Wendler Strength Cycle- week 2
WARMUP
3x
1 min cardio
10 walking lunges
10 Ring Rows
5 Kip Swings
3 Pull-ups
:30 sec plank shoulder taps
STRENGTH
*Off of your 90% training max
Back Squat
3@70% – 3@80% – 3+@90%
Take a few warmup sets.
Then..
Lunges from the rack
3 sets of 5 each
WOD
2 Rounds:
500m Row/Ski
10 Single DB Box Step Ups 50/35 (Fit: 35/25)
8 Single DB OH Walking Lunges (Fit: Front Rack)
6 Strict Pull-ups
4 Toes to Bar
2 Wallwalks (Fit: 1 min plank)
OPTIONAL POST WOD
5 min Handstand Walk Practice- handstand walking, shoulder taps, handstand hold, etc. – pick your option