Monday, April 15th, 2019
Week’s Preview: Cycle #3, Week 4/4
Tuesday: OLY + Run WOD
Wednesday: Back Squat
Friday: Single Leg strength
G.P.P.: 3 Rounds for Quality; 1 minute on/20 seconds off
Floor Press X 5 reps + Turkish Getup X 1 rep
– Perform on each side with DB or KB
Inverted Barbell Row
– Using a slow and controlled pace
Wendler Week 1 (Revisit): Bench Press: (Take 12 minutes)
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking 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: 5×65%, 5×75%, 5+ x 85% (plus set)
-All sets today are in preparation for your max effort “plus set”.
*Goal on last set is to match your plus set from week 1 and feel like you could do 1 or 2 reps more!
13 Minute Amrap
10 X Burpees
5 X Clapping Pushups
10 X Single Arm Snatch, Left arm
10 X Single Arm Snatch, Right arm
10 X Single Arm Thruster, any arm
– Scale up to 5 X Strict Handstand Pushup if you can perform unbroken each round!