22 March 2010
Monday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
5 Rounds
200 meter run
15 Squat thrust/down and ups (burpees without the jump and push up)

KKT Only (if you don't know what KKT is then just ignore the rest of this post)
Warm-up
Row 250 meters
5 Rope climbs
10 walk outs to the push up position (hold position for 10 seconds)
Air Squats x 15

KKT WOD
3 Rounds for time
Row 300 meters
15 x down and ups