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Check out Caitlin's Core Strength on those TTBs!!


This Week of Programming

  • Thu: Clusters, short interval WOD

  • Fri: Bench Press and no WOD planned yet


KSCF Notes


Strength


I) Strict pull or Chin-Ups: 5-5-5-3-3


II) BB Curls: 3 sets of 6-10


*Complete all Pull-up sets before Curl sets


WOD


“13.4… but Harder”


Complete as many reps as possible in 10 minutes following the rep scheme below:


3-6-9-12...

Clean and jerk (135/85)

Toes to Bar


L3: 115/75

L2: 105/65

L1: 95/55

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Check out Coach Darwin's post about The Power of Protein. Click the image to head to the Brain Gains Blog

This Week of Programming

  • Wed: Pull-ups, curls, and Open WOD

  • Thu: Clusters, short interval WOD

  • Fri: Bench Press and no WOD planned yet


KSCF Notes


Strength


C&J Complex


Every 90 seconds for 6 sets starting at ~50% 1 RM C&J

  • 1 Hang Clean + 2 Jerks + 1 Clean


WOD


"Skeletor Hands"


Complete 4 Rounds

50" DB Walking Lunges

10 DB Shoulder to Overhead

12 DB Renegade Rows


*Every 90 seconds that passes, 2 DB Clusters


Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20


Last completed 1/3/2023

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Sid the Kid. Get your doses of this Professor before he moves to the West Coast.


This Week of Programming

  • Tue: Clean & Jerk Complex, Challenging triplet

  • Wed: Pull-ups, curls, and Open WOD

  • Thu: Clusters, short interval WOD

  • Fri: Bench Press and no WOD planned yet


KSCF Notes


Strength


Jumping Back Squats

  • 3 sets of 3 @ 35-50% 1 RM


Pause at the Bottom, BS

  • 3 sets of 3 (3 sec pauses)


Back Squat

  • 3 sets of 1


WOD


"Smelly Laundry"


Complete 4 Rounds

10 Overhead Squats (115/75)

6 Muscle-Ups (alternate each round)

5 Bar Over Burpees


*Time Cap 15 minutes


L3: 105/65

L2: 95/55

L1: 75/45

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