Wendler Cycle 2, Week 4
(A) Back Squat: 5 x 40% - 5 x 50% - 5 @ 60%
(B) Box Step-ups: 3 sets of 8/Side
(C) "The Chief"
5 Rounds - 3min AMRAP of
3 x Power Clean: 61/43/38
6 x Push-up
9 x Squats
Recover 1min between rounds
NOTES: You will resume your round where you left off
A) Squat
ReplyDelete39, 48, 58kg
B) 25, 30, 32.5kg (on 12" with rubber mat on top)
C) The Chief
1) 3+4
2) (5) 3+10
3) (8) 3+3
4) (15) + 3 Rounds Even
5) 4 + 1
I think that makes sense, kinda :-/
A)
ReplyDeleteSquat
42, 52, 58kg x 6
Box Step Ups on 12" with 1 rubber mat but with dumbells
3 x 8
C) 35kg
1) 4
2) 4 +
3) 4 +4
3) 4 + 6
4) 4 +1
B)
Forgot to Mention
ReplyDeleteGo Girl Power this Morning!!!
In the Company of Jen, V and myself!!!
A) 65,78,92 x8
ReplyDeleteB) 24" with 24kg KB
Wait 10 min then:
C) 60 min wood chopping for lovely warm fire
Finisher, 60 min carrying 15 kg back pack, weed spraying. + 15min bear crawl under house.
Crossfit mimicking real life. :O)
A) 50, 63, 75
ReplyDeleteB) 40kg on 16" box
C) RXd
1) 4 + 16
2) 3 + 12
3) 3 + 9
4) 3 + 4
5) 3 + 11
18 + 16
A) 32, 40, 48
ReplyDeleteB) 25, 30, 35
12" + 2 rubber mats
C) 41 kg
3 + 16
4 + 8
3 + 12
2 + 12
3 + 4
A) 40-50-60kgs
ReplyDeleteB) @ 45lb dumbells
C) rxd
1) 4 rnds
2) 3 rnds + 4
3) 14+2rnds+3
4)15+2rnds+13
5) 5+ 3rnds
A). 56, 74, 84
ReplyDeleteB). 56kgs on 20" box
C). Rx'd
Rd 1: 4 rounds
Rd 2: 4 rounds
Rd 3: 4 rounds
Rd 4: 3 rounds
Rd 5: 4 rounds
(A) 45, 56, 67
ReplyDelete(B) 30, 32.5, 35 on 20" box from the back platform
(C) Rxd
1 - 5+4
2 - 5+7
3 - 5+7
4 - 5
5 - 4+3
Total = 25+3
A) 55, 67.5, 80
ReplyDeleteB) 40, 40, 40 with 20" box
C) 6, 6, 6, 6, 5+1 = 29+1 RXD
A. 35, 45, 55
ReplyDeleteB. 25kgs 20" box
C. rxd
1. 3+14
2. 3+4
3. 2+16
4. 2+15
5. 3+1
A) 47, 60, 70
ReplyDeleteB) 35, 37, 40. 20"
C) So I buggered the first round up with only 35kg .... But rounds 2 to 5 was with 43.
Round 1 = 5 + 3 (35kg)
Round 2 = 4 + 4 (43kg)
Round 3 = 4 + 1
Round 4 = 4 + 3
Round 5 = 4 + 2
A) deload
ReplyDeleteB) 18, 18, 20 @20"
C) running total:
3+12
7+3
10+7
13+7
16+8
Total reps 296
Last time I had to alternate pushups on the floor with raised bar pushups.
This time I did ALL rxd pushups. And so much more consistently. Only stopping for 2s or so at a time in the later rounds.
A) 5@108, 3@126, 5@137, 15@108
ReplyDeleteNo step ups
B) 4 +16, 4+2, 4, 4, 4+3. Total 21+3 RX
A) Back Squat: 5 x 46 - 5 x 58 - 5 @ 70
ReplyDelete(B) Box Step-ups: 3 sets of 8/Side @45kg/20"
(C) 20rnds + 1 RX
5rnds, 4rnds+3, 15+2rnds+2, 16+3rnds+1, 17+3rnds+1