Kam thrustering his way to the top of the podium. So proud of the birthday boy. What an impressive showing this weekend. 3 first place finishes, 2 second place finishes, 6 workouts. Beastmode
This week:
1. Recover.
2. Find some true 1RM of the major Oly and Power Lifts.
3. Do Class.
In Oktober I plan to
1. Give you a strength program that will make you strong/stronger
2. Program conditioning thrice a week
3. Program Team WODs twice a week
4. Program one or two Sucktoberfests (as long as you promise to only do them before rest days)
HBBS - 3x5@245#
ReplyDeleteBench - 3x5@185#
Partner WOD with 800m run, 120 pushups/plank hold, 60 unison lunges, 120 situps/bottom squat holds, 800m run.
--16:10
Tuesday Lunch:
ReplyDelete6 min EMOM:
Odd: Max Strict Pullups - Pronated Grip (23,11,7)
Even: Max Bar Dips (20, 12, 10)
Then some light skill work and mobility. Will do Oly and Strength at home tonight.
Wednesday:
ReplyDeleteSquat Snatch - 2@135#, 1@155#, 1@165#, 2@155#, 3@145#, 5@135#;
Front Squats - 3x3@225#;
SH Press - 3x5@130#;
Glute Ham Raises - 3x8 w/10# chains
Back Extensions - 2x12 w/40# slam ball.
Where's my Sucktember WOD?
ReplyDeleteWhat say you?!
Snatch - 3@135#, 1@150#, 1@160#, 1#170#, 1@180#
ReplyDeleteHBBS - 3x5@250#
Lurong 2/Class WOD - 2:42
Actually Lurong 3.
Delete