Wendler Bench Press: Week 1 5 at 65% 5 at 75% 5+ at 85% 1RM Then Tabata Something Else Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all…
“Back to Basics”
TGU Drills
Shoulder Packing Drill – 2x each side
“Naked” TGU – 2x each side
TGU w/shoe – 2x each side
TGU with “light” bell – 2x each side
Swing Drills w/Partner
10 over-speed swings 2x
10 banded swings 2x
Swing/Squat Hold Ladder
10-20-30-40-50-40-30-20-10
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Hang Squat Snatches, 50% 1RM
10 Wall Balls, 20/14 lbs
Then
For time:
75 Double Unders
35 Burpee (Bar Facing)s
25 Snatches, 135/95 lbs
35 Burpee (Bar Facing)s
75 Double Unders
Buyout
Strict Knee to Elbows 4 x 10
4 Rounds of the Following
20 Swings
5 Squats
20 Swings
5 Pushups
20 Swings
5 Presses (L)
20 Swings
5 Presses (R)
Workout of the Day
5 rounds for time of:
10 Squat Snatches, 75/55 lbs
Chin Over Bar Hold, 30 secs
10 Squat Snatches, 75/55 lbs
Plank Hold, 1 min
Buyout
Run 1 mile or
Row 2000m
Strength/Skill
Then
Buyout
3×0:30 Inverted Hollow Hold
Deep Six – 5x each side
Strength/Skill Every 1 min for 14 mins, alternating between: 1 3 Position Squat Snatch* 10 Box Jumps, 24/20 in *start at 50-60% and increase weight every set. Then 5 rounds for time of: Sprint, 200 m (no jogging please) 1 Rope Climb (Legless) 5 Hang Power Snatches, 115/75 lbs Buyout 10 x 10 Russian Kettlebell…
