#summershred
Inguz Update: The Summer Shred Nutrition Challenge starts on Monday. There is still time to sign-up and get your initial measurements done if you haven’t done so already. Details on the challenge can be found at the link HERE.
Below is a breakdown of week 4 of the new training cycle. Complete details of the cycle can be found HERE.
Monday: Squat + WOD
Tuesday: WOD + Accessory Work
Wednesday: Snatch + Benchmark WOD (“Amanda“)
Thursday: Deadlift + WOD
Friday: Team WOD
Saturday: Hero WOD (“Lt. Forbes“)
Sunday: Bench Press + WOD
Strength
2×7 Front Squat @ 70-75% of 3RM + 5-10#
2×7 Back Squat @ 70-75% of 3RM + 5-10#
* Percentages based on heavy triple or 3 rep max from benchmark week. Add 5-10 pounds to your last light weight exposure. Perform 2-3 warm-up sets prior to the working sets.
WOD
8min AMRAP:
9 Thrusters (95/65#)
35 Double Unders (105 Singles)
* Post rounds and reps completed to the whiteboard.
