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Strength Training Spring 2016 Week 7

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    Strength Training Spring 2016 Week 7

    By donald-oh | Strength WOD, Workout of Day (WOD) | Comments are Closed | 15 May, 2016 | 0

    Day 31

    Back Squat for load:
    #1: 3 reps @ 80%
    #2: 2 reps @ 85%
    #3: 2 reps @ 90%
    #4: 1 rep @ 95%
    #5: 1 rep @ 100%
    #6: 1 rep @ 103%
    Front Squat for load:
    #1: 3 reps @ 75%
    #2: 2 reps @ 80%
    #3: 2 reps @ 85%
    #4: 1 rep @ 90%
    #5: 1 rep @ 95%

    Day 32

    Bench Press for load:
    #1: 3 reps @ 80%
    #2: 2 reps @ 85%
    #3: 2 reps @ 90%
    #4: 1 rep @ 95%
    #5: 1 rep @ 100%
    KB Strict Press 3×3 Heavier than day 25
    3 Rounds Max Effort Strict Pull Ups.

    Day 33

    Nasty Girls V2
    3 rounds for time of:
    • 50 one-legged squats, alternating
    • 7 muscle-ups
    • 175-lb. hang power cleans, 10 reps

    Day 34

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

    Day 35

    Shoulder Press for load:
    #1: 3 reps @ 80%
    #2: 2 reps @ 85%
    #3: 2 reps @ 90%
    #4: 1 rep @ 95%
    #5: 1 rep @ 100%

    Turkish Get Ups 3×3 Move quick. Keep  hands on the bell.

    Deadlifts
    1-10-1-20-1-30

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