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Strength Training Spring 2016 Week 4

    Home Workout of Day (WOD) Strength WOD Strength Training Spring 2016 Week 4
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    Strength Training Spring 2016 Week 4

    By donald-oh | Strength WOD, Workout of Day (WOD) | Comments are Closed | 3 May, 2016 | 0

    Day 21

    Back Squat for load:
    #1: 5 reps @ 60%
    #2: 3 reps @ 70%
    #3: 2 reps @ 80%
    #4: 2 reps @ 90%
    #5: 1 rep @ 95%
    #6: 1 rep @ 103%

    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 22

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

    5×5 Turkish Get Ups
    54/36

    For time, but really quality!

    For time:
    30 Burpee muscle-ups

    Time cap: 7 minutes

    Day 23

    Big Ol Izzy

    30 Snatches for Time…
    155

    Heavier than you do Isabell.

    Tabata GHD situps

    Day 24

    Back Squat for load:
    #1: 5 reps @ 60%
    #2: 5 reps @ 60%
    #3: 5 reps @ 70%
    #4: 5 reps @ 70%
    #5: 3 reps @ 80%
    #6: 3 reps @ 80%
    #7: 3 reps @ 85%
    #8: 3 reps @ 85%

    Front Squat for load:
    #1: 5 reps @ 65%
    #2: 5 reps @ 75%
    #3: 3 reps @ 85%
    #4: 3 reps @ 85%

    Day 25

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

    10 Min AMRAP
    5 HSPU
    10 Pistols (alternating)
    5 Deadlifts 275/215

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