07JUN10

Warm Up: **Different then normal**
DROM (arm swings, neck rotations, hip swings, toe touches) then,
3 rounds
10 Jumping split lunges (go for max height)
5 Pull ups (Pull as high as freaking possible here, if you can transition right into a muscle up then do so)
5 KTEs

Practice:
Dead lift 3 attempts at 1 rep max
Push yourself, shoot for 10-15 more pounds than last month
If youve never established a 1RM then here is your chance to set the bar high. This will be the weight you base your workouts on for the next 4 weeks

Training:
Gorrilatard (In honor of CPT Ferrara)
2 rounds for time (total time including rest)
10 x 135lb over head presses
25 x 12-15lb slam balls
25 x tire flip jump throughs (alternate would be 185-225lb dead lifts if no tire available)

Overhead presses are from chest to locked out overhead (fully extended elbows and active shoulders). This can be done in any fashion; shoulder press, push press or push jerk. You must get the bar from off the ground for that first rep.
Slam Balls are taking the medicine ball from off the gound; bringing it over your head with two hand and then slamming the ball down with all your might. Pick it back up and repeat.
Tire Flip Jump Throughs are standard tire flip followed by jumping into the middle then to other side and flipping the tire back to where you started; jump back into the middle then to other side and repeat for a total of 25 times (If using the dead lift alternative jump over and back the bar 4 times and then lift again, each jump counts as 1)
Time frame 3-5 min per round with 2:1 rest work ratio; scale the Press weight as needed to realistically do 10 reps. But remember that if you perform the push jerk when needed you can push a great deal more then you shoulder press.
Comments: post your dead lift 1rep max and your Gorrilatard Time
Post: As always, stretch it out. Partner assisted, contract-relax quads and hammys