This is our second 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: 3@63% – 3@72% – 3+@81%
27-21-15-9
Power Snatch 75/55
Wall Balls 20/14 to 10′
Row Cals
Additional work:
Power Snatch + Overhead Squat: 2+3@60%, 65%, 70%, 2x 2+3 @ 75% of max PS
Snatch Pull: 5@85%, 3×5@90%
5 Min EMOM:
4 Muscle Ups
Tuesday:
Bench Press: 3@63% – 3@72% – 3+@81%
6 Rounds in teams of 2:
500m Row
400m Run
Partner 1 completes full round, while partner 2 rests, switch
Additional Work:
10 Min EMOM:
Odd: 7 TTB + 7 OHS 115/85
Evens: 7 Bar Facing Burpees + 7 TTB
3 Sets:
In a 2:30 minute window, complete:
1:45 of easy pace Airdyne
Max Handstand Pushups in remaining 45 seconds
Wednesday:
Deadlift: 3@63% – 3@72% – 3+@81%
For time:
100 Double Unders
750 Meter Row
50 DB Snatches 50/35, alt arms
750 Meter Row
100 DU
Additional Work:
Power Clean + Front Squat: 2+3@60%, 65%, 70%, 2x 2+3 @ 75% of max PC
Clean Pull: 5@85%, 3×5@90%
Thursday:
Make-up Lift
Class divides into even teams:
20Min AMRAP:
50m Prowler Push (95/45#)
100m Sandbag Run (50/35)
200m Run
As soon as first person finishes the movement, next person can step in.
Friday:
Shoulder Press: 3@63% – 3@72% – 3+@81%
4 Rounds:
21/18 Cal Row
18 Thrusters 65/45
15 Pull-ups
Additional Work:
Snatch: 3@60%, 3@65%, 3@70%, 2×3@75%, 2×3@80%
Clean and Jerk: 2+1@60%, 2+1@70%, 2×2+1@75%, 2×3@80%
Saturday:
Teams of 2:
For time:
45 Burpees over Barbell
45 Calorie Row
25 Power Snatch 135/95
90 Calorie Row
25 Power Snatch 135/95
45 Calorie Row
45 Burpees over Barbell
