10/16-10/22
Monday
KISS Lifting Program Week 3
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
21-15-9
Row, Calories
Box Jump (24/20)
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
3 Rounds For Time
15 Supine Ring Rows
20 Sit-ups
15 Kettlebell Crush Push-ups
Air Bike 500 Meters
Friday
Power Clean
5 x 5 @75%
Shoulder press
5 x 5 @65%
Back Squat
5 x 5 @85%
Saturday
5 Rounds For Time
9 Burpees
12 Ring Dips
15 Sumo Dead-lift High Pulls (95/65)
Run 200 Meters
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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