We embark in our new training phase today. You will see that we will be squatting twice a week. We will hit a 3rm on a Friday with this becoming our 5rm on the following Monday. I you send me your current 5rm I will send you the 12 week plan that we will hit each week. On all our other strength exercises we will add 2-3kgs each week.
Warm Up:
Run 400m
3rds
10 x Jump Squats
10 x Rebounding box jumps
5 mins hip mobility
Strength:
5-5-5-5-5 Back Squat
WOD:
3min AMRAP
Row 250m
10 x Burpees
Rest 1 min
4min AMRAP
5 x Power Snatch (50/35)
10 x Pull Ups
15 x Wall Balls
Rest 2 mins
Row 250m
20 x KB Swings
25 x Sit Ups
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