6-11-13

Yesterday was the first day of our new programing choices.  I know change can be difficult.  That being said I still think it will be in everyone's best interest.

In addition to requesting that you pick a group and stay with it long enough to see if it is working ( if you are not sure, ask me for my opinion and I will gladly share it with you) I have one more request.  If you feel comfortable, post your group and results in the comments section.  This will help me with evaluating the program as well as create a group atmosphere for those who do not train at the same time as everyone else.

Workout

Mobility
Warm-up

Fitness
5 Minute AMRAP
5 Pull ups
5 Situps

Rest 2-5 minutes

10 Minute AMRAP
10 Pull ups
30 seconds of tuck sit
(For tuck sit, use dip bars, rings, parallettes, or two boxes.)

Lady's

1a) Back Squat x 8-10 x 4 @ 42x1  rest 1 minute
1b)  Eccentric only pull ups x 4-6 x 4 @61A1  rest 3 minutes
         (A = Assisted on the way up.  Jump or have a partner help you up.)
Then...
5 Minute AMRAP
1-5 Unbroken Hang Squat Clean Ladders 75#
  (To do an unbroken Hang Squat Clean Ladder, perform 1 hang squat clean, put the bar down, perform 2 hang squat cleans, bar down, continue until you get to 5 hang squat cleans.  That equals 1 round.)

Power

1) Deadlift work to a 5 rm

5 rounds for time
10 sDB Snatch (5/5) 50 lbs
50 yd Sprint 

Post results to comments please.