Wendler Cycle 1 Week 4:
(A) Back Squat: 40% x 5 - 50% x 5 - 60% x 5
Optional Extra
(B) Weighted Step-Ups: 3 sets of 8/side: 20'
NOTE: Aim to go heavier than 12/5/14. Only load to a weight that you can stand all the way rough on the lead leg. 90sec recovery between sets.
(C) With a 13min running clock
In first 6 minutes
Run 800m + Max Power Cleans: 61/43kg in remaining time
1min RECOVERY
Minutes 7-13
Run 800m + Max Cleans: 61/43kg in remaining time
NOTE: Remember it's Power Cleans in first block & Cleans in the second.
A) 61, 77, 90
ReplyDeleteB) 55kgs
C) Rxd
21 reps, 400m - 3:21
27 reps, 400m - 3:47
400m = 800m lol
DeleteA) Back Squat
ReplyDelete37, 46, 55kg
B) 3x8per side @ 27kg
C)
12 Reps, 800m - 3.57min
21 Reps, 800m - 4.00min
A) Back squat de-load
ReplyDelete55,65,78 kg
B) 3 x8 (per side) @24kg KB 20" box
C) Rxd @ 61kg
9km/hr pace.
800m 5:22 + 6 reps
800m 5:23 + 5 reps
Finisher at 18min mark
30 KBS @24kg for time, 1st partition max reps.
Rxd 1:22 21+9
A. 30kg x 5, 40kg x 5, 50kg x 5
ReplyDeleteB. 2.6km run 20mins
A) 27,34,41
ReplyDeleteB) 25kg
C) Scaled to 35kg
800m - 4.08, 13 cleans
800m - 4.22, 19 PC
A). 54, 68, 81
ReplyDeleteA2). 63kgs
B). Rowed each round, 2.50 each round
Cleans - 20
Power Cleans - 31
(A) 40, 55, 65
ReplyDelete(B) 25, 30, 32.5
(C) Rxd
800m - 4:14, 17 cleans
800m - 4:39, 21 PCs
A) 30, 37, 45
ReplyDeleteB) 20, 25, 30
C) 4.20, 10 @32.5 cleans
4.33, 14 @35 PC
A) 32,40,48
ReplyDeleteB) @35
800m - 4:21, 9 Cleans
800m row - 4:00 14 PC
A) how awesome is deload week?
ReplyDeleteB) 15, 17.5, 20 this is the same as last time, I just wanted to be sure of my technique cos I felt so unco last time.
C) 4:03, 11 cleans @30
4:11, 19 PC @30
A) Back Squat: 45 x 5 - 58 x 5 - 70 x 5
ReplyDeleteOptional Extra
B) Weighted Step-Ups: 3 sets of 8/side: 20' @40kg (10kg heavier than 12/5/14)
C) RX, both runs approx. 3:50ish
First block Power Cleans: 21 reps
Second block full cleans: 10 reps
#stokintheneighbours
Garage sesh!
ReplyDeleteA) 56x5, 70x5, 84x5
B) 3 sets of 8/side @ 50kg, 20" same weight as last week! It was challenging weight for me!
C) power cleans - 23rx
Full cleans - 9rx - brother got me by 1 rep!