Project SWOLEnation; 10/15-16/12

I have been revamping my programming once again but, finally, I'm starting to go in the right direction. The focus of the next couple of months will be centered around sharpening my fitness skills. The key points to accomplishing this are a solid powerlifting (modified conjugate method) and olympic weightlifting program, greater emphasis on gymnastics, single modality endurance, and various intervals sprinkled in the mix.

10/15/12:

Warm-up: 3rds- 12 rear delt swings w/ 15lbs DBs, 5 caterpillar walks

A) ME Bench Press- 85%x5 (245), 90%x3 (255), 95%x1 (275), 100%x0 (285)

B) 5x5 plyo push-ups to MAX box height 

C) 3x8 skull crushers w/ barbell

D) 1000m row @80%, 2min rest, then- (every 2min for 10min) complete 300m row AFAP

E) 7x3 high-hang snatch w/ 60% (145)

F) 9x1 snatch w/ 60-90% (145-205)

B) 24"-32"

C) 90lbs

D) :57-:59

10/16/12:

REST 

^Prim your pec/shoulder junction for the next time you do upper body!