sandsitups

ATHLETE
A. Push Press: This is our third week of our second Wendler cycle for Push Press. Please ADD 5 pounds to your Push Press 1RM and use 90% of that number to calculate your percentages. For example, if your 1RM Push Press was 135#, and for the past month you were calculating percentages off that figure, we want you to use 90% of 140# to calculate your numbers for this new cycle. Just as an interesting note, if you were to continue to do the Wendler cycle for an entire year, you would add about 50# to your 1RM! Trust The Process! =) If you do not have a 1RM Push Press, please work on that today

2-3 Warm-up sets then:

5 reps @ 75%
3 reps @ 85%
1+++reps @ 95%

*Don’t forget to use 90% of your 1RM and then take 75%,85%,95% of that number!

B. “Gimme Five”
AMRAP10
5 Thrusters (75/55)(65/45)(55/35)
5 Pull-Ups
5 Burpees

COMPETITOR

A. Push Press: This is our third week of our second Wendler cycle for Push Press. Please ADD 5 pounds to your Push Press 1RM and use 90% of that number to calculate your percentages. For example, if your 1RM Push Press was 135#, and for the past month you were calculating percentages off that figure, we want you to use 90% of 140# to calculate your numbers for this new cycle. Just as an interesting note, if you were to continue to do the Wendler cycle for an entire year, you would add about 50# to your 1RM! Trust The Process! =) If you do not have a 1RM Push Press, please work on that today

2-3 Warm-up sets then:

5 reps @ 75%
3 reps @ 85%
1+++reps @ 95%

*Don’t forget to use 90% of your 1RM and then take 75%,85%,95% of that number

B. “Bergeron Beep Test”
On the Minute for as long as possible:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

Minimum of 10 round work requirement. If you fail on the 7th round, you should complete the remaining repetitions of that round along with rounds 8, 9, and 10 for time.  Do a practice round.  If you are not completing the work within 45 seconds for the first 3-5 rounds, you need to scale the reps back to 6s,5s…