STRENGTH/SKILL: Deadlift Wendler 3×3 1st Set: 3×70% 2nd Set: 3×80% 3rd Set: AMRepsAP @90% (should be able to get 3+, but if you’re getting over 5, you are going too light on your estimates. Also, do NOT go to failure. “As many reps as possible” in this context means still having one rep in the tank)…
STRENGTH/SKILL: EMOM for 10 Minutes: 1 Squat Clean and Split Jerk @90% METCON: 800 meter (1/2 mile) run 50 burpee pull ups 800 meter (1/2 mile) run **If you run on the road (be careful!), go to the intersection of Goodman St and back for 1/2 mile. BUYOUT: 3×20 Straight Leg GHD’s with bands 100…
STRENGTH/SKILL: Bench Press Wendler 3×3 1st Set: 3×70% 2nd Set: 3×80% 3rd Set: AMRepsAP @90% (should be able to get 3+, but if you’re getting over 5, you are going too light on your estimates. Also, do NOT go to failure. “As many reps as possible” in this context means still having one rep in…
STRENGTH/SKILL:
EMOM for 10 Minutes
2 squat snatches @90% of 1RM
METCON:
21-15-9
Handstand Push Ups
Front Squats 155/115
Bar Facing Burpees
BUYOUT:
4 x 1 minute handstand holds
4 x 20 hollow arches on bar
Wendler Cycle Week 2 Back Squat 3 x 70% 3 x 80% 3 x 90% Then: 7 Rounds for time of: 200 Meters 10 Knee to Elbows Buyout Straight leg ghd 4×20 Hollow Body holds in plank position Do 4 sets of max effort holding a true hollow body position. This is the best example…
Team Lumberjack 20 Perform in teams of two for time where both athletes complete the run but share the other tasks. 20 Deadlifts 275/185 lbs Run 400 m 20 American Kettlebell Swings 32/24 Run 400 m 20 Overhead Squats 115/85 lbs Run 400 m 20 Burpees Run 400 m 20 Pull Up (Chest To Bar)s Run…
STRENGTH/SKILL: Deadlift Set 1: 5 @65% Set 2: 5 @75% Set 3: 5 @85% For these deadlifts, you should be using a standard grip (pronated… both palms facing back toward you) because this grips translates to all other barbell movements, pull-up bar movements, etc. The alternating powerlifting grip only translates to one thing: deadlifting with…
STRENGTH/SKILL:
EMOM for 10 Minutes:
Clean Pull with Shrug @100%
METCON:
4RFT:
5 Hang Cleans 185/125
15 burpees
Rest for 1 minute
BUYOUT:
4×10 Deficit Deadlifts with Clean Grip
Use 45lbs plates as your platform for the deficit height
STRENGTH/SKILL: Bench Press Set 1: 5 @65% Set 2: 5 @75% Set 3: 5 @85% METCON: 2 RFT: 9 Strict Ring Pull-Ups 25 Toes to Bars 25 Wall Balls 20lbs/14lbs (If scaling, use a bar instead of rings for the pull ups. BANDED PULL-UPS MUST BE STRICT. THERE IS NO KIPPING ON BANDED PULL-UPS) BUYOUT:…
STRENGTH/SKILL:
EMOM for 10 Minutes:
Snatch Pull @100%
Here is Mike Bledsoe of Barbell Shrugged demonstrating the snatch pull with good form
METCON:
4 RFT:
Run 400m
15 Chest to Bar Pull Ups
15 Burpees
BUYOUT:
4×10 Deficit Snatch Deadlifts
(for the deficit, stand on 45lbs plates)
