Week 9 of 12 . Week 9, We are back to our basic lifting session. Lots of 5×5 sets this week. In lifting and fitness terms these are some magic numbers we would like you look at lifting a good % of your 1RPM to build some good capacity at a good weight. Work your WODs keep it clean.
Monday – Cleans, pull ups and some double unders.
Tuesday – Bench press, rowing and press ups.
Wednesday -“repeat from week 1”
Thursday -Unicorn ninja magic stuff
Friday – Deadlift, pressing then reps on reps on reps and some rest
Saturday – Snatching and a “Big breath”
Sunday – CF open 20.4 (more…)