This is week #2 of our current Wendler cycle. Remember what makes this system work is your willingness to push as many reps as you can out of the 3rd working set. That doesn’t mean push to failure but 1 rep shy of failure. If you get 5 or 6 instead of 3 reps thats…
Strength Press 3 x 5 @ 65, 75, 85% Then: 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not…
Strength
Deadlift
3 x 5 @ 65, 75, 85%
Then:
5 rounds for time of:
20 kb snatches 24/16
50 double unders
Buyout
3×20 Romanian deadlifts
Hollow Body and Handstand work
Strength
Bench Press
3×5, 65,75,85%. 3rd set as many reps as possible
Then:
3rft
400 meter
20 ring dips
15 toe to bars
Buyout
Dumbbell triceps 3×15 (or any variation of triceps work. feel free to load this one up and do more)
Strength/Skill Jerk from Racks 12×1 @ 70% to 90% (absolutely no misses) Then: 21 deadlifts 225/155 400 meter run 15 deadlifts 400 run 9 deadlifts 400 meter run Buyout Javorek Complex #2 3 Rounds of the following without setting the bar down 3 Upright Rows 3 Muscle Snatch 3 Thrusters from the back rack 3…
Before you arrive watch this video at least 3 times Strength/Skill Every minute on the minute for 10 minutes 3 touch and go squat snatches (choose weight go as light as you need to or heavy as you can moving all the way under the bar without missing) Workout of the Day 50 foot handstand…
Today is day 1 of a training cycle building towards the Winter Ice Games on December 5,6 and 7th. Strength Squat 3×5, 65,75,85% Then: 3rft 20 wall balls 12’/10″ targets w 20/14 balls (yes I know we don’t have 12′ targets. just imagine they’re there) 20 chest to bar pullups Buyout 4×15 straight leg ghd Rx…
Fran21/15/9
Pull Ups
Thrusters 95/65
STRENGTH:
Deadlift Wendler 5/3/1 Deload Week
Set 1: 5 reps @40%
Set 2: 5 reps @50%
Set 3: 5 reps @60%
METCON:
5 RFT:
Russian kettlebell swings 32kg/24kg
50 double unders
25 V-ups
BUYOUT:
2 x 200 meter farmer walks
STRENGTH:
EMOM for 10 Minutes:
3 cleans from the high hang (pop) at 70%
METCON:
21-15-9
Squat cleans (from the ground) 95/65
Wall balls 20/14
2 muscle ups between each set (do muscle up progressions as a substitute for scaling)
BUYOUT:
4×20 straight leg GHD
