Week of October 25th

Monday

Press – 5x3, sets across 85# sets across

Conditioning KCF WOD

Tuesday
Conditioning KCF WOD 15:29

Wednesday

Power Clean – 3 reps x 5 sets, sets across 160# completed 3 sets failed 2 out of 3 on 4th set
Conditioning KCF WOD 17:40

Thursday

Squat – 5x3, sets across subbed 5-4-3-2-1-1, 135-165-195-225-255-275

Conditioning KCF WOD 8 rounds

Friday
Bench Press – 5x3, sets across 155#

Deadlift – 5 reps x 1 work set 275#
Squat – Weight lifted x 5 reps x 3 sets, sets across 205#

Saturday

Optional conditioning KCF WOD 14:38

90# press next week
275# squat PR still felt i could do at least 10# more
210# sets across for squats next week (both times)
155# PC next week
155# BP next week

12 Steps

PaNu- A modified paleolithic diet that can improve your health by duplicating the evolutionary metabolic milieu.

How do you do it?

Here is a 12- step list of what to do. Go as far down the list as you can in whatever time frame you can manage. The further along the list you stop, the healthier you will be. 

Week of October 18th

Monday

Squat – Weight lifted x 5 reps x 3 sets, sets across 195, 195, 195

Press – 5x3, sets across 80, 80, 80

Chins/Pull-ups – 3 sets of as many reps as possible 5, 5, 3

Tuesday

Power Clean – 3 reps x 5 sets, sets across 155, 155, 155, 155, 155

Dips – 3 sets of as many reps as possible Push-ups 22, 21, 20

Conditioning KCF WOD 133

Wednesday

Off or Skill Day

Thursday

Squat – 5x3, sets across subbed FS 5-5-5-3-1, 95-135-165-185-225

Bench Press – 5x3, sets across 150#

Dips – 3 sets of as many reps as possible subbed push-ups 21, 14, 17

Friday

Deadlift – 5 reps x 1 work set 265#

Pull-ups/Chins – 3 sets of as many reps as possible (can be moved to Saturday)

Conditioning KCF WOD 433

Saturday

Optional conditioning

next weeks starting weights:

squat 205 sets across

press 85 sets across

bench press 155 sets across

power cleans 160 sets across

deadlift 275

Week of October 11th

Monday

Squat – Weight lifted x 5 reps x 3 sets, sets across 180, 185, 190

Press – 5x3, sets across 65, 70, 75

Chins/Pull-ups – 3 sets of as many reps as possible 6, 5, 5

increased 5# each set start next weeks sets at 190, and 75

strict pull-ups

KCF WOD 10:41

Tuesday

Power Clean – 3 reps x 5 sets, sets across 140, 145, 150, 155, 155

Dips – 3 sets of as many reps as possible Push-ups: 18, 21, 21

Conditioning KCF WOD 25:15

increased 5# each set failed last rep of 4^th set of PC start next weeks sets at 155#

subbed push-ups for dips

Wednesday

Off or Skill Day

DL 3x3

snatch grip 225-255-275

didn't rest did KCF WOD 296

Thursday

Squat – 5x3, sets across 190, 190, 190

Bench Press – 5x3, sets across 135, 140, 145

Dips – 3 sets of as many reps as possible Push-ups: 20, 20, 15

felt pretty weak during the squats, take rest day next week

subbed push-ups for dips

Friday

Deadlift – 5 reps x 1 work set 255 (warm up 135x5, 225x5)

Pull-ups/Chins – 3 sets of as many reps as possible (can be moved to Saturday) Saturday

Conditioning KCF WOD 10:05

Saturday

Optional conditioning KCF WOD 5:12

next weeks starting weights:

squat 195 sets across

press 75 sets across

bench press 145 sets across

power cleans 155 sets across

deadlift 265

make sure to take rest day on Wednesday!!!