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Strength/Skill Wendler Deadlift Cycle Week 4 5 x 40% 5 x 50% 5 x 60% Then 5 rounds for time of: Run, 400m 13 Back Squats, 1x bodyweight Bar can come from the rack or Rx+=floor This is a repeat of a workout from about a year ago. I have no idea why I programmed…
Strength/Skill Every 1 min, for 10 minutes alternating between: 3 Cleans from the power position 10 Box Jumps Then 5 rounds of: :45 ME Double-Unders :15 Rest :45 ME DB OHS (either left or right arm for the full interval) 50/35# :15 Rest :45 ME DB OHS (other arm) 50/35# :15 Rest :45 Max Distance…
Wendler Bench Press Cycle Week 4
5 x 40%
5 x 50%
5 x 60%
Then
3 rounds for time of:
20 Wall Balls, 20/14 lbs, 10/9 ft
20 Sumo Deadlift High-pulls, 75/55 lbs
20 Box Jumps, 24/20 in
20 Push Press, 75/55 lbs
Buyout
300 reps banded Triceps.
Strength/Skill Every 1 min, for 10 minutes alternating between: 3 Snatches from the power position And 10 Bar Facing Burpees No pressouts and keep shoulders behind the bar in the dip. If either shoulders are moving forward OR you’re pressing out the bar you need to drop weight. If you have straps wear them.…
Strength/Skill Wendler Squat Cycle Week 4 5 x 40% 5 x 50% 5 x 60% (Note 40% is very light for non-elite lifers. So three working sets for most of us might be more appropriate. Please don’t rush these and not that them seriously because they’re light. Approach these deload weights with the same mental and physical concentration you…
Wendler Press Cycle Week 3
5 x 75%
3 x 85%
AMRAP @ 95%
Then
7 Minute Amrap
7 Deadlifts 225/155
7 HSPU
Rest Exactly 5 Minutes
7 Minute Amrap
30 Double Unders
30 Ab Mat Situps
Rest Exactly 5 Minutes
Fran*
21-15-9
Thrusters 95/65
Pull-ups
*Absolute 10 Minute Time Limit
Strength/Skill
Wendler Deadlift Cycle Week 3
5 x 75%
3 x 85%
AMRAP @ 95%
Then
5 rounds of:
5 Power Cleans 185/125#
10 TTB
30 Double-Unders
Rest 1:00 between each round
Buyout
10:00 AMRAP of:
ME Strict Deficit HSPU
ME Strict Pullups
ME Pistols
Strength/Skill Every 1 minutes for 10 minutes 1 Snatch Work up to 90% but please no pressouts and no matter how great you feel do not go over 90% or actual not presumed max. If you miss do not repeat and drop weight. Remember the smallest pressout is a miss. Then For time with an…
Strength/Skill Wendler Bench Press Cycle Week 3 5 x 75% 3 x 85% AMRAP @ 95% Then 200 Meter Run 30 Box Jumps 24/20″ 30 OHS 75/55# 200 Meter Run 20 Box Jumps 24/20″ 20 OHS 75/55# 200 Meter Run 10 Box Jumps 24/20″ 10 OHS 75/55# Buyout 5 x 8 Triceps (do your favorite…
Strength/Skill Every 1 minutes for 10 minutes 1 Clean and Jerk Work up to 90% but please no pressouts and no matter how great you feel do not go over 90% or actual not presumed max. If you miss do not repeat and drop weight. Remember the smallest pressout is a miss. Then 5 rounds…
