Today is the final day of our deload week. The open is in 11 weeks so be prepared to repeat any and all open workouts in the next 11 weeks. Ok maybe not 16.5 that would be ill advised. Dress warm. Strength Press 5 @ 40% 5 @ 50% 5 @ 60% Hollywood For time:…
DetailsStrength
Wendler Deadlift Cycle Week 4 Deload
5 @ 40%
5 @ 50%
5@ 60%
Then
For time:
75 Double Unders
50 Push-ups
50 Double Unders
25 Push-ups
30 Double Unders
10 Push-ups
Buyout
4 x 10 Straight Leg GHD
Strength/Skill Every other minute for 12 Minutes alternating between 3 Power Snatch @ 60%* 12 Split Jumps *or less you should 100% nail these Then The Chief Max rounds in 3 minutes of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Each year in…
DetailsStrength Wendler Bench Cycle Week 4 Deload 5 @ 40% 5 @ 50% 5@ 60% Then 3 rounds for time of: 5 Strict Chest To Bar Pull-ups* 6 Shoulder-to-Overheads, 65% Push Press 1RM 10 Chest-to-bar Pull-ups* 12 Front Squats (same load as shoulder to overheads) *Remember this is still a deload week so if your…
DetailsStrength/Skill Every other minute for 12 Minutes alternating between 3 Power Clean and Jerks @ 60%* 8 Bar Facing Burpees *or less you should 100% nail these. Remember it’s a deload week so no pressouts and snappy. Should be and feel fun! Then Complete as many rounds as possible in 15 mins of: 10 Push…
DetailsCongratulations to everyone who put up some big max efforts in the powerlifts last week. Here’s a well deserved deload week. Use this week to get fresh because it’s only 12 weeks before the open. Strength Wendler Squat Cycle Week 4 Deload 5 @ 40% 5 @ 50% 5 @ 60% Then 3…
DetailsStrength Take 20 Minutes to determine a 1 Rep Max Effort in the following Press Bumping bar off the chest, uneven lockouts and any flexion in the knees before during and after the lift are all failed lifts. Then Baseline For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups…
DetailsStrength Take 20 Minutes to determine a 1 Rep Max Effort in the following Deadlift Dropped bars, shoulders finishing in front of the bar, hips not fully open and hitching are all examples of failed lifts Then 10 rounds for time of: 15 Deadlifts, 135/95 15 Push-ups Buyout 4 x 10 Good Morning @ 30%…
DetailsStrength/Skill 1) EMOM for 5:00 – 2 Touch and Go Snatch @ 85% *Rest 1:00 between 1&2 (and add weight) 2) EMOM for 5 Minutes 1 Squat Snatch @ 90% (5 total reps) Then Complete as Many Rounds as Possible In 20 Minutes of the Following 4 T&G Power Clean & Push Jerks (Begin @…
DetailsStrength Take 20 Minutes to determine a 1 Rep Max Effort in the following Bench Press Please use spotters. Uneven lockouts, butt off the bench and feet breaking contact with the floor are failed lifts. Then 7 OHS 135/95# 21 Box Jump 30/24 14 OHS 135/95# 21 Box Jump 30/24 21 OHS 135/95# 21 Box…
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