Just chillin’ post Devine.
Inguz Update: Below is a breakdown of the programming for the final week of the current cycle. We will be retesting the three benchmark lifts this week (see schedule below). Let’s put up some PRs…and don’t forget to record them on the accomplishments board.
Monday: 3 Rep Max Back Squat & Front Squat + WOD
Tuesday: WOD
Wednesday: Snatch + WOD
Thursday: WOD
Friday: 3 Rep Max Bench Press + WOD
Saturday: Partner WOD
Sunday: 3 Rep Max Deadlift + WOD
Strength
3 Rep Max Front Squat & Back Squat
* 20 minutes to establish a 3 RM of each. No more than 3 attempts at each lift (not including warm-ups). Front squat first, back squat second.
WOD
“Fractured Fran”
For Time:
21 Thrusters (95/65#)
21 Pull-ups
Rest 2min…
15 Thrusters (95/65#)
15 Pull-ups
Rest 2min…
9 Thrusters (95/65#)
9 Pull-ups
* There is a 10 minute time cap on this WOD. Post total time to the whiteboard.
