45/25) either direction

INTENSITY:
Rest Day

RESET:
For Quality
10 Inch Worm Push-Ups
Cobra Pose 60 Seconds
10 GHD Sit-Ups
 Samson Stretch, 60 Second Hold (each side)

26 APR 2012 - Full Clean, Sumo Deadlift High-Pull

HEAVY:
Full Clean
Following each set of Cleans, perform 10 Overhead Walking Lunge steps (45lbs men / 25lbs women)

Sumo Deadlift High-pull
If you do not have a 1RM max on this (and most people don't), find an appropriate weight for you and perform the reps and sets listed to the right ---->

INTENSITY:
REST DAY

RESET:
2 Rounds, for Quality of:
20 High Kicks, each leg
5 Wall Walk-Ups
20 Cobra Push-Ups
5 Strict Toes-to-Bar
20' Handstand Walk

29 MAR 2012 - Power Snatch Press + Overhead Squat

HEAVY:
Power Snatch Press + Overhead Squat
Complete between sets:
2 HSPU
4 KB Swings

We are in Week 3 of this 4 week cycle. Follow the Heavy Work section to the right for reps and load. Complete 3 to 4 sets; take no more than 20 minutes in this section.

*Power Snatch Press + Overhead Squat - Complete one Snatch Press, where the bar goes from resting on your shoulders to overhead,  and then one Overhead Squat for each rep. This is marginally different than simply doing the "Snatch Balance".

INTENSITY:
Rest Day

RESET:
2 Rounds of:
800m Jog
25 Push-Ups
25 Walking Lunges (1 leg, 1 rep)