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 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
2 Comments
Hello, boys. Long time, no see. Glad to see that you're still posting and keeping up! Thought I'd post this strength WOD that we did over a year ago! (mainly because I want you to try it again)
DT 5 Rounds 12 Dead Lift 9 Hang Power Clean 6 Push Jerk Rx'd is 155 lbs. I did it at 125 over a year ago so that's what I did it at last night. 2011 score: 15:45 2012 score: 11:37 :) Rich 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 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 From Littleton
WOD Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 75% BW Scale 1: 60%BW Scale 2: 50% BW For every 30 second interval you skip/miss, count a penalty of 15 KB Swings. Perform them at the end of the workout. WOD: Stolen from OneWorld
Overhead Squat 5/5/5 (Do a snatch to get the weight up there on each set unless you can squat too much) -then- 10 Rounds: 1 Clean & Jerk (choose heaviest you can do) 5 pull up - or bent over row if pull up bar is occupado 10 push up 15 air squat WOD:
Power Clean & Jerk 1-1-1-1-1 -Then- 1000M Row OR 1mi Run Excited about this heavy lift, warm up a couple sets on the clean & jerk and then get after it. Feel free to do a split jerk or "normal(?)" jerk. WOD:
Two rounds for time of: 95 pound Overhead squat, 15 reps 15 L Pull-ups (or chin-ups) 95 pound Split-jerk or Squat jerk, 15 reps 15 Knees to elbows 95 pound Hang clean, 15 reps 15 Back extensions, with 25 pounds Definitions: - 'L' means have your legs straight out in front of you, obviously no kipping - Do the Jerk from your shoulders (or the 'rack' position), from the ground is called a snatch. Feel free to do it split or not depending on your comfort level I scaled this from 3 to 2 rounds instead of going lighter so I could work on these...but I may find that I need to scale it to 75 or 80 anyway, do what makes you work but doesn't make a weight fall on your head |