Week’s Preview: Week 2/4
Friday: Clean & Double Jerk
A.
EMOTM X 3 Rounds
Min 1: Banded Barbell Bent Over Row X 15 reps
Min 2: Glute Bridge Floor Press X 15 reps
Min 3: Bottom of Dip support Hold X 30 seconds
– Rings, boxes or dip bars
– Stay active with shoulders packed
B.
Wendler: Week 2, 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%
3×70%, 3×80%, 90% X Max Reps, Unbroken
(Week 2 Goal: A max reps set of 8 or more will put you above your current 1rm)
C.
12 minute Strength Team Amrap
Teams of 3
Partner 1: Pace Car Amrap;
5/3 X Strict Pullups
10 X Pushups with hand release
Partner 2: Bike for max calories
Partner 3: Holds a Reverse Plank Bridge
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