Bens WODS for Week 22June-28 June

Day
1	BIG 24
	Obj: Strength/Power
	Warm up: 5 Rounds
	SAM - Shoulder Mobility Drill(5 press and 5 dislocates)
	4x Snatch Complex with PVC
	1x Snatch Complex = Hang Power Snatch, then
	Hang Power Snatch + Overhead squat, then
	Hang Squat Snatch, then
	Squat Snatch from floor
	Training:
	(1) 8 Rounds
	3x "The Exercise" - Hang Squat Snatch + Overhead Squat,
	HUG - Hip Mobility Drill(sidelunge, prisoner st, pigeon
	(2) 8 Rounds
	3x Power Clean + Push Press
	60 sec ab bridge complex
	(3) 8 Rounds
	3x Squat Clean
	2x Inchworm
2	Stamina
	Warm up: 25 lunges each leg
	Traning:
	Am: Ruck 2 Lap around the Park (aprox 8 miles)
	Run N/S and Walk E/W
	PM: Tabata: Pullups, Pushups, Situps, Dips
	Rest 2Min: Max out Pullups, Pushups, Situps, Dips
3	Work Capacity
	WarmUp: 10 Minutes of SandBag Getups @80lbs
	Training:
	10 Rounds
	6 Power Snatch @75lbs
	10 Box Jumps 24"
	10 GHD Situps
	Rest 5 Minutes
	150m Of "Rob Shauls"
	1x Rob Shaul = 4x lunge steps + 5 push presses
4	Strength
	Warm UP:
	4 Rounds
	1x Barbell Complex
	1/2 HAM
	Training:
	1) Work up to 1RM Front Squat
	(2) 10 Rounds
	3x Front Squat @85% Every 50 Seconds
	(3) 5 Rounds
	5 Deadlift @225lbs
	10 Burpees
	(4) 20 Rounds
	30 Meter Sandbag Run @80lbs every 40 Sec
5	Stamina
	WarmUp:
	2x 500m Row
	Training:
	Running With Barbara Rest 3 Minutes between Rounds
	5 Rounds
	Run 800m
	20 Pullups
	30 Pushups
	40 Situps
	50 Squats

********* So a little of my thoughts here. This weeks work capacity day was one long beat down so for the upcoming week I am going to break it into two shorter ones. Another goal is that every week I am going to hit the Curtis P's, or Rob Shauls' or weighted lunges becasue the lunge is a huge weakness of mine. This week I will go for a flat land ruck at high speed instead of the steep climb I just did.