8/19/13: MoSquat Monday pt. 1029834...

AM Strength
5x2 Back Squats (start at a relatively heavy weight and then try try to add weight for every set)
(I built up to a 375 x 2. still feeling yesterdays hike, normally I would go heavier)

AM WORKLOAD
Complete the following as FAST AS POSSIBLE with little or no rest between rounds/reps:

21 Bench Presses (135#)
21 Pull-ups
21 GHDs (or 42 sit-ups if no GHD rack)
18 Bench Presses
18 Pull-ups
18 GHDs (or 36 sit-ups)
15 Bench Presses
15 Pull-ups
15 GHDs (or 30 sit-ups)
12 Bench presses
12 Pull-ups
12 GHDs (or 24 sit-ups)
9 Bench presses
9 Pull-ups
9 GHDs (or 18 sit-ups)
6 Bench presses
6 pull-ups
6 GHDs (or 12 pull-ups)
3 Bench Presses
3 Pull-ups
3 GHDs (or 6 Sit-ups)
(time=14:01)

PM WORKLOAD SESSION
4 Rounds:
1 Minute air squats
1 minute renegade rows (with 2 x 45# dumbells)
1 minute box jumps (20" box)
1 minute shuttle run 10 meters  (set 2 cones 10 meters appart and run back and forth side to side touching each cone)
Rest 1 minute after each round

*count your total reps
(Running 10m = 1 point, 1 squat = 1 rep, 1 box jump = 1 rep, 1 arm row = 1 rep)
(I got 495 total reps)

8/18/13: Recovery WOD

Hike 10 Miles thru the mountains. wear a 20# backpack with water and food.

8/17/13: More WorkLoad

Partner WorkLoad
Complete 2 rounds of:
2 muscle ups (or 2 pull-ups + 2 Push ups for each muscle up)
4 deficit handstand push-ups (or 12 hand release push ups)
8 kettlebell swings (88#)
*once you complete 2 rounds then rest while your partner completes 2 rounds.
**do this until each partner completes 5 rounds of the work stated above (which will be 10 rounds total each).

PM STRENGTH
7x3 Front Squat as heavy as possible

PM WORKLOAD
500m ski (or row if you dont have a ski-erg)
21 Front squats (155#)
500m ski (or row)
15 Front Squats
500m ski (or row)
9 Front squats