Cash in: 1 mile Run (or 2K row)
3-5 Rounds of (coaches call, athlete dependent for # of rounds):
10 C2B Pullups (Scaled to ring rows)
10 Burpees
“Grace”
30 Clean and Jerks for time (135lb / 95lb)
Full recovery; Then;
Skill Work: Practice a skill you are weak at and do ~10 to15 min of work (this includes the rowing machine!).
Wendler Bench Press
5 @ 70%, 3 @ 80%, 1 @ 90%
Then;
Wendler Deadlift
5 @ 70%, 3 @ 80%, 1 @ 90%
Then;
10, 9, 8…3, 2, 1 reps of:
Deadlift
Hang Power Clean
Front Squat
Push Press
*95lb / 65lb – Do not scale up, move faster!
Wendler Bench Press
5 @65% / 5 @ 75% / 5 @ 85% 1RM
Then;
AMRAP 15min:
25m OH Walking Lunge M 45lbs / W: 25lbs (Cones set up outside 25m intervals, or use one length of inside gym rubber)
15 Release-at-the-bottom Pushups
200m Run.
3 min rest
Tabata Plank Holds – varied positions (:30 work / :10 rest for 8 intervals, record lowest set)
1000 Row
800m Run
400m Farmer’s Carry (Scaled to 200m) (1 x KB or DB each hand)
Wednesday, 20 April 2011
Wendler Back Squat
5 @65% / 5 @ 75% / 5 @ 85% 1RM
Then;
Power Clean Skill Work
12-15min, work on the Power Clean
Then;
“Daniel”
50 Pull-ups (or Ring Rows)
400 meter run
95 pound Thruster, 21 reps (Women’s weight: 65lb)
Couplet Hell
6 Min Amrap:
200 M Row, 10 Slamball
2 Min Rest.
Deadlift – Wendler Week 1
5,5,5+ @65%, 75%, 85%
12 Min Amrap:
5 Deadlifts @ 225#/155#, 10 Ring Dips, 15 Medball Sit ups
Shoulder Press – Wendler Week 1
5@ 65%, 5@75%, 5+@85%
“Jackie”
1K Row, 50 Thrusters @45#, 30 Pull Ups
800 M Run
40,30, 20, 10
Goblet Squats
KB Swings (53/35)
Box Jumps (24/20’’)
800 M Run
10,9,8,7,6,5,4,3,2,1
95#/65# Front Squat
95#/65# Push Press
2 Push-up Burpees