1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Plan for Linda

July 23, 2019

On Saturday we will perform Linda. If you are going at 9, we will do a scaled version with pushups substituted for bench press.

For Linda, you perform the workout of 10 down to 1 with deadlift at 1.5 bodyweight, bench at bodyweight and squat cleans at .75 body weight. That means 3 bars, and for a for a average size guy 400 to 500 pounds of weight. Plan for the weights you think you need and be prepared to set up your bar. A sign up sheet will be up tomorrow. We will have heats at 930 (scaled), 10, 1030, 11 and 1130. I recommend you show up 30 minutes before you plan on going to get warmed up. Make sure you note which weight you plan to use.

For tomorrow, the idea is to work heavy early, then moderate, then light and fast for very short periods. If you cannot do linked thrusters at the recommended weight, that’s ok – do squat clean thrusters. Yes, that’s more work.

Workout of the Day

7 Rounds, 15 seconds of work, 45 seconds rest

Thrusters 185/115

Rest 2 minutes after the end of your 7th round

7 Rounds, 15 seconds of work, 45 seconds rest

Thrusters 135/85

Rest 2 minutes after the end of your 7th round

7 Rounds, 15 seconds of work, 45 seconds rest

Thrusters 95/65

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