Wow I actually have access to the internet for a few minutes so I guess I'll post the WOD
5/3/1 Week 4 Deload
Press Set one 40% x 5
Set two 50% x 5
Set three 60% x 5
Remember that on deload week you stop at 5 on all your sets
Conditioning
3 rounds for time
Advanced: 25 box jumps, M24"/F20"
15 Db split clean, M35/F20
10 Db Push press. M35/F20
Intermediate: 25 box jumps, M24"/F18"
15 Db Split Clean, M25/F15
10 Db push Press, M25/F15
Beginner: 20 Box Jumps, M18"/F12"
15 Db split Clean, M15/F10
15 Db Push Press, M15/F10
Finish with one minute aggregate front lever work
No comments:
Post a Comment