Jon
Inguz Update: Below is a breakdown of the programming for the week.
Monday: Power Clean + WOD (Back Squat/Body Armor Accessory)
Tuesday: WOD (Gymnastics Accessory)
Wednesday: Front Squat + WOD (Push Press/Body Armor Accessory)
Thursday: Benchmark WOD – “Christine” (Deadlift/Body Armor Accessory)
Friday: WOD (Barbell Cycling Accessory)
Saturday: WOD (Oly Class Snatch)
Sunday: WOD
Strength
Power Clean (Heavy 3)
* 15 minutes to build to a heavy set of 3 touch-and-go reps.
WOD
“Black and Blue”
5 Rounds for Time:
10 Power Cleans (135/95#)
10 Burpees
* Post time to the whiteboard. Compare to 12.12.17.
Accessory Work
1. Back Squat
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%
Rest 2:00 between sets.
2. Body Armor (A)
3 Giant Sets, resting 1:00-2:00 between:
16 KB Front Rack Reverse Lunges
100m Farmers Carry
32 AbMat Sit-Ups
3. Body Armor (B)
1 Set: 50 Glute Bridges
