Summer Programming: Day 40

Keep working on that stamina. Before you know it we'll be back inside for a season and you'll have more hot dates with the rower than you'll care for.

WOD

Strength:

Thruster

3-3-3

Metcon:

Run 200m

15-12-9

135 Squat Clean

Ring Dips

Run 200m

Scale:

Weight on clean

Jumping ring dips/Bench Dips

*Don't forget to post weights and scores up here guys. Also send or post your e-mail address so I can send you the strength training spreadsheet. It's a sixteen week program, and if you guys take the time to stick with it you'll see tremendous strength gains as well as MetCon improvements.

More Robb Wolf. Really enjoy his individualized planning for people. I'm glad he doesn't just say "Go Paleo" and tell you eating banana's and rib eye will help you reach your goals.

http://robbwolf.com/2009/12/17/how-many-calories-to-lean-out/

Ring Dips not enough?

http://www.dailymotion.com/video/x924g2_bulgarian-cup-2009-gymnastics-rings_sport