Wednesday 1.6.16

Warm Up:

1 minute airdyne

1 minute jump rope

1 minute shuttles

then.. With a barbell; 10 good morning/ 10 push press/ 10 back squats

WEEK 1 OF WENDLER STRENGTH CYCLE

Deadlift: (BASED ON 90% OF YOUR 1RM)

5 @ 65%

5 @ 75%

5+ @ 85%

Pendlay Row:

3 x 10 (HAP)

* TESTING *

5 minutes to establish a max unbroken set of double unders

*if at this point you can't string more than 5 consecutive.. Then

your test will be max double unders in 2 minutes

EMOM for 10 minutes

Even: 3 hang power snatches

Odd: 10 pistols (use a box to modify if needed)

7 minute amrap

15 kb swings (70/53)

10 hit the deck shuttles

(*don't have to hit the ground on the 10th one)

Post Workout: 1 set

Tabata Intervals on the airdyne

50 hollow rocks