10/9-10/15
Monday
KISS Lifting Program Week 2
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
In 9 minutes complete as many rounds as possible
3-6-9-12-15-18-21-24
Devils Press (pick load)
Chest To Bar Pull-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
12 minute AMRAP
6 Russian Kettlebell Swings (70/55)
9 Hand Release Push-ups
12 Box Jumps (25/20)
Friday
Power Clean
5 x 5 @75%
Shoulder press
5 x 5 @65%
Back Squat
5 x 5 @85%
Saturday
2 Rounds For Time
Run 400 Meters
40 Overhead Walking Lunges (45lb plate/25lb plate)
30 Toes To Bar
20 Handstand Push-ups
10 Bar Muscle-ups
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
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