This is our first week of Wendler work. Please follow the percentages as closely as possible. The process works, if you follow it. Arbitrarily adding weight just because does not work as effectively as using the proper weights. All weights should be based on last week’s retest numbers, even if it was not a PR. We will be testing again after 8 weeks of percentage work, so you will have a chance to PR soon.
Remember, your final set should be an all out effort at the percentage indicated. There is no right or wrong number of reps, go until failure or near failure. Pushing hard on this set is where your gains are really made, so push it.
Monday:
Back Squat: 5@58.5% – 5@67.5% – 5+@76.5%
12 Min EMOM:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks 135/95
Additional work:
Power Snatch + Overhead Squat: 2+2@60%, 65%, 70%, 2x 2+2 @ 75% of max PS
Snatch Pull: 5@80%, 3×5@85%
Tuesday:
Bench Press: 5@58.5% – 5@67.5% – 5+@76.5%
3 Rounds:
50 DU, 20 Wallballs (20/14#)
400m Run
2 Rounds:
50 DU, 20 Wallballs (20/14#)
200m Run
1 Round:
50 DU, 20 Wallballs (20/14#)
100m Run
15 Min Cap
Additional Work:
10 Min EMOM:
5 Over the Bar Burpees + 5 Thrusters 115/80
3 Sets:
In a 2:30 minute window, complete:
1:45 of easy pace Airdyne
Max Muscle-ups in remaining 45 seconds
Wednesday:
Deadlift: 5@58.5% – 5@67.5% – 5+@76.5%
For time:
100 Wallballs 20/14
75 Situps
50 Cal Row
25 Power Snatch 135/95
Additional Work:
Power Clean + Front Squat: 2+2@60%, 65%, 70%, 2x 2+2 @ 75% of max PS
Clean Pull: 5@80%, 3×5@85%
Thursday:
Make-up Lift
16 Min AMRAP:
Teams of 3:
7 Kettlebell Swings (70/53#)
7 Box Jumps (24/20″)
10m Shuttle Sprint
7 Burpees
10m Shuttle Sprint
Partner finishes complete round before next partner starts
Friday:
Shoulder Press: 5@58.5% – 5@67.5% – 5+@76.5%
“DT”
5RFT:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105
15 Min Cap
Additional Work:
Snatch: 3@60%, 3@65%, 2×3@70%, 2×3@75%
Clean and Jerk: 2+1@60%, 3×2+1@70%, 2×2+1@75%
Saturday:
Teams of 3:
400m Farmers Carry 70/53 per hand
125 Burpees
400m Farmers Carry 70/53 per hand
100 Deadlifts 155/105
400m Farmers Carry 70/53 per hand
75 Front Squats 155/105
400m Farmers Carry 70/53 per hand
All three people can go out for Farmers Carry together and switch KB as needed
