Monday 04.13.15
Wendler Cycle Week 1
Front Squat: (All lifts based off 90% of your 1rm)
5 @ 65%
5 @ 75%
5+ @ 85%
Strict Pullups: 3 x 5
*try to increase load, or decrease band assistance
Push-ups: 3 x max (goal is to get more reps each week)
Olympic Lifting Testing Week
Take 15 minutes to find your 1rm Clean
(safely!!)
Metcon
3 minute amrap
10 hit the deck shuttles
10 air squats
*don't have to hit ground on 10th shuttle
rest 1 minute
3 minute amrap
10 jump lunges
5 knees to elbows (scale: knee raise)