Nothing But Love and Thanks
This weekend KSCF was able to have another great Community competition and KSCFaceOff once again. Our 33 athletes, 9 judges, and the many spectators who came in made the whole day a success!! We are thankful for the hard work by all and look forward to our next KSCFam get together!
This Week's Programming
Tues: Overhead Squats
Wed: MU/PU drills/strength
Thurs: Bench Press
Fri: C&J 2 rep work
KSCF Notes
Next week we will test our 1 Rep Maxes and this will continue over 2-3 weeks. We are going to use these numbers and implement much more percentage work with our day-to-day programming. WE STRONGLY RECOMMEND TESTING AND KNOWING THESE NUMBERS FOR FUTURE REFERENCE.
Evening classes will be modified in the near future once we lay out our coaching schedule.
Skill
Kipping Drills
WOD
“Clean the Boat”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Hang Power Cleans (95/65)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Hang Power Cleans (115/75)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Hang Power Cleans (135/95)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Hang Power Cleans (155/105)
L3: 75/55, 95/65, 115/75, 135/95
L2: 75/55, 95/65, 105/75, 115/85
L1; 65/45, 75/55, 95/65, 105/75
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