Monday 20151005

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.

Saturday 20151003

Strength

 

Bench 3 x 2 @ 90-95% of 1 RM

Strict Chin Ups 3 x max reps

Ring Dips 3 x max reps

 

~Rest 5 minutes~

 

WOD

 

In as few sets as possible…

 

50 Handstand Push Ups

100 Pull ups

 

**Every time you come off the wall from the HSPUs or off the bar from the PUs, do 10 squats.

 

*Competitor: As prescribed

*Established: Progressions as needed

*Recruit:  Progressions as needed

Friday 20151002

Strength

 

Work up to heavy (near max) push jerk in 10 minutes

 

~Rest 5 minutes~

 

WOD

 

3 rounds for time:

 

10 Front Squats @ 135 lb.

10 box jumps

 

Interval

 

For max distance

 

Run/Row 2 minutes

Rest 2 minutes

Run/Row 4 minutes

Rest 4 minutes

Run/Row 8 minutes

 

*Competitor: As prescribed

*Established: 115

*Recruit: 95