Thanks to everyone who submitted data during testing week! Lots to be gleaned from that info, and it will help shape the program for the weeks/months ahead. Starting with today…
Kata – Pick one. Practice 30 min. Complete some of the kata in the opposite direction from it’s standard format.
NOTE: We’re going up in volume in the strength side of things. In order to help minimize time in the gym, I’ve got the movements listed as a circuit. So, using today as an example, hit a set of squats, rest the requisite time, then hit a set of presses. Do that for 5 working sets of each. This does not include your warm-up sets. Warm-up as needed prior to jumping into the working sets. Warm-up loads of 50 – 70% of 1RM are recommended.
A1) Back Squat – 5 x 5, 30X0, 80% of 1RM, rest 60s
A2) Standing Press – 5 x 5, 3111, 80% of 1RM, rest 60s
- then -
For time, 30 – 20 – 10 of:
SA DB Snatch @ 50#
* Split pistols and db snatches up in half, so 15 left, then 15 right, 10 left, then 10 right, and so on.
Post loads and times to comments.
WOD for Monday, 140414 was originally published on DIE GOING FORWARD