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