Front Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% rest 2-3 min. between each set.
Then,
4 Rounds (Untimed; rest as needed)
Max Ring Dips
Max Front Squats (From the ground; 135/95)

Supplemental
Comp:None
Strength:None
Endurance: Max Effort Counterclockwise Block Run

I posted the registration link to the SMR Workshop at GSX last night and sure enough, Tucker and I got emailed from Jeff Alexander that registrations are coming in. If you guys want to move, feel, and perform better, addressing mobility and soft tissue issues is the fastest route to get there. This will end up sold out; register sooner, rather than later.

Push Press
1×5@65%
1×5@75%
1×5+@85%

Supplemental
Comp:
Butterfly Kip/Butterfly C2B practice
Strength:
5:00
Thruster/C2B Ladder (135/95)
Endurance:
3x100m Sprint

Like I tell you guys and girls all the time, squatting isn’t going to go away. You’ll end up buying lifting shoes eventually, so I’d really recommend getting them as soon as finances permit. Talk to anyone in the gym that has some, universally they will all tell you that they regret not buying them sooner. Also, they will tell you that, “yes, they do make THAT big of a difference.” Click the Rogue link on the left for a starting point with good selection and prices, but there are other online retailers if you so desire. There are not any retail locations of any type with lifting shoes that you can go to in DFW though…

If you have mobility issues, soft tissue problems, or just generally want to be better at life: http://workshops.networkfitness.com/7-28-2012/ This is something that has limited space and is open to the entire world, so would really recommend getting registered sooner rather than later.

Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between (Volume is creeping up; don’t miss these!)
Then,
21-15-9 of:
KBS (2/1.5)
T2B
Supplemental
Comp:
Repeat WOD
Strength:
None
Endurance:
1000m Row

15:00 AMRAP
3 Power Cleans (185/125)
12 Burpees
15 Pullups
Supplemental
Comp:
6:00 AMRAP
20 DU
2 Muscle Up
Strength:
3×5 Bent Over Row (Up in weight from last time)
Endurance:
1:00 Max DU
400m Run
1:00 Max DU
*All as one continuous event; DU, Run, DU

Alrighty, let’s chat for a second. First of all, stellar week for pretty much everyone. All the lifts keep getting prettier and more technically proficient. Awesome back squats, presses, power snatches, and deadlifts the last few days. It’s also been nice to see via Facebook that some of you that can’t make it to the gym are still hitting the lifting portions on your own. That makes me very happy.

Let’s talk scheduling, rest days, and Saturday shenanigans. I would advise most of you to try and hit a 3 on/1 off/2 on/1 off schedule with your workouts. In a perfect world I’d have you hit: Mon, Tue, Wed as workout days. Rest on Thursday. Hit Friday as it’s programmed and then do Thursday’s workout on Saturday at 10:00 am. Again, I said, “in a perfect world.” I know that isn’t ideal for everyone’s schedules and I’m not expecting everyone to be able to do that, but if you are someone who has a ton of control over your schedule, that’s what I’d shoot for. Otherwise, use that Saturday 10:00 am window to hit whatever you missed during the week. Especially if it was some of the percentage based lifting, try to get all of those days in during the next few months.

Comp folks, use that Saturday 10:00 am to hit whatever you’ve missed during the week, then hit the Saturday specific piece. Make sure you stay current with anything percentage based.

Front Squats: 1X5 @ 60%, 3X5 @ 70% (Bar speed and positioning!)
Then,
5 Rounds
0:30 Pullups
0:30 Rest
0:30 Pushups (Hand release)
0:30 Rest