Wendler Back Squat: Week 3 5 reps @ 75% 3 reps @ 85% 1+ rep @ 95% of 1RM* *Goal isn’t to get a new PR (even though some of you will) but to get as many reps as possible at 95%. Then For time: 50 Wall Balls, 20/14 lbs 50 Burpee Box Jumps, 30/24 in…
Strength Wendler Press Week 2 3 at 70% 3 at 80% 3+ at 90% Then Complete as many rounds as possible in 15 mins of: 7 Push Press, 135/95 lbs 10 Overhead Squats, 135/95 lbs 15 Sit Up (Ghd)s* *If you haven’t ever attempted GHD situps today isn’t the day to do so. Scale to 25…
Strength
Strength/Skill Every 1 min for 10 mins do: 3 Power Cleans, 60% 1RM increase weight 5-10 pounds every set until failure then drop 5-10 for each subsequent set Then 4 rounds for time of: 5 Hang Power Cleans, 185/125 lbs 15 Burpees Rest 1 min Buyout Handstand Work 2×1:00 Chin to Toes Handstand Hold Skills and…
Strength
Strength/Skill
Every 1 min for 10 mins perform as a complex:
3 Snatch Lift Offs + 1 Snatch Pull + 1 Squat Snatch
Then
3 rounds for time of:
10 Snatches, 115/75 lbs
40 Double Unders
10 Overhead Squats, 115/75 lbs
40 Double Unders
Buyout
4 x 10 Deficit Snatch liftoffs
Then
20 Front Squats, 205/145 lbs
30 Box Jumps, 30/24 in
40 American Kettlebell Swings, 24/16 kg
50 Wall Balls, 20/14 lbs
Buyout
Squat 4 x 10
Strength
Strict Press
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85% of 1RM
Then
MAY DAY
Deadlift
5 at 75%
5 at 80%
5+ at 85% 1RM
Then
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Hang Squat Cleans (pop), 50% 1RM
5 Toes-to-bars
Then
5 rounds for time of:
10 Power Cleans, 185/125 lbs
Run, 200 m
Then
Box Handstand Hamstring Stretch 4×0:20
6×0:20 30 Degree Handstand Hold (0:20 rest between sets main focus needs to be hollow body)
