5/3/1 Press Week 3

21-15-9
95# Barbell Manmakers
Double Unders

40-30-20
Box Jumps
Situps
Dips
Double Unders
Back Extensions
Pullups

Week 3 of 531 Deadlift Cycle 2

Then

5 rds
400M Run
40 Squats

Take a read of the link below. Great article from T-Nation written by Greg Everett on the power clean

12-Step Guide to flawless Power Clean

5/3/1 Press Week 2

4 rounds
15 KBS
30 Double Unders
15 Press
30 Box Jumps

800 M Run (Must run the 400 twice - want to hit the hill twice...:)
21 SDLHP (95#)
21 Ring Dips
800 M Run (Must run the 400 twice)
15 SDLHP (95#)
15 Ring Dips
800 M Run (Must run the 400 twice)
9 SDLHP (95#)
9 Ring Dips

As a side note, please watch out for "land mines" left by Apollo or Bear

Week 2 of 5/3/1

5/3/1 Deadlifts (Week 2)

Then once recovered

100 Push Press @ 45lb
50 AbMat Situps
100 Back Squats @ 45lb
50 Toes to bar
100 Hanging Snatch Pull @ 45lb
50 AbMat Situps

In the morning:

Clean 50% of 1RM
3-3-3-3-3-3-3
30 sec rest between sets. Form is priority!!!!!!!

Then

20 Min
2 Jerk (push or split) 50% 1RM every min. For remainder of min do ring dips.
score is total # of ring dips.

In the evening:

Eat for time at BBQ

5/3/1 Front Squat Week 1

5 rounds
5 Strict 20# Pullups
15 Unbroken GHD Situps
30 Unbroken Double Unders
Rest 1 Min between each round

531 Press Week 1

Then

4 Rounds
25 Box Jumps
400 M Med Ball Run
25 GHD Sit Ups

WOD

2 minutes rest between rounds of:

10 pullups
20 pushups
40 squats

20 pushups
10 pullups
40 squats

20 pushups
40 squats
10 pullups

10 pullups
40 squats
20 pushups

40 squats
10 pullups
20 pushups

40 squats
20 pushups
10 pullups