Week’s Preview: Week 3/4
Friday: Wendler Back Squat (w3)
A.
Partner Mobility: Internal Shoulder Rotation
– 2 Rounds each, 30 second holds
B.
3 Rounds: 45 ON/ 15 OFF
Wall Climbs
Prone Snow Angels
C.
Wendler: Week 3, Strict 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%
Working Sets: 5×75%, 3×85%, 95% X Max Reps, Unbroken
Goal for Week 3: 3+ Reps!
D.
For time: (10 Minute cap)
2 Rounds X “Nasty Girls”
50 X Air Squats (to target)
– Choose your Optimization: (3 options)
7 X Bar Muscle Ups
14 X Chest to Bar pullups
21 X Pullups
10 X Hang Power Cleans
*Barbell weight should be no more than 50% of C&J or 35% of Conventional Deadlift. Whatever weight you choose, you must be able to string together 5 reps at a time.
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