Wendler Week 1/Day 1:
Squat
5 Reps @ 65% max (150lb)
5 Reps @ 75% max (170lb)
AMRAP @ 85% max (195lb)
WOD: From Littleton
5 Rounds:
10 Burpee-to-Box Jumps (24/20)
10 Power Cleans(135/93)
Scale 1:
(105/73)
Scale 2:
(80/57)
(20/16)
I will be using scale 1 to make it less strength based
Back from two weeks in Europe! It was fabulous and I walked about 5-10mi each day BUT I also ate more bread in a day than I eat in a year and drank 4-10 Guiness a day... oh right, and save for the one time I sprinted up a hill to get a better picture, no exercise.
Plan going forward is this....today is a quick detox WOD to get me back into the swing. Then continue Wendler 4 days per week, with 2 of those days (squat and deadlift day) to have a Crossfit component after the lifting. I will probably try to make one heavier and one lighter. Joe should be joining along so hopefully more will too and Joe will also be posting a lighter and/or bodyweight type workout 1x per week.
Another note: Summer is upon us which means different things to different people. For me it means most weekends I am out of town or otherwise preoccupied and also that I will be playing softball 1-2 nights/week, bball 1 night, and hopefully golf at least 1 time. In other words, I have all the great intentions of doing the workouts as I said above but some "weeks" may take 1.5 weeks, etc. The important thing is that we all don't lose motivation or beat ourselves up for going to a cookout on a beautiful day instead of hitting the gym.
If you made it this far, your reward is the following:
Quick warmup for future Wendler:
Squat @ 60% (135lb) 3x3
Deadlift @ 135 3x5
Overhead press @ 65lb 3x5
Bench @ 105 3x5
WOD: From OneWorld
50 KB Swing
10 Double Under (or sub singles...or tuck jumps)
40 KB Swing
20 DU
30 KB
30 DU
20 KB
40 DU
10 KB
50 DU
Deload Week
Wendler Week 4/Day 2:
Bench Press
5 Reps @ 40% max (70lb)
5 Reps @ 50% max (90lb)
5 Reps @ 60% max (105lb)
In between sets: Pull Ups 5 x 4 reps
Then, from LIttleton
WOD
‘Superstition’
13 Rounds
6 – HPC (Hang Power Clean)
6 – Push Presses
6 – Wtd Lunges (barbell on back)
Same weight for all exercises (115/75), if you put the bar down during the round, immediately perform 13 burpees.
Scale 1: 105lb
Scale 2: 85lb
De-load week
Wendler Week 4/Day 1:
Squat
5 Reps @ 40% max (90lb)
5 Reps @ 50% max (110lb)
5 Reps @ 60% max (130lb)
PUsh Jerk 3x3
WOD
4 Rounds:
12 Sumo Deadlift High Pull (95lb)
200m run
1min plank (on elbows, bellow facing floor)
Wendler Week 3/Day 4:
Overhead Press
5 Reps @ 75% max (80lb)
3 Reps @ 85% max (90lb)
AMRAP @ 95% max (100lb)
-then-
Overhead Press
5 x 10 @ 50% (50lb)
In between each set: 20 Air Squats, 20 lunges (10 each leg) -or- 10 box jumps, 20 lunges
Rest 2 min
-then-
Double Pull up Pyramid (or modified Death by pull up)
Do 1 pull up, rest 10s
Do 2 pull ups, rest 10s
Do 3 pull ups, rest 10s....
until failure
Rest 3-5 min
Repeat pyramid
Wendler Week 3/Day 3:
Deadlift
5 Reps @ 75% max (205lb)
3 Reps @ 85% max (230lb)
AMRAP @ 95% max (255lb)
-then-
WOD: from Littleton
10-1
KB Snatch - each arm (35lb)
Burpees
The snatch is 10 Right Arm, 10 Left Arm, then 9 and 9 on the second set etc.
Wendler Week 3/Day 2:
Bench Press
5 Reps @ 75% max (130lb)
3 Reps @ 85% max (150lb)
AMRAP @ 95% max (165lb)
In between sets, 5 sets of 4 pull ups (choose your own number of reps to shoot for; your max minus 2 is a good target)
-then-
Bench Press: 2 x AMRAP @ 75% (135lb)
-then-
WOD
5 Clean and jerk (135lb)
10 Hands off ground push ups
4 Clean and Jerk
8 HOG push ups
3 C&J
6 HOG push Ups
2 C&J
4 HOG Push Ups
1 C&J
2 HOG Push Ups
Wendler Week 3/Day 1:
Squat
5 Reps @ 75% max (165lb)
3 Reps @ 85% max (185lb)
AMRAP @ 95% max (210lb)
-then-
WOD
From OneWorld and altered
AMRAP 12 minutes:
5 Overhead Squats w/ no rack (95lb) or Front Squats w/ no rack (135lb)
10 Knees to elbows
15 Double Unders or Tuck Jumps
3 Manmakers (20lb DBs)
*NOTES: No Rack means weight comes off the floor
I know there has been a lot of double unders lately so I provided an alternative or feel free to scale to single reps
Manmaker review - Hold dumbells in your hands, jump out to push up position, do 1 push up and then row with your left hand, perform another pushup and then row with you right hand, jump your feet to your hands, perform a power clean thruster...that is one rep
Feel free to Scale 3 on the squats to a weight that makes sense for you... I think it should be a weight you can't always get all 5 in one set on
Wendler Week 2/Day 4 (final day of week 2)
Standing Overhead Press: again, my weights in ()
3 Reps @ 70% max (75lb)
3 Reps @ 80% max (85lb)
AMRAP @ 90% max (95lb)
-then-
Double Pull up Pyramid (or modified Death by pull up)
Do 1 pull up, rest 10s
Do 2 pull ups, rest 10s
Do 3 pull ups, rest 10s....
until failure
Rest 3-5 min
Repeat pyramid
Other work:
3 Sets Max reps* Pike or Handstand Push Up - Basically trying to do handstand but if you can't then mimic then movement. Also, when I say Max reps..pick a number you are shooting for each set that you think will be challenging, if you don't get it, rest a few seconds and finish the set up to your number
Thruster 3-3-2-2-1-1 (heavy baby!)
Wendler Week 2/Day 3:
Deadlift
3 Reps @ 70% max (190lb)
3 Reps @ 80% max (215lb)
AMRAP @ 90% max (245lb)
-then-
WOD: From OneWorld
"Heavy Annie"
Complete the following for time:
50 Double Unders
5 Clean & Jerk (85% of 1RM that you found yesterday)
40 DU
4 C&J
30 DU
3 C&J
20 DU
2 C&J
10 DU
1 C&J
Me: I will do DU and I found my 1RM Clean and Jerk yesterday was 160lb * 85% = ~135lb
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