Eric
Inguz Update: Below is a breakdown of the programming for the week.
Monday: WOD (After Party: Back Squat)
Tuesday: Pausing Power Clean + WOD (After Party: Row Conditioning)
Wednesday: WOD (After Party: Strict Gymnastics)
Thursday: Pausing Push Jerk + WOD (After Party: Handstand Walk Skill Work)
Friday: Hero WOD “Marston” (After Party: Front Squat)
Saturday: Team WOD (Olympic Lifting Class: Clean & Jerk)
Sunday: WOD
WOD
“Grim Reaper”
5 minute AMRAP:
21-15-9:
Overhead Squats (95/65#)
Toes to Bar
Rest 5 Minutes…
5 minute AMRAP:
15-12-9
Thrusters (95/65#)
Chest to Bar Pull-ups
* Post rounds and reps completed for each AMRAP separately to the whiteboard.
After Party
1. Back Squat Waves
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
3 Minutes Rest
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
3 Minutes Rest
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
* Percentages Based on 5RM Back Squat
