Wednesday, November 20, 2013

I'm bouncing off the walls again.

Warm-up: EMOM for 10 Minutes,

12 KB Swings (70/53)

Skill: Three Sets of, Jerk Balance x 3 reps

Strength: Six Sets of: Power Clean + Push Jerk x 2 (1+1)

75% x 4 sets
80% x 2 sets

Strength: Strict Press (5-5-5)
(Wendler Week 4: Deload)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler


1000m Row
50 Wall Balls (20/14)
30 One Arm DB Snatches (55/35) *Alternating Arms*

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