Friday, 22 May 2015

Skill work – pull-ups (kip, strict)

Deadlift – 5×65%, 5×75%, 5+x85%
– should be +10 lbs heavier
than the last cycle

5 rds
AMRAP in 3 min
3 OH squat (70% 1RM)
6 ring dip
9 TTB
Rest 1 min

Cash out
Reverse hyperextensions
40-60 jumping lunges

Thursday, 21 May 2015

Skill work – pull-ups (kip, strict)

Press – 5×65%, 5×75%, 5+x85% 1RM
– should be +5 lbs heavier than
the last cycle

For time
21 power clean (50% 1RM)
100 DU
15 power clean
75 DU
9 power clean
50 DU

Cash out
Accumulate 2 min in handstand
100 AbMat sit-ups

Wednesday, 20 May 2015

Skill work – pull-ups (kip, strict)

Wendler cycle – week 1
Front squat – 5×65%, 5×75%,
5+x85% 1RM

5 rds
15 wallball (20/14 lbs)
10 ring push-ups
10 GHD or 15 AbMat sit-ups

Cash out
Bar hangs
20-50 back extensions