Monday 4/24/17:

W/U CONDITIONING:

• 4x30sec active squat hold

• 15sec break between sets

• additional w/u coach's choice

STRENGTH:

WEEK 1 DAY 1

• back squat: 3x10 at 60%, 65%, 70%

• bench press: 3x10 at 60%, 65%, 70%

• power clean: 3x10 at 60%, 65%, 70%

• this is a more volume than you are use to… maintain good form.

NOTE: if you do not have an established 1RM, take this time to find it.

BENCHMARK METCON:

"JACKIE"

• 1000m row

• 50 thrusters 45/35

• 30 pull-ups

(EXTRA CREDIT: Double Jackie!)

POST WOD ACCESSORY:

• 100 weighted sit ups

• use weight on chest or behind head

(EXTRA CREDIT: GHD sit-ups)

- Post results to comments.

#WOD