Tuesday, March 10th, 2020

Week’s Preview: Week 3/4
Wednesday: Clean + FS + Jerk
Friday: Wendler Front Squat (week 3)

**Macro Workshop: Lead by Dietitian Kristen D. and Precision Nutrition Coach Cara S., This Saturday, March 14th Registration & Details Here!

A.
3 Rounds: 45 ON/ 15 OFF
Wall Climbs
Tuck Hold ON P-Bars
Prone ER Rotation + Press on Bench

B. 
Wendler: Week 3, Bench Press

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”

Every 2 minutes;
5×40%, 5×50%, 5×60%
5×75%, 3×85%, 95% X Max Reps, Unbroken
(Week 3: A max reps set of 5 or more will put you above your current 1rm)

C.
12 Minute Team Amrap
Teams of 2
Row 1000/750 meters
then, Amrap of the following;
Clapping Pushup or HSPU X 6 reps
Box Jump Overs X 5 reps (20″)
Single Arm Snatch X 4 reps (heavy)

*Alternating work with partner, share the row as needed, alternate every round on the amrap.

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  • Next Foundations Session: Starting Sunday, March 8th! Email Cara@defined.training to register! (late registration open till Tuesday)
  • Book a “No Sweat” Intro session Here to set up an in person meeting with one of our coaches and tour of the gym!
  • Macro Workshop: Lead by Dietitian Kristen D. and Precision Nutrition Coach Cara S., Saturday, March 14th Registration & Details Here!