(Note: We will be starting a strength cycle this week focusing less on metabolic conditioning and more on developing raw power. We will keep our met-cons simple and short and devote more time to technique and pushing the limits in our lifts. This week will be mostly about testing our 1RM for each lift so that we can find a base value for our percentages in the coming weeks. We will include all lifts except for the max attempts we did last Thursday for "The Other Total" (Clean, Bench, OHS). Make sure you have those lifts recorded, or find time to make them up in open gym, and that you record all your max attempts this week so you have comprehensive data across the board. Once we have all of our data recorded, we will be focusing on sets of no more than 5 reps starting at roughly 60%, then slowly increasing the percentages while keeping the repetitions the same from week to week. This cycle will culminate in 10 weeks, upon which time we will start focusing on more high intensity met-cons of medium time duration in preparation for the 2015 Open.)

Monday 8/4

20:00 to Establish 1RM Back Squat

3 Rounds
10 Calorie Row
10 Burpees
10 Wall Balls @ 20/14

Tuesday 8/5

20:00 to Establish 1RM Strict Press

8 KB Swings @ 70/55
8 C2B

Wednesday 8/6

20:00 to Establish 1RM Deadlift

Deadlifts @ 225/135
Box Jumps @ 24/20

Thursday 8/7

20:00 to Establish 1RM Snatch

5 Rounds
5 Power Snatches @ 135/95
5 OHS @ 135/95
5 T2B

Friday 8/8

20:00 to Establish 1RM Front Squat

"Death by Thrusters" @ 95/65

Saturday 8/9

Beach WOD!