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Strength Training Spring 2016 Week 3

    Home Workout of Day (WOD) Strength WOD Strength Training Spring 2016 Week 3
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    Strength Training Spring 2016 Week 3

    By donald-oh | Strength WOD, Workout of Day (WOD) | Comments are Closed | 17 April, 2016 | 0

    Day 11

    Back Squat for load:
    #1: 5 reps @ 60%
    #2: 3 reps @ 70%
    #3: 2 reps @ 80%
    #4: 2 reps @ 85%
    #5: 2 reps @ 90%
    #6: 1 rep @  95%

    Front Squat for load:
    #1: 5 reps @ 60%
    #2: 5 reps @ 70%
    #3: 5 reps @ 70%
    #4: 3 reps @ 80%
    #5: 3 reps @ 80%
    #6: 2 reps @ 90%

    Day 12

    Bench Press for load:
    #1: 3 reps @ 75%
    #2: 3 reps @ 80%
    #3: 3 reps @ 85%
    #4: 3 reps @ 85%
    #5: 2 reps @ 90%

    3×5 KEttlebell Strict Press AHAPP

    3 Rounds for Time
    10 Manmakers (dumbells, 45/30)
    10 KBS AHAPP

    Day 13

    Complete as many rounds as possible in 20 minutes of:
    185-lb. hang power cleans, 3 reps
    6 strict ring dips
    9 box jumps, 30-inch
    27 double-unders

    Day 14

    Back Squat for load:
    #1: 6 reps @ 65%
    #2: 6 reps @ 75%
    #3: 6 reps @ 80%
    #4: 6 reps @ 80%

    Front Squat for load:
    #1: 6 reps @ 65%
    #2: 6 reps @ 75%
    #3: 6 reps @ 75%

    Day 15

    Shoulder Press for load:
    #1: 5 reps @ 70%
    #2: 5 reps @ 75%
    #3: 5 reps @ 80%
    #4: 3 reps @ 85%
    #5: 2 reps @ 90%

    3 Rounds for Time
    10 Burpee Box Jump Over 30/24
    10 Overhead Walking Lunge Steps 135/95

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