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)


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