10/2-10/8
Monday
KISS Lifting Program Week 1
Power Clean
5 x 5 @85%
Shoulder press
5 x 5 @75%
Back Squat
5 x 5 @65%
Tuesday
Dead-lift
5 reps @65%, 75%, 85%
WOD
Annie
50-40-30-20-10 Rep rounds for time
Double-unders
Sit-ups
Wednesday
Power Clean
5 x 5 @65%
Shoulder press
5 x 5 @85%
Back Squat
5 x 5 @75%
Thursday
Front Squat
5 reps @65%, 75%, 85%
Bench Press
5 reps @65%, 75%, 85%
WOD
Helen
3 Rounds For Time
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups
Friday
Power Clean
5 x 5 @75%
Shoulder press
5 x 5 @65%
Back Squat
5 x 5 @85%
Saturday
3 Rounds For Time
30 Wall Balls (20/14)
20 Box Jumps(24/20)
30 Kettlebell Swings (55/35)
MWF: If you finish the 5x5's with no missed reps then add 5-10lbs for the next week. If you have misses at 85% then subtract 10lbs for the next week.
Tuesday, Thursday: add 5lbs each week
No comments:
Post a Comment