AK
Inguz Update: Below is a breakdown of the programming for the week.
Monday: Clean & Jerk + WOD (After Party: Back Squat)
Tuesday: WOD (After Party: Midline)
Wednesday: Front Squat + WOD (After Party: Push Press)
Thursday: Deadlift + Benchmark WOD “Diane”
Friday: WOD (After Party: )
Saturday: WOD (Olympic Lifting Class: Snatch)
Sunday: WOD
Strength
Power Clean & Jerk (Heavy Single)
* 12 minutes to build to a heavy single.
WOD
“Air Fryer”
3 Rounds for Time:
50 Air Squats
10 Power Clean and Jerks (135/95#)
* Post time to the whiteboard.
MOVE 45
3 Rounds (45 sec of work : 15 sec rest)
Station 1: Bear Hold Kick Backs
Station 2: Right Side Plank
Station 3: Bear Hold Kick Backs
Station 4: Left Side Plank
Directly into…
4 Rounds (45 sec of work : 15 sec rest)
Station 1: Bike
Station 2: Reverse Lunge + Squat Combo
Station 3: Broad Jump to Reverse Bear Crawl
After Party
Back Squat Waves
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%
3 Minutes Rest…
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest…
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
* Percentages Based Off 5RM Back Squat
