Monday 9.19.22

by Spearfishyoga

**Starting our Strength Cycle this week! We will be using the Wendler 5-3-1 for the first cycles.

*With Wendler, you will be working off of your Training Max, which is 90% of your actual max. So, if my strict press max is 100lbs, I will be basing all of my percentages off of 90lbs (100x.90).

Here is what our next 4 weeks will look like:

Wendler 5-3-1

WARMUP

10 min AMRAP

1 min cardio

10 air squats

3 inchworms w push-up

3 burpee

5 Box Step/Jump

5 Scap Retractions

3 Kip Swings

3 Pull-ups

Then..

:30 Deep Squat

:30 Warrior Squats

STRENGTH

Back Squat

*Off of your Training Max (90% of your actual max)

5 @ 65%

5 @ 75%

5+ @ 85% (As many reps as possible with good form. These are not to absolute failure.)

WOD

5 RFT

11 Box Jump Overs 24/20 (Rx+ 30/24)

9 Lateral Burpees over the DB

7 Goblet Squats w/ DB 50/35 (Rx+ Single Arm OHS)

5 Pull-ups (Rx+ Bar MUs)

STIMULUS:
Duration: Long
Weight: Light-Moderate
Skill: Moderate
Volume: Moderate

OPTIONAL POST WOD

4x

:20 Farmer Hold

:20 Front Rack Hold

:20 OH Hold

1:00 Rest