180924

Training Plan WOD for Monday, September 24th, 2018:

WOD With Class:
Week 3:
3 Rounds of Back Squat:
70% x 5
75% x 3
85% x 1+

Complete a set of Back Squat every 2 minutes for 9 rounds. The goal on the plus set is 3-6 reps. If you can easily get 6 reps, increase your 1RM and recalculate your percentages. If you cannot get 3-6 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Gymnastics Conditioning:
10 min EMOM:
33% Max Set of Chest-2-Bar

Conditioning:
4 Rounds (8 min cap):
8/6 Cal Bike
8 Burpee Box Jump Over 24/20″
8 KB Swing 79/53-lb

Power Clean EMOM*:
Week 1
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 Min Rest Between Rounds