Strength Training – Week of 8/2/15

CrossFit LoDo – CrossFit LoDo at RiNo
Denver Colorado

Day 1

Back Squat 1×8 @ 65% 1×6 @ 75% 1×3 @ 90% 1×2 @ 95%
Front Squat 1×5 @ 65% 1×4 @ 75% 2×4 @ 80%

Day 2

A. 3×4 Bench Press @ 80% 1 RM 1x Failure @ 85%
B. 3 Sets max Unbroken Push Ups w 20# vest
C. 3 RFT of 10 Strict Chest to bars 10 Ring Dips 15 Box Jump Overs

Day 3

A. 3×5 Each Arm Turkish Get Ups AHAP
B. 5×3 Romanian Deadlifts Heavier than last week
C. 3×15 Superset of GHD Sit Ups and Weighted GHD Hip Extensions
D. Overhead Pistol Practice (5 sets of 5 each leg) start with a PVC and go up if possible.

Day 4

Back Squat 1×4 @ 75% 3×4 @ 80%
Front Squat 1×5 @ 60% 1×5 @ 65% 2×5 @ 70%

Day 5

A.3×4 Strict Press @ 80% 1 RM 1x Failure @ 85%
B. KB Plank Rows AHAP
C. 6×3 KB Strict Press