Strength Wendler Press Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then Masters Regional Qualifier Event 1 4 thrusters 1 15-ft. rope ascent 8 thrusters 2 15-ft. rope ascents 12 thrusters 3 15-ft. rope ascents Time cap: 10 minutes VARIATIONS Ages 16-17 and 35-54: Men use 135 lb. Women use 95…
DetailsMobility Thursday
Then
21-15-9 reps, for time of:
Overhead Squat, 115/80 lbs
Toes-to-bar
Buyout
3 rounds of :30 work :30 rest of
Handstand Holds
Chin over Bar or Chest to Bar holds
Strength
Wendler Bench Press Cycle
Week 3
5 @ 75%
3 @ 85%
AMRAP @ 95%
Then
Karabel
10 rounds for time:
3 Snatches (Isabel weight)
15 Wall Ball shots (Karen weight).
Buyout
Lying Triceps Extension 5 x 8
Bench Press 5 x 8
Superset triceps and narrow grip bench press. Do triceps first.
Strength/Skill Every 2:00 for 8:00 5 T&G Power Clean & Push Jerks Take your time lowering the bar to the ground so your set up for the next rep is perfect. Then 2:00 ME HSPU 1:00 Rest 4 rounds of: Sprint 200 :30 Rest 2:00 ME Pullups 1:00 Rest 4 rounds of: Sprint 200 :30…
DetailsRegional Masters Qualifier Week. Strength Wendler Squat Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Note: 95% doesn’t mean max effort. If 95% of your presumed max is a lifetime PR that’s awesome. However, the goal is to get as many reps as possible at 95% and not to PR because…
DetailsStrength Wendler Deadlift Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then For time: Working with a partner 60 Shoulder-to-Overheads, 95/65 lbs 60 Power Snatches, 95/65 lbs 60 Box Jumps, 30/24 in 60 Sumo Deadlift High-pulls, 95/65 lbs Buyout 4 x 5-8 Good Mornings @ 30% of squat max 4 x…
DetailsStrength Wendler Press Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then Elizabeth (Yes this is the original classic benchmark with squat not power cleans) 21-15-9 reps, for time of: Squat Clean, 135/95 lbs Ring Dips* *No bands on rings. ROM standard is rings to biceps. If you can’t do the…
DetailsMobility Thursday Shoulders. If you have any issues with a bar overhead you need to be here. Then Fast n Furious 3min AMRAP of the following: 400m run – max pull-ups 400m run – max American kb swings, 24/16 400m run – max pushups 400m run – max situps 400m run – max double unders…
DetailsStrength
Wendler Bench Press Cycle
Week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%
Then
Run, 800m
20 Toes-to-bars
10 Power Cleans, 185/125 lbs
20 Toes-to-bars
Run, 800m
Buyout
Lying Triceps Extension 5 x 10
Bench Press 5 x 10
Superset triceps and bench press. Do triceps first.
Strength/Skill Every 2 mins for 12 mins: 3 Squat Clean and Split Jerk, 75% 1RM (It’s every 2 minutes so take your time and make each rep look great. No misses and pressouts are misses.) Then Complete as many rounds as possible in 20 mins of: 75 Wall Balls, 20/14 lbs Run, 200 m 25…
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