WOD for 29June

By request, we will begin a linear strength program this week for the next 12 weeks. The workouts from Ben’s site (competitorstraining.com) will still be adapted to fit our lifts, but we may won’t be strictly following his dailyschedule for the next 12 weeks because our goal is to get STRONG!!
A “linear” program means that we will use our lifting Numbers each week with the hope that we are adding 2.5 to 5 pounds or more to our lift each week. So, record your lifting numbers!!
1. Morning 

– Squat clean: 2 reps touch n go at 65%, 75%, 80%, 90%, 90%. 

– Front Squat 5RM, then 4×5 at 90% of 5RM. Rest 3-5 minutes between sets. 

2. Lunch 

(From Saturday’s session on the comp train site): 

5 rounds for time of:

10 Pistols 

15 GHD sit ups

** scale pistols by doing one-legged squats to a box, hanging on to a vertical pole, or by simply subbing for light goblet squats (45# KB).  

4×8 Barbell Bent over row 

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