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)

Starting my 3rd Wendler Cycle and i'm pumped!  I havn't gone far enough to be PR'ing in the cycle but I am getting stronger no doubt.  If progress continues i'm thinking i'll keep this up through 5 or 6 cycles and then re-test some old CrossFit workouts to see the progress

Wendler Week 1/Day 1:
Squat
5 Reps @ 65% max (155lb)
5 Reps @ 75% max (180lb)
AMRAP @ 85% max (205lb)

-then-
WOD: From Mainsite - Benchmark
"Nancy"
5 rounds:
400m Run
15 Overhead Squat (95lb)

Deloading week for Wendler so i'm just going to combine them to make sure I get through it before Sunday so I can start my 3rd Wendler cycle.  I'll only post WODs

WOD: (modified from Crossfit Football)
On the minute for 15 minutes

2 Power Cleans (choose weight)
Max reps - alternate every minute between double unders, push ups, sit ups


*NOTES:
Power clean weight - Use something you can do 2reps of but that as you progress in time you will have to do 1 at a time
After your two power cleans you use the rest of the minute to do max reps... minute 1 it is double unders, minute 2 is push ups, minute 3 is sit ups...then back to double unders - get it?

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 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