Wednesday, January 29th, 2020

Week’s Preview: Week 2/4
Friday: Muscle Up Skill Practice + Wendler Strict Press (w 2)

A.
Wendler: Week 2, Deadlift: 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: 3×70%, 3×80%, 90% X Max Reps, Unbroken
(Goal for Week 2: 5+ reps)

*Record weight used and total number of reps achieved for today’s max effort set!

B.
Partner Team WOD: Teams of 2
20 Minute Amrap
25 Ft. Single Arm OH Walking Lunge with KB
– Optimize to Single Arm Front rack if needed
Burpees over KB X 8 reps
25 Ft. Single Arm OH Walking Lunge with KB
– Optimize to Single Arm Front rack if needed
Chest to Bar Pullups X 8 reps

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