Strength Wendler Cycle Week 3 Squat 5 @ 75% 3 @ 85% AMRAP @ 95%* * AMRAP @ 95% does not mean 1 Rep max effort. We should have zero misses on the first rep. Remember that we are only 3 weeks into a 12 week strength macro cycle. Then 21-15-9 of: Overhead Squats 95/65# Burpee…
Strength Wendler Press Cycle Week 2 3 @ 60% 3 @ 70% AMRAP @ 90% Then Manion 7 rounds for time of: Run, 400m 29 Back Squats, 135/95 lbs The Strong First Tactical Strength Challenge is at 9 and we will have guests in the gym. So we’re going to start immediately at 8 and…
Strength Wendler Deadlift Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @90% Then Time Priority Diane For reps: 60 seconds of deadlifts, 225/155 lb. 60 seconds of handstand push-ups 45 seconds of deadlifts, 225/155 lb. 45 seconds of handstand push-ups 30 seconds of deadlifts, 225/155 lb. 30 seconds of handstand push-ups This workout…
Strength/Skill
Every 1 min for 12 mins, alternating between:
20 Russian Kettlebell Swings
Plank Hold, 40 secs
Then
Complete as many rounds as possible in 20 mins of:
100 Double Unders
Walking Lunge, 100 ft
Buyout
Same as last Thursday
Strength Wendler Bench Press week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then For time: Row 1k 15 Muscle-Ups 50 Wall Balls 20/14# 10 Muscle-Ups *Sub your best pull and best push for muscleups. No bands on dips ever please. Ring pushups are a far better scale. Buyout 4 x 5 Narrow Grip Bench…
Strength/Skill EMOM for 7 Minutes 3 Hang Squat Snatches (from Power Position) @60% (That is 60% of squat snatch from hang power position. Drop the bar after the third rep catch your breath and pick it back up and go again. If you start pressing it out drop weight. Yes all the way to an…
Strength
Wendler Squat Cycle Week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%
Then
1) 3X1:30 Burpees
Rest 1:00 after each round – begin #2 after final 1:00 rest…
2) 10:00 AMRAP of:
800 Meter Run
50 OHS 95/65#
30 Shoulder to Overhead 95/65#
Buyout
Squat 5 x 5
Strength Wendler Press Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then With a partner (you go, I go) or solo, For time: 100 Double Unders 50 Sumo Deadlift High-pull, 95/75 lbs 25 Handstand Push-ups 80 Double Unders 40 Sumo Deadlift High-pull, 95/75 lbs 20 Handstand Push-ups 60 Double Unders 30…
Strength Wendler Deadlift Week 1 Use lifters and clean setup. Basically do the pull olympic lifting not powerlifting style. Use straps if you got them and hook grip if you don’t 5 @ 65% 5 @ 75% AMRAP @ 85% Then For time: 100 Double Unders 25 Toes-to-bars 25 Deadlifts, 225/155 lbs (or 70% of…
Strength/Skill Back Squat 5 x 8 @ 60% Not super heavy but you need to feel it. Then 3 rounds of “Cindy” (AFAP) 5 Clean and Jerks @ 60% 3 rounds of “Cindy” (AFAP) 4 Clean and Jerks @ 70% 3 rounds of “Cindy” (AFAP) 3 Clean and Jerks @ 80% Buyout Go Home and…
