BEHIND THE CURTAIN

This is the last week leading up to our May 4th Wendler start date . If you have not found your 1 rep max on any of the lifts we tested over the past 2 weeks try and make it up this week so you have accurate data to base your percentages off of . The workouts this week are designed to incorporate two things , high intensity and accessory work that compliments the strength of the day . We are looking to tax specific muscle groups on certain days to build localized strength and work capacity .

 

MONDAY

STRENGTH / SKILL

Snatch Balance Technique

Bulgarian Split Squats Weighted

4×8

Romanian Dead Lifts

4×12

WOD

12-10-8-6

Alternating Front Rack Lunge Steps 135/95

If you cannot perform the first round unbroken scale the weight to a challenging but manageable load

Perform 15 Russian kettle bell swings after each round 53/35

 


TUESDAY

STRENGTH

GREEN

12 Minute EMOTM

ODD-45 Second Plank

EVEN-10 Knee to elbow

BLACK

12 Minute EMOTM

ODD-20 Second L sit hold + 6 Toes to bar

EVEN-8 Around the worlds

WOD

3 Rounds

3 Minute AMRAP

1 Heavy Split Jerk

5 Hand stand pushups

At the end of each 3 Minute AMRAP perform 50 situps for time then rest 1 minute before beginning the next round


WEDNESDAY

STRENGTH

Snatch Pulls

5×5 at 100% of your snatch

WOD

6 Rounds

15 Box Jumps

10 Calories

5 HEAVY hang cleans

Rest 30 Seconds


THURSDAY

STRENGTH

GREEN

6 Super Sets

5 Bent over rows at a challenging weight

10 Ring Rows

BLACK

6 Rounds

Must be unbroken

3 Weighted Pullups

5 Strict Pullups

7 kipping Pullups

WOD

7 Rounds

30 Seconds Max Toes to bar

Rest 30 Seconds

30 Seconds Max Chest to bar

Rest 30 Seconds


SATURDAY

STRENGTH

2 Squat Cleans +1 Split Jerk

NOT touch and go

70% 1,1,1,1

75% 1,1,1

80% 1,1

WOD

6 Rounds

5 Over Head Squats 155/115

8 Front Squats 155/115

10 Burpee Box jump overs 30/24

Rest 45 Seconds


SUNDAY


STRENGTH

Snatch High Pulls

5×5

WOD

GREEN

Death by Pushups

Perform 1 Pushup on minute 1 , 2 on Minute 2 …continue this trend until you cannot complete the allotted reps in that minute .

BLACK

Death by Hand Stand Pushups

When you fail start Death by Muscle ups

When you fail start Death by Strict Pull-ups

Comment