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Wednesday 09.22.2021

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Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Mobility Drills

Impact/Focus: Press 5-5-5+ (WEEK 2)
Work through the following sets of Press using the percentage based sets outlined below.

5 x 50% (warm-up)
3 x 60% (warm-up)

5 x 65%
5 x 75%
5+ x 85%

Notes:

  • To determine loads use 1-rep Press established on 09.13.2021 linked HERE.
  • Athletes will be instructed on how to take their one rep max number (this is for our Back Squat, Press, and Deadlift strength cycle) and adjust to a slightly lower 90% number from which the following sets/reps/training are based.
  • The final set is a ”+” set each day, which means each athlete will keep going for a max reps after hitting their 5th rep.
  • We will also help athletes understand how to lay out all sets and reps for each week based on the one rep numbers for those who want the extra prep work done ahead of time;
  • And yes, as promised, we will also help you download the simple and free Wendler 5-3-1 app to crunch numbers for you like new age generational tech pros.
  • Google will also yield some basic spreadsheets for those who prefer this particular method of nerding out (older school).
  • There is also a very helpful image below that just briefly outlines the overview for the Wendler program; just a glance would benefit everyone’s understanding for the following weeks.

Post sets/reps/loads to comments.

To read the original article from which this image was pulled please visit the following link: https://www.myworkoutplans.net/jim-wendlers-workout-plan-for-raw-strength-531/

 

“Andi”

For time

“Andi”
For time:

100 x Hang Power Snatch (65/45lbs)
100 x Push Press (65/45lbs)
100 x Sumo Deadlift High-Pull (65/45lbs)
100 x Front Squat (65/45lbs)

Notes:

Scaling – Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement. Reps are assigned to be completed without partitioning in this NEW (YESSSSS) BENCHMARK WOD.

Intermediate Scaled Option:
100 x Hang Power Snatch (45/35lbs)
100 x Push Press
100 x Sumo Deadlift High-Pull
100 x Front Squat

Beginner Scaled Option:
50 x Hang Power Snatch
50 x Push Press
50 x Sumo Deadlift High-Pull
50 x Front Squat

Post scores to comments.

Samy Daghir

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