Wendler Bench Press: Week 1 5 at 65% 5 at 75% 5+ at 85% 1RM Then Tabata Something Else Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all…
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Hang Squat Snatches, 50% 1RM
10 Wall Balls, 20/14 lbs
Then
For time:
75 Double Unders
35 Burpee (Bar Facing)s
25 Snatches, 135/95 lbs
35 Burpee (Bar Facing)s
75 Double Unders
Buyout
Strict Knee to Elbows 4 x 10
Workout of the Day
5 rounds for time of:
10 Squat Snatches, 75/55 lbs
Chin Over Bar Hold, 30 secs
10 Squat Snatches, 75/55 lbs
Plank Hold, 1 min
Buyout
Run 1 mile or
Row 2000m
Strength/Skill
Then
Buyout
3×0:30 Inverted Hollow Hold
Strength/Skill Every 1 min for 14 mins, alternating between: 1 3 Position Squat Snatch* 10 Box Jumps, 24/20 in *start at 50-60% and increase weight every set. Then 5 rounds for time of: Sprint, 200 m (no jogging please) 1 Rope Climb (Legless) 5 Hang Power Snatches, 115/75 lbs Buyout 10 x 10 Russian Kettlebell…
Strength
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Clean & Push Jerks, 60% 1RM* 20 Split Jumps * Increase weight 10-20 pounds per set up to no more than 85% Then 5 rounds for time of: 6 Clean & Jerks, 135/95 lbs 20 Split Jumps Buyout 4 x 15 Straight Leg GHD…
Strength Wendler Squat Week 4 Deload 5 @ 40%, 5 @ 50%, 5 @ 60% Yes this will feel very light compared to the last few weeks but focus on range of motion and exquisite technique Then Run 800m 20 Knees To Elbows 50 Burpees 20 Knees To Elbows Run 800m Buyout Squat 4 x…
