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.
