WOD

A. “Stop” Deadlift – 5 sets of 3 reps, increasing, to build to heavy triple
Then 2 sets of 2 reps @ 10% less than top triple
Speed/technique work

B. Strict Overhead Press – 5 sets of 3 reps, increasing, to build to heavy triple

C. AMRAP 8 min:

8 Power Cleans (135/95)
8 Kipping HSPU

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STRONG PROGRAM:

Legs (Quad dominant) + Core
Parts A and B stay the same each week. Track these metrics.

Deload week for Back Squats and Split Squats

A. Back Squats – 6 x 6 @ approx 12-RM

B. Rear-Foot Elevated Split Squats
***Drop weight 10-15% on each set across the board from your normal weights
Load back-rack, front-rack or farmers hold (stay consistent week to week)
Reps 15-12-9-6 (increasing)
15 reps with BW only, then increase each set thereafter to top set of 6 reps

C. AMRAP 10 min of “quality” movement
Walking Lunges
***Keep a consistent and steady pace the entire time. You should never stop moving, just slow down your speed of movement

D. Weighted Plank Hold – 2 sets x 45-60 seconds

Address:

1827 Garnet Ave
San Diego, CA 92109

Phone Number: