Strength Wendler Press Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then Thank or blame Alexis for this one. The run at the end was my idea. Working in teams of two perform the following in a you go I go fashion 80 split jumps 40 Burpees 40 Pullups 200 Feet broad…
DetailsStrength
Wendler Deadlift Cycle Week 1
5 @ 65%
5 @ 75%
AMRAP @ 85%
Then
50′ Front Rack Walking Lunge 135/95#
15 HSPU*
35 Box Jump Overs 24/20″
15 HSPU*
50′ Front Rack Walking Lunge 135/95#
Rx+=strict
Buyout
Run 1 mile
Strength/Skill Every 2 minutes for 12 Minutes Paused 3 Position Power Cleans Bar starts on the floor with first position being 2” off floor. Then knee then power. Lower bar to floor each rep but don’t set bar down. No straps for cleans so use your hookgrip. Go as heavy as possible without any sloppy…
DetailsWednesday Strength Wendler Bench Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then 50 Wall Balls 20/14 to 12/10 foot targets. Scale size of ball before height. High targets build explosive power. Remember that proper scaling is not a character flaw. Rest 1:00 between 1&2. 2) 50 Clean & Jerks 115/80# Buyout…
DetailsStrength/Skill Every 2 minutes for 12 Minutes Paused 3 Position Power Snatch Bar starts on the floor with first position being 2” off floor. Then knee then power. Lower bar to floor each rep but don’t set bar down. If you have straps wear them if not get some. They shouldn’t allow sales of lifters…
DetailsStrength Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then With a 10 minute time cap 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups 2 rounds of: 14 overhead squats (95 /…
DetailsStrength Wendler Press Cycle Week 4 5 @ 40% 5 @ 50% 5 @ 60% Then “Batman & Robin” In teams of 2, 26:00 AMRAP 1. Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat (Each person only runs once…
DetailsStrength
Wendler Deadlift Cycle Week 4
5 @ 40%
5 @ 50%
5 @ 60%
Then
Fran
21-15-9 reps, for time of:
Thrusters, 95/65 lbs
Pull-ups
Buyout
Run 1 mile at moderate pace.
Strength/Skill 3 Hang Pause Squat Cleans from knee + 1 Split Jerk Bar starts on the floor is raised to the knee, held for 3 seconds then snatched. Set bar down each rep with no touch and go. Keep loads light (under 70 preferably 60% deload week right) Then The Chief Max rounds in 3…
DetailsStrength
Wendler Cycle Week 4
Bench Press
5 @ 40%
5 @ 50%
5 @ 60%
@ 60%
Then
Complete as many rounds as possible in 25 mins of:
25 Thrusters, 45/35 lbs
25 Burpees
25 Sumo Deadlift High-pulls, 45/35 lbs
Buyout
100 reps banded triceps pressdowns
