Saturday 20150926

 

Strength

 

Percentages are not listed for these lifts because all the work has been done for you in this simple excel sheet.

 

Supersets (heavier than last week):

  • Clean 5-4-4-3-2-2-1
  • Deadlift 5-4-4-3-2-2-1

 

~Rest 3 minutes~

 

5×5 Squat (heavier than last week)

 

Assistance (supersets):

  • Pull-ups 3 × max reps
  • Dips 3 × max reps

 

Burnout (supersets):

  • 3 x max plank hold
  • 3 x max toes to bar**

 

**Toes to bar, no kipping, keep vertical torso. Slow and controlled, not “CrossFit Style” Toes to bar, rather, leg raises all the way to the bar**

 

*Competitor: As prescribed

*Established: Do not do burnout sets

*Recruit: Perform clean only if able, or only with PVC. Only complete clean, deadlift and squat. Nothing further.

Friday 20150925

Strength

 

Thrusters 8×3 (progressively heavier each set)

Supine Ring Pull Ups 3 x max reps (demo video below)

 

~Rest 5 minutes~

 

WOD

 

As many rounds as possible in 15 minutes of…

 

10 box jumps @ 36″

2 front squats @ heaviest thruster from above

 

*Competitor: As prescribed

*Established: 24″

*Recruit: 20″

Wednesday 20150923

Strength

 

8 x 3 reps of Good Mornings [DEMO] (heavy)

 

~Rest 5 minutes~

 

WOD

 

As many rounds as possible in 10 minutes of…

 

5 pull-ups

10 push-ups

15 squats

 

Interval

 

3 x 6 min for max distance

 

Rest 4 minutes between runs

 

*Competitor: As prescribed

*Established: As prescribed

*Recruit: Strength and WOD only/pull-up progressions

Tuesday 20150922

Strength

 

The two strength days are pretty structured in this challenge. Stick to the program, trust it and you will see the results. IF, and only IF you feel you can, add 5 lb. to your maxes for use in the calculator and use those numbers for the lifts this week. We are doing a gradual increase each week till you either fail and step back, or keep busting through PRs.

 

Percentages are not listed for these lifts because all the work has been done for you in this simple excel sheet.

 

Supersets (heavier than last week) :

  • Snatch 3-3-3-2-2-2-1
  • Bench Press 8-6-5-4-3-2-1

 

~Rest 3 minutes~

 

5×5 Overhead Press (heavier than last week)

 

Assistance (supersets):

  • Deadlift Sumo High Pull 3×12 (heavier than last week)
  • Single-Arm Kettle Bell Swings 3×15

 

Burnout (supersets):

  • Plyo Push-up 2×15
  • Plate Jumps 2×12 (higher than last week)

 

*Competitor: As prescribed

*Established: Do not do burnout sets

*Recruit: Perform snatch only if able, or only with PVC. Only complete snatch, bench and overhead press. Nothing further.