Essentials
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 4 Sets: (EMOM)
*Start at 65% of 1RM C&J. Keep the weight consistent across all working sets. Rep scheme: 1+1+2 Target 10# increase / week if work sets are above 220# Target 5# increase / week if work sets are below 220# B) 4 Sets: (Every 2 Minutes)
Skill: |
WOD: |
6 Sets Each For Time:
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Additional: |
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Performance
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 4 Sets: (EMOM)
*Start at 65% of 1RM C&J. Keep the weight consistent across all working sets. Rep scheme: 1+1+2 Target 10# increase / week if work sets are above 220# Target 5# increase / week if work sets are below 220# B) 4 Sets: (Every 2 Minutes)
Skill: |
WOD: |
6 Sets Each For Time:
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Additional: |
Competition
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 4 Sets: (Every 2 Minutes)
Start at 65% of 1RM C&J. Keep the weight consistent across all working sets. Rep scheme: 1+1+2 Target 10# increase / week if work sets are above 220# Target 5# increase / week if work sets are below 220# B) 4 Sets: (Every 2 Minutes)
Start at 70% of your 1RM Front Squat. 3 second eccentric, 1 second isometric, 3 second concentric. Target 10# increase / week if work sets are above 265# Target 5# increase / week if work sets are below 265# C) 4 Sets: (Every 2 Minutes)
Work to 80% of your 1RM Deadlift. Keep weight consistent across all working sets. Target 10# increase / week if work sets are above 330# Target 5# increase / week if work sets are below 330# Skill: |
WOD: |
6 Sets Each For Time:
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Additional: |
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