DATE – Tuesday May 20th
Warm-up: Alternating tabata: Handstand hold + KB Swing (Light-Moderate) (4 rounds each) (4 min)
Mobility: Lacrosse ball shoulders + band pull aparts + presses
WOD A) Wendler Strict Press (Week 1, Cycle 2)(15 min)
*Before starting our second cycle of the Wendler strength program you need to artificially inflate your current 1RM numbers. For the next 3 weeks you will add 10lbs to your Back Squat and Deadlift 1 rep maxes, and 5lb to your Strict Press and Bench Press 1 RM’s. Use the new 1RM #’s to then work out a new training max and then % based sets from there.
**% for this cycle will be based off of 90% of your 1RM. This will be referred to as your “training max”. For example, if your 1 rep max Back Squat is 100lb then you will use 90lb to calculate your working %
Warm-up sets:
1×8-10 @ barbell
1×5 @ 40-45%
1×5 @ 50-55%
1×3 @ 55-60%
*Rest 60s between warm-ups sets
Working sets:
1×5 @ 65%
1×5 @ 75%
1×5+ (ME set) @ 85%
*Rest 2-3 min between working sets
**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown
WOD B) Three rounds not for time: (15 min cap)
Handstand push-ups x 6-8 reps (Strict only: controlled negatives or banded as sub)
Rest 20-30s
200’ Farmers Carry (2 x Heavy KB’s)
Rest 20-30s
Bar Dips x 8-12 (Weighted if possible)
Rest 20-30s
GHD Sit-ups x 15-20 (inexperienced limit reps/ROM and/or substitute V-ups)
(Start on any of the stations and rotate through in order)
WOD C) 3 min AMRAP: Double unders
(Larger classes may need 2 heats)
