Chris during ‘1775’ on Sunday.
Inguz Update: The Summer Shred Nutrition Challenge ends on Friday!! Final body composition measurements should be completed towards the end of this week, or by July 4th, to be considered for the overall prizes.
Below is a breakdown of week 7 of the new training cycle. This is the 3rd and final time through the strength progressions. Complete details of the cycle can be found HERE.
Monday: Squat + WOD
Tuesday: Muscle-up Skill Work + WOD
Wednesday: Clean & Jerk + WOD
Thursday: Monostructural Benchmark (5 km Run)
Friday: Deadlift + WOD
Saturday: WOD
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
10min AMRAP:
200m Run
7 Toes-to-Bar
14 KB Swings (1.5/1.0 pood)
* Post rounds and reps completed to the whiteboard.
