This Week of Programming
Wed: Endurance WOD likely with running but not yet determined
Thu: Front Squats and descending rep couplet with BJ's
Fri: I haven't programmed that far yet
KSCF Notes
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Strength
I) Bench Press
Each set to max rep effort no more than 12 reps
2 sets @ 75%
2 set @ 80%
Pause Bench Press
3 sets of 2 at heaviest load
II) Ice Cream Makers: 3 sets of 2-6 reps
WOD
"Spinach Power"
AMRAP 9 mins
14 Toes to Bar
20 KB Swing
50' 1-Arm Overhead Walking KB Lunge
Rx: 53/35
L3: 44/26
L2: 35/18
L1: 26/10
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