171214

Training Plan for Thursday, December 14th, 2017:

Wod With Class:

18 Min AMRAP:
3 Power Clean*
6 Bench Press 185/125-lb, or 70% 1RM
9 Cal Row, or Bike

*Begin at 50% 1RM, add 5% each round.

Strict Press
3 Rounds:
70% x 3
75% x 3
80% x 3+

Complete a set of Strict Press every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Aerobic Capacity:
500M at Mod Pace (23-25 Strokes/Minute)
2 min Rest
5 x 200M (150M fast + 50M easy)
2 min Rest
5 x 200M (100M fast + 100m easy)
2 min Rest
5 x 200M (50M fast + 150m easy)
2 min Rest
500M at Mod Pace