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This Week's Programming

  • Wed: Interval WOD

  • Thu: 1 RM Press

  • Fri: Reverse Hyperextensions & BB Curls

KSCF Notes




Strength

1 RM Clean


WOD


"Rising Dead"

25-20-15-10

Deadlift (set 1: 50% 1RM)

*10 Box Jumps after each set of DLs

**Increase weight ~10% of 1RM every DL Set

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This week we'll have a couple of 1 RM tests and next week we will have 3-4 tests. We'll post the max testing schedule this week so all athletes know our 1 RM testing schedule.


This Week's Programming

  • Tue: 1 RM Clean

  • Wed: Interval WOD

  • Thu: 1 RM Press

  • Fri: Reverse Hyperextensions & BB Curls

KSCF Notes



Strength


I) Strict Ring Rows: 10-10-5-5-5

II) Strict Ring Dips: 10-8-5-5


WOD


"Quad Shredder"


9-15-21

Cals Row

Overhead Squats

Rx: 95/65

L3: 85/55

L2: 75/45

L1: 65/35

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KSCF Notes


WOD


Complete for Time

5000m/4000m Row

Every 3 min

4 Snatches (135/95)

5 T2B

6 HSPUs

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