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Skill/Strength
Deadlift
3@80%
3@85%
3+@90% Max Reps
Use your working 1RM (90% of your true 1RM)
to gain percentage numbers, then add 10lbs.
Bench Press
3@80%
3@85%
3+@90% Max Reps
Use your working 1RM (90% of your true 1RM)
to gain percentage numbers, then add 5lbs.
WOD
5 min AMRAP of:
21 AKBS (53/35)
15 Box Jumps (24/20)
9 Calories on Airdyne[/vc_column_text][/vc_column][vc_column width=”2/3″][vc_column_text el_class=”coaches_notes”]
Coach’s Notes
1RM: 1 Rep Max
AKBS: American Kettlebell Swing
AMRAP: As Many Rounds as Possible
“Limits are like fears, often an illusion”[/vc_column_text][/vc_column][/vc_row]