Wendler Week 1/Day 2:
Bench Press 5 Reps @ 65% max (125lb) 5 Reps @ 75% max (140lb) AMRAP @ 85% max (160lb) -in between sets- Pull Ups 6x5reps WOD: "Grace" Benchmark for Time: 30 Clean & Jerk (135lb)
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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 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 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 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 2/Day 2:
Bench Press 3 Reps @ 70% max (125lb) 3 Reps @ 80% max (140lb) AMRAP @ 90% max (160lb) 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- Other Work Clean & Jerk 2-2-2-1-1-1-1 -then- 5min AMRAP 3 Burpee Pull Ups (G.I. Jane's) 6 Upright Row 9 Sit Up 12 Double Unders Wendler Week 1/Day 2:
Bench Press 5 Reps @ 65% max (115lb) 5 Reps @ 75% max (130lb) AMRAP @ 85% max (150lb) 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) Other Work Power Clean 2-2-2-1-1-1-1 The goal today is to find your Max for a series of exercises. You may not be 100% today, and your later exercises may not get to your full max cuz you are tired...but that is okay! You are not setting World Records here..just giving yourself a baseline.
The purpose is three-fold. First, it is nice to do a max effort day every once in a while so you feel manly (or womanly!). Second, many workouts focus on using, for example, 65% of your max...so you should probably know what your max is. Third, it is important to see and understand your progress so either this Max day is giving you a starting point, or it is letting you know how far you've come. WOD: Find your 1 Rep MAX for each of the following: Bench Press Pull Up (max reps) Front Squat Standing Overhead Press Back Squat Push Press Deadlift **Do this is any order, I put what is making sense to me. Also, warmup as needed, rest as needed, and take as many sets as needed...for example, rep pull ups will likely be over after my first set whereas I probably won't feel safe doing my max squat without a few sets to work up to it but don't burn yourself out warming up. IT DOES YOU NO GOOD TO CHEAT ON YOUR MAX REP SET, keep good form, your number is your number, cheating a rep will not change that. Count it if it was awful but don't count it if it was not the movement. Personally, I will be using this as a baseline for a "Strength Cycle". I have come to the conclusion that my major holdback in my training is that I am not strong enough. Think about how much easier a WOD with 12 reps of 115lb push press becomes when your max push press goes from 125lb to 145lb (or even 135lb). Long story short, I will be using the Wendler 5-3-1 model (awesome link to it). I will likely be doing these heavy "core" lifts 4 days a week and then supplementing them with crossfit workouts, probably shorter ones than usual, so I don't lose my cardio capacity. AMRAP 10 min
Shove old ladies and children out of the way to get that last TV on sale! Post number of people injured to comments Just kidding, people make me laugh on Black Friday. Waiting in line for hours to save $10... if you are one of these people and thus your time is only worth $2/hr please report to my house immediately and I will keep you busy for a LONG time. SWOD: Bench Press 3x5 Reps WOD (stolen from CrossFit Football) 5 Strict Pull Ups 7 Push Press @ 65% of body weight 9 Knees to Elbows Scale 1: 55% body weight Scale 2: 45% body weight | Crossfit Virt
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