KSCF Notes
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Weightlifting classes are back on & Fridays at 6:35
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Strength
Deadlifts
First 4 sets with a clear pause just below the kneecap on the descent for every rep including the last.
75% x 4
78% x 4
82% x 3
86% x 2
Then, 3 sets of 4-5 reps at a technically challenging load
WOD
"Uncle Kelser"
21-18-15
Thrusters (95/65)
Sumo DL High Pull
*Every minute that passes, 3 burpees over bar
**11 min Cap: 1 burpee for every second over the cap
L3: 85/55
L2: 75/45
L1: 65/35
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