Monday, April 23rd
Strength: The purpose of using a “wave” is to prime the CNS for heavier sets. Use the first wave of 3-2-1 to prepare you for the last wave of 3-2-1 which should be heavier. All that 3-2-1 means is your first set is 3 reps, rest 2:00, your second set is 2 reps, rest 2:00 and so on.
Metcon: Benchmark workout. Each interval should remain around 80-85% of max effort. Come up with a strategy to sustain for your 3 minute amraps to be consistent for all 5 sets.
Strength
Front Squat for load:3-2-1-3-2-1
3 reps @ 60%
2 reps @ 70%
1 rep @ 80%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
WOD
“The Chief”
AMRAP 3:
3 Power Cleans (135, 95)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
*Score = Lowest AMRAP score.
L3: (115, 75)
L2: (95, 65) (Box Push-ups)
L1: (95, 65 Deadlifts) (Box Push-ups)