Week of August 5th, 2012

Introduction
This week begins the 2nd month of our 12 week training cycle. We are moving from the high volume tempo training to higher intensity lower volume training. The conditioning will look similar to what we did last month but the strength work is a totally different format: Max Effort Black Box and Flexible Strength. This month is higher intensity which might feel easier initially because of the reduced volume. That will only last a few days, trust us.

Strength List
A1. Deadlift 5-5-5-5-5 A2. Dips 8-8-8-8-8
A1. Press 5-5-5-5-5 A2. Lunges w/KB 10-10-10-10-10 each leg
A1. Front Squat 5-5-5-5-5 A2. Chin Ups 5-5-5-5-5 (no band, partner assist)
A1. Bench Press 5-5-5-5-5 A2. Standing Russian Twists 10-10-10-10-10 (optional)

Monday

Strength: See List

Benchmark
For time:

• Row 1,000 meters
• 50 DB Snatches
• 30 Burpees

Tuesday

Strength: See List

Conditioning
For time:

• Run 800
• Barbell Complex x 4 (95/65)
• Run 400
• Barbell Complex x 2 (95/65)
• Run 200
• Barbell Complex x 1 (95/65)

Wednesday

Strength: See List

Conditioning
10:00 Max Rounds with 30 second rest between rounds:

• Row 250m
• 15 Wall Ball
• 10 Knees to Elbow

Thursday

Strength: See List

Conditioning
3 Rounds For time:

• 15 Burpee Box Jumps
• 30 Situps

Friday

Strength: See List

Conditioning
For time:

• 5:00 Max KB Swings (24/16)
• 4:00 Max Pull-Ups
• 3:00 Max Push Press (75/55)
• 2:00 Max Sit Ups
• 1:00 Max Shuttle Sprints