Warm-up; 3 Rounds, not for time of:
OH Squat Hold (Bar) x 25 Seconds
10 Wall Slides
12 BPA
Strength: Five sets of: 2 Power Clean + 1 Push Press
Sets 1-3 @ 75%
Sets 4-5 @ 80%
Strength: Bench Press (5-5-5)
(Wendler Week 4: Deload)
*10 STRICT Pull-ups between sets (40 total)*
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
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
MetCon: 1-10 Clean & Jerk (135/95)
*Complete 1 round of "Cindy" as you ascend the ladder.*
- "Cindy": 5 Pull-ups, 10 Push-ups, 15 Air Squats
ex.
1 Clean & Jerk
1 Round of "Cindy"
2 Clean & Jerks
1 Round of "Cindy"
3 Clean & Jerks etc..
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