10/30- 11/5
Monday
KISS Lifting Program Week 5
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
Four, 3 minute Rounds
Air Bike 20/15 Calories
Max Rep Bench Press (135/95) scale: 60% of 1RM
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
35 Double-unders
12 Pull-ups
9 Burpees
Friday
Power Clean
5 x 5 @75%
Shoulder press
5 x 5 @65%
Back Squat
5 x 5 @85%
Saturday
3 rounds, 1 min per station, for max reps of:
Bench Press (135/95)
Box Jump (24/20)
Row, Calories
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
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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