18 January 2017

Thursday 19 Jan 17

01/19

STRENGTH:

                A)
                Front Squat  (Today is not a testing day; however, if you feel good go for it!!)
                Set 1 – 5 reps @ 55%
                Set 2 – 3 reps @ 65%
                Set 3 – 1 rep @ 75%
                Set 4 – 5 reps @ 65%
                Set 5 – 3 reps @ 75%
                Set 6 – 1 rep @ 85%
                Set 7 – 1 rep @ 90%
                Set 8 – 1 rep @ 95%

Rest 2 minutes between sets.

                B)
                Front Squat
                Set 1 – 5 reps @ 55%
                Set 2 – 5 reps @ 65%
                Set 3 – 5 reps @ 65%
                Set 4 – 3 reps @ 65%
                Set 5 – 1 rep @ 75%
                Set 6 – 1 rep @ 80%
                Set 7 – 1 rep @ 85%

Rest 2 minutes between sets.
   
WOD:  

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups (Scaled: use a Box or double the number of reps for hand release push-ups.)
3 cleans @ 185/125 (Scaled 135/95)
6 handstand push-ups
3 cleans @ 185/125 (Scaled 135/95)
9 handstand push-ups
3 cleans @ 185/125 (Scaled 135/95)
12 handstand push-ups
6 cleans @ 185/125 (Scaled 135/95)
15 handstand push-ups
6 cleans @ 185/125 (Scaled 135/95)
18 handstand push-ups
6 cleans @ 185/125 (Scaled 135/95)
21 handstand push-ups
9 cleans @ 185/125 (Scaled 135/95)

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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