Double Unders x 50
Back Extension x 12
Handstand Hold x 30s
B.) Deadlift (3 x 5) Wendler Week 1, Cycle 2
65% +10lbs x 5
75% +10lbs x 5
85% +10lbs x 5+
75% +10lbs x 5
85% +10lbs x 5+
C.) Bench Press (3 x 5) Wendler Week 1, Cycle 2
65% +5lbs x 5
75% +5lbs x 5
85% +5lbs x 5+
75% +5lbs x 5
85% +5lbs x 5+
- Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets
- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).
- NOTE: It is cycle 2 of the strength cycle. You will add 5lbs to every upper body lift, and 10# to your lower body lifts.
- When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
D.) Superset:
Weighted Dips: 1 x 10 (BW), 3 x 10 (Weighted)
-Rest 60s-
Weighted Chin-Ups: 1 x 8 (BW), 3 x 6 (Weighted)
-Rest 60s-
F.) MetCon: 5 Rounds for time:
15 Deadlifts (155/115)
15 Pushups
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