Author: Chip Sweatte

Wednesday 23 August 2017

Front Squat: 1-1-1-1-1-1-1 70 – 95 + %

3-6 months

3-3-3-3-3-3-3 (Increase as comfortable)

3 months or fewer

5-5-5-5-5-5-5 (Increase as comfortable)

THEN:

21-15-9

Front Squats #135 / 95

Russian Twists (42 – 35 – 18 #45/25)

Beginners / Masters

Front Squats

18 – 12 – 6  #75 / 45

Russian Twists (36 – 24 – 12 #20 / 10)

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Monday 21 August 2017

Deadlift: 2 x 3 @ 80%

2 x 3 @82%

2 x 3 @85%

20 minutes ( less than 6 months 5 x 5 – increase , 2 x 3 increase)

THEN:

Alternating EMOM for 14 Minutes of

Even: 1 power snatch  + 1 OHS  (You choose wt)

Odd: 20 Russian KBS #53/35

 

 

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Thursday 17 August 2017

AMRAP for 5 minutes of:

10 Burpees

5 Power Cleans #135/95

1 Rope Climb

THEN: 3 Rounds for time of:

2 Rounds of Cindy  (5 Pull Ups, 10 Push ups, 15 Air Squats)

1 Round of DT ( 12 Deadlifts #155 / 105, 9 Hang Power Cleans, 6 Push Jerk )

THEN: 3 Rounds for time of:

50 Double Unders

15 HSPU

Rest 5 minutes between WODS

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