Saturday
If you are sore from DT, option 1 might be better
IF DT didn’t do much for you, maybe option 2?
With a partner
40 Min AMRAP Rounds alternate each exercise
3 Burpee Box Jump Over
2 Heavy DB Snatch 50+ or DBall Cleans
100M Run/SKI
or
With a partner
40 Min AMRAP alternating each exercise
1 Rope Climb
200M run/SKI
3 Deadlift 275/155
Sunday
7 Rounds
30/21 Cal or 1 Lap 330M Run
21 Wall Balls
3 Clean and Jerk 205/135
Monday
Wendler Strength Cycle Week 3
5-3-1+ Strict Press and
Back Squat
Shoot for about 75% 85% and 95%of 1RM
If feeling good at 95% go for 2 or 3 reps or a new 1RM PR in a 4th set
Metcon:
“Grace”
30 Clean and Jerk 135/95
Tuesday
Sumo Dealift
3×5 and 1×15
Metcon
Every 6 Min for 24 Min
20/16 Cal
16 Pull Up
12 Hang Snatch 95/65
8 Burpee Over Bar
RX+ add 4 Rope Climb each round
Wednesday
45 Min Cap
Mile Run
100 Wall Balls
100/75 Cal
800M Run
50 Wall Balls
50/40 Cal
400M Run
25 Wall Balls
25/15 Cal
RX+ 5 Muscle Ups after each exercise
Newer Athletes, consider making the rep scheme 80/40/20 for guys or 60/30/15 for ladies
Thursday
Tempo Front Squat 32X1 for load:
Try to beat your #s from July 21 or hold the bottom for the full 2 seconds if you didn’t last time
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Control the weight on the way down, make it last 3 seconds.
Sit in the bottom for 2 seconds.
eXplode out of the bottom.
Rest at the top for 1 second.
Do that for 5 reps and it should take 35-45 seconds depending on how fast your X is.
Metcon:
3 Rounds
0-2 Min 200M Farmer Carry 50/35 — RX+ DBALL Bear Hug Carry
2-4 Min Max Push Ups — RX+ 30 Push Ups + Max Pull Ups
4-6 Min Box Jump — RX + Box Step Over w DBALL
6-8 Min Rest
Score Total Push Ups + Pull Ups + Box
Friday
“Air Force”
For time*
• 20 Thrusters 95/65
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squats
*Four burpees at the beginning of every minute before moving on to the barbell work.
If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
Wendler Week 3
5-3-1+ Bench Press
Shoot for about 75% 85% and 95%of 1RM
If feeling good at 95% go for 2 or 3 reps or a 4th set at a new 1RM PR
If you have been coming here consistently for a year or more, do this cycle with one of the “multi-grip” bars
After Air Force and Bench Press
Annie / Annie +
50-40-30-20-10
Double Unders
Ab Mat Sit Ups / GHD Sit Ups 25-20-15-10-5
