11/6-11/12
Deload Week
Monday
KISS Lifting Program Week 6
Power Clean
5 x 5 @ 70%
Shoulder press
5 x 5 @60%
Back Squat
5 x 5 @ 50%
Tuesday
Dead-lift
3 x 5 reps @ 65%
WOD
3 Rounds For Time
Row 20/15 Calories
7 Hang Power Snatch (95/65)
15 Box Jumps (24/20)
Wednesday
Power Clean
5 x 5 @ 50%
Shoulder press
5 x 5 @ 70%
Back Squat
5 x 5 @ 60%
Thursday
Front Squat
3 x 5 reps @ 65%
Bench Press
3 x 5 reps @ 65%
WOD
12 minute AMRAP
40 Double-unders
16 Alternating DB Snatches (50/35)
8 Burpee Pull-ups
Friday
Power Clean
5 x 5 @ 60%
Shoulder press
5 x 5 @ 50%
Back Squat
5 x 5 @ 70%
Saturday
3 Rounds For Time
15 DB Bench Press (50s/35s)
20 Wall Balls (20/14)
Row 25 Calories
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.
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