Thursday – 150115

Nikki Cox - Press

Nikki Cox – Press

This week’s 314 Podcast had me considering whether running 10 straight 4-week cycles of Wendler’s 5-3-1 program for the second year in a row was the most appropriate program for our athletes.

For your consideration, I present you with Nikki Cox’s improvements over the course of 2014:

  • Back Squat: 195 to 243
  • Strict Press: 95 to 115
  • Deadlift: 225 to 274
  • Total: 515 to 632

I highly value staying the course to achieve long-term progress.

Nikki, bang-up job. Per usual.

Keep up the Strong Work.

Warmup

Spealler
CFWU

Work Capacity Test

10min AMRAP

Sandbag Getup (60/40)

Gregg Favre – 60+
Eric Greitens – about 6 more than Favre

WOD

21 Pullups
Sprint Length of Floor
Lunge Length of Floor
15 Pullups
Sprint Length of Floor
Lunge Length of Floor
9 Pullups
Sprint Length of Floor
Lunge Length of Floor

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