We will be starting a 4 week strength program. It was designed by Jim Wendler and is based off of 1 rep max percentage training. You can google Wendler 5/3/1 to familiarize yourself or just wait until class and we will teach what you need to know. We will focus on back squat, strict press, deadlift and front squat.
Monday
7/6/2015
Strength:
Back Squat
2x warm up sets
65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5 (as many reps as possible)
METCON
For Time (15 min time cap)
15 x OHS (95/65)
20 x Pull Ups
20 x OHS (95/65)
20 x Pull Ups
25 x OHS (95/65)
20 x Pull Ups
Tuesday
7/7/2015
Strength:
Strict Press
2x warm up sets
65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5 (as many reps as possible)
METCON
For Time
15-12-9
15 x Power Clean (185/135)
12 x Front Squat (185/135)
9 x Push Jerk (185/135)
Wednesday
7/8/2015
Skill:
Squat Snatch
METCON
EMOM x 12
Odd Minute: 1 Squat Snatch (heavy)
Even Minute: 5 Weighted Pull Ups or strict with band
Then
8 x 250m Row :30 sec rest between sets.
***Split class to where some will row while others do the EMOM
Thursday
7/9/2015
Strength:
Deadlift
2x warm up sets
65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5 (as many reps as possible)
METCON
20 min AMRAP
20 x OH Plate lunges 45/25
15 x Deadlift (185/135)
10 x T2B
200m Run
Friday
7/10/2015
Strength:
Front Squat
2x warm up sets
65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5 (as many reps as possible)
METCON:
24 min running clock
3 Rounds for Time (0-12 min)
6 x Power Snatches (155/95)
18 x Pull Ups
At 12 min start next 3 RFT
3 Rounds for Time (12-24 min)
6 x Squat Cleans (155/95)
12 C2B Pull-Ups
Saturday
7/11/2015
TBD
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