10/23-10/29
Monday
KISS Lifting Program Week 4
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
3 Rounds For Max Reps At Each Station
Minute 1: Wall-balls (20/14)
Minute 2: Strict Pull-ups
Minute 3: Russian Kettlebell Swings (55/35’
Minute 4: Strict Ring Dips
Minute 5: Rest
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
Baseline
For Time
500 meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
Friday
Power Clean
5 x 5 @75%
Shoulder press
5 x 5 @65%
Back Squat
5 x 5 @85%
Saturday
4 Rounds For Time
40 Double-unders
8 Man Makers (pick weight)
16 Toes To Bar
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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