Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.
Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!
Complete 2 rounds of:
- Run 400 Meters
- 10 Push-Ups
- 10 Sit-Ups
- 10 Lunges
Complete 5 rounds of:
- 3 Bar Muscle-Ups
- 6 Push Press (115/75lbs)
- 9 Kettlebell swings (50/35lbs)
Weighted Dips 3-3-3-3-3
Complete 3 rounds each for time of:
- 20 Pull-Ups
- 30 Push-Ups
- 40 Sit-Ups
- 50 Air Squats
Rest 3 min between rounds for cumulative time
What kind of percentages and progressions do you typically follow on your strength lifts? How often do you go AHAP? I’m curious mainlly because I know everyone has a different methodology and progression process.
Hi Dakota, great question. All the lifts are done for a maximum effort on that day. The reason why I don’t assign percentages is because on some days 100% might be more like 110% or maybe more than people think they could do. A lot of times people do not even have an accurate account of what their one rep is. Doing the best you can on that day solves any issues and allows you to maximize your intensity regardless of how you were feeling that day. Four sets of 3 to 5 reps, percentages are generally 85 or higher. For all of our strength work that is generally the area I want you to work. But again,hit it hard and continue to push yourself no matter how much weight is on the bar. Thanks so much for the question, Camille