We have started our 2nd Cycle of Wendler for the Shoulder Press and Deadlift. This will be cycle 2 of 3. If you have completed the first cycle, add 5lbs to your previous 1RM Shoulder press and 10lbs to your previous 1RM Deadlift.
Base all percentages of these new numbers.
A1. Week 2 Cycle 2- Take 20 minutes
Wendler Week 2 Deadlift
Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 3×70%, 3×80%, 3+x90% (plus set)
*Keep in mind all sets are in preparation for your max effort “plus set”
Dips: 5 Sets of 10+ reps
Beg: Box assisted
Int: Using rings with band assistance
Adv: Using rings unassisted
B. “The Air Force WOD”
20 Thrusters 95/65lbs
20 Sumo deadlift high pulls 95/65lbs
20 Push jerks 95/65lbs
20 Overhead squats 95/65lbs
20 Front squats 95/65lbs
*Every minute on the minute perform 4 burpees.
**15 minute time cap
C. Bonus Round- Optional
100 Back Extensions: 4 Sets of 25
Banded, Barbell, PVC, Weighted. Your choice!