Wendler Week 3/Day 4:
Standing Overhead Press
5 Reps @ 75% max (80lb)
3 Reps @ 85% max (90lb)
AMRAP @ 95% max (105lb)

-in between sets-
Pull Ups 5 x 5

O-Lift Form work:
Work on something technique-wise you are bad at.  For example, I do not get under the bar well enough and am severly limiting my lifts... you don't have to lift the weight as high if you GET YOUR ASS DOWN...but I for some reason have trouble with this.  I'll probably work on the clean and snatch with lighter weights and getting my butt down


WOD: from Mainsite (don't do these too often!)
Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

Wendler Week 3/Day 3:
Deadlift
5 Reps @ 75% max (210lb)
3 Reps @ 85% max (235lb)
AMRAP @ 95% max (265lb)

-then-

WOD: (modified from OneWorld)
4 Rounds:
Alternate between (meaning 2 rounds of each)
1) 3 min
Run 400m
Max reps Deadlift @ 135lb
Rest 1 Min

2) 3 min
Row 400m (or run 400m if no rower)
Max reps KB Swing @ chosen weight (45lb for me)
Rest 1 Min

*NOTES: In other words, it is 4 - 4minute rounds.  You do your run/row and then use the rest of 3 minutes to do max reps of the movement, rest 1 minute, move onto next round.

Wendler Week 3/Day 2:
Bench Press
5 Reps @ 75% max (140lb)
3 Reps @ 85% max (155lb)
AMRAP @ 95% max (175lb)

Accessory: 5 x 8 @ 75% (140lb)

-in between sets-
Pull Ups 5 x 5

Power Clean & Jerk
2-2-2-1-1-1-1

Wendler Week 3/Day 1:
Squat
5 Reps @ 75% max (170lb)
3 Reps @ 85% max (195lb)
AMRAP @ 95% max (220lb)

Accessory: Front Squat 5 X 5 @ 135lb (last two sets AMRAP)

WOD: (from Littleton)
9-15-21-15-9
Hang Power Clean (135/88)
Double Under’s

Scale 1:
(105/68)

Scale 2:
(85/55)
DU Attempts

I will definitely be doing Scale 1

Wendler Week 2/Day 4:
Standing Press
3 Reps @ 70% max (75lb)
3 Reps @ 80% max (85lb)
AMRAP @ 90% max (95lb)

Accessory work: 5 x 10reps @ 65lb

Pull Up work: 2 pull up pyramids (10s rest)

Power Snatch:
2-2-2-1-1

Wendler Week 2/Day 3:
Deadlift
3 Reps @ 70% max (180lb)
3 Reps @ 80% max (210lb)
AMRAP @ 90% max (235lb)

-then-

WOD:
10-9-8-7-6....1
Deadlift (185lb)
KB Swing (45lb)
Sit Up
Burpees

Wendler Week 2/Day 2:
Bench Press
3 Reps @ 70% max (120lb)
3 Reps @ 80% max (140lb)
AMRAP @ 90% max (155lb)

-in between sets-
Pull Ups 5 x 5

Hang Clean - work on form

Wendler Week 2/Day 1:
Squat
3 Reps @ 70% max (160lb)
3 Reps @ 80% max (185lb)
AMRAP @ 90% max (205lb)

WOD
30 Burpees
20 Russian KB Swings(85lb)
10 Wghtd Step ups Each leg (Box at mid-thigh)(45/35 Bumpers)
5 Dead Hang Pull ups
15 Burpees
10 Russian KB Swings
5 Wghtd Step ups Each leg
2 Dead hang Pullups


*NOTES:
Likely we have to use a dumbbell as we don't have 85lb KBs.  This is a Russian Swing so go to about shoulder height
Weighted Step Up is just what it sounds like, step up onto a box with a bar on your shoulders

Wendler Week 1/Day 4:
Overhead Press
5 Reps @ 65% max (70lb)
5 Reps @ 75% max (80lb)
AMRAP @ 85% max (90lb)

Pull Ups
5 x 4 - do in between press sets

WOD:
OTMEM (On the minute every minute) to failure
20 Double Unders (or scale)
1 Power Snatch @ 45lb - Every Minute, add 10 pounds

When fail - complete # double unders = weight failed (i.e. 125lb = 125 double unders)

Post max weight completed successfully

NOTES:
*My recommendation is to grab a bunch of 10's and 5's and just pump them on after you complete the snatch.  Remember, you don't have to do it exactly on the minute, but you have to complete it within the minute.  You can fail and try again at that same weight within the minute.

Wendler Week 1/Day 3:
Deadlift
5 Reps @ 65% max (180lb)
5 Reps @ 75% max (210lb)
AMRAP @ 85% max (235lb)

-then-

Do 'DT' in the post below