''Heavy Presses 5-3-1'' (07.26.2010)

Warm-up Drills (07.26.2010)
Row 750m
2 Rounds of
7 x Deadhang Pull-ups
7 x Push-ups
7 x Air Squats
''Burgener Drill'' (PVC)
Scorpion Stretch
ITB Stretch

''Heavy Presses 5-3-1'' (07.26.2010)
With a 12:00 running clock work through the prescribed sets/reps of Presses. Loads for each set are calculated by applying the percentages below to your current single repetition maximum.
Rest as needed between efforts.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

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''Frelen'' (07.26.2010)
Complete the following for time
400m Run
21 x Thrusters (95/65lbs)
21 x KB Swings (32/24kg)
400m Run
15 x Thrusters (95/65lbs)
15 x KB Swings (32/24kg)
400m Run
9 x Thrusters (95/65lbs)
9 x KB Swings (32/24kg)

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CrossFit Endurance WOD (07.26.2010)
''Tabata Intervals''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper setting at 2-4 above average.

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