Thursday November 21

Next week begins the 2nd Cycle of the Wendler Program.  Athletes have been working off 90% of their 1 rep max (training max).  During this second cycle you will add 10 pounds to your training max for all lower body lifts (Squats, Clean and Deadlift) and 5 pounds for all upper body lifts (Presses and Snatch).  For example:

1 rep Max Back Squat = 300 lbs

90% Max = 270

Training Max for for 2nd Cycle = 280 lbs

If you would like an Excel spreadhseet for convenience, please comment with your email address and I can send it to you.  If you already have a sheet please get it back to a coach so they can update it.

Warm Up

Group Dynamic

Skill

EMOM 8:
1 Power Clean + 1 Hang Power Clean + 2 Front Squats + 2 Jerks
(use 60% 1 rep jerk)
*do not set the bar down until finishing second jerk

Metcon

5 rnds, 

AMRAP 3:

3 Thrusters (115/85)

6 Box Jumps

9 SDHP (55/35)

Rest 1 min b/t rnds

Resume next round where the previous left off