A. Take 25 minutes-
1. Wendler Week 3 Shoulder Press:
To find your “working” 1RM take your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working” 1RM. All percentages below are based on your “working” 1RM.
Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×75%, 3×85%, 1+x95% (plus set)
*All sets are in preparation for your max effort “plus set”
2. Push Press: All percentages are based on your new 1RM pushpress.
-78%x5x5 (Week 2/3. Percentage will increase by 3% for 3 weeks)
B. For time:
3 Rounds
25 Wallballs 20/14lbs
25 Sumo Deadlift Highpulls 75/55lbs
1 Minute Plank (accumulated)
C. Bonus Round-Core
100 Abmats
What’s Next?