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!!!