We are starting Wendell’s cycle from today. For the next 4weeks, you will use your TM(Training Max) for Shoulder Press, Back Squat, and Deadlift.
1TR=1RM from Test Week x 0.9
Weightlifting
Shoulder Press (65% x 5, 75% x 5, 85% x 5 or more)
(15min cap)
Warm up
40%x5
50%x5
Warm up
40%x5
50%x5
Record 85% weight and Max reps
Metcon (AMRAP – Reps)
EMOM 14
Even minutes: 7 Power Cleans 135/95
Odd Minutes: 25 Double Unders
Even minutes: 7 Power Cleans 135/95
Odd Minutes: 25 Double Unders
Record total reps of Power cleans
75 Singles if you don’t have double under
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
5 Front Squat 185/125
5 Push ups
5 Back Squat 185/125
5 Push ups
5 Front Squat 185/125
5 Push ups
5 Back Squat 185/125
5 Push ups
Leave a comment