Wendler Cycle 3, Week 1
(A1) Bench Press: 5x65% - 5x75% - 5+x85%
(A2) Weighted Strict Dips: 3x5
NOTE: You will perform 1 set of your Bench Press, then a set of Dips. Use parallel bars, boxes or bands for dips as needed. Focus on full range of motion.
(B) For Time
21-15-9
KB G2O: AHAP
Pullups
THEN Straight into
9-15-21
Russian KB Swing: Same Load
200m Run
OPTIONAL EXTRA
Front Squat: 8 sets of 3 reps/2sec pause in bottom - medium load. Focus on rack position & fast drive out of bottom. 90sec between sets.
A) 55,64,72 (x6)
ReplyDeleteparallel bar 3 x5 @body weight
B) caught up on Wendler Back squat from Monday
93,106, 119 (x5)
A. 50kg(5), 55kg(5), 65kg(6)
ReplyDeleteparrallel bar 3 x 5 @ bodyweight
B. 14:13 @ 12kg kb
A1) 55, 65, 75x7
ReplyDeleteA2) 10 vest x5 sets on parallel bar
B) 8:58 @ 24kg
Not feeling it tonight, not sure why, just didn't have much drive. Skipped the optional extras
Just used open box time tonight to do the squats from the Monday class and bench tonight
ReplyDeleteA) 11@89kgs
A1) Bench
ReplyDelete39, 45, 51kg (5) Could just make the 5 today, the Bench Press is my weakest of the Wendler 3 we're doing.
A2) Dips
3.41kg, 4.55kg, 5.68kg (held dumb bell between my legs).
B) 16.19min @ 20kg
C) Optional Extra - Front Squat
8x3 @ 42kg
A) 38,44,49 (5). Really can't get anymore out than what is minimum number. Have really noticed the improvement in my pushups (when in WODs) but I don't have anything more than what it prescribed on the good old bench!
ReplyDeleteDips .... i just did them strict (no weight) as i couldn't do them unbroken. The fat lard my body currently is ensures for sufficient weight lol.
Also spent a good while making my own dip station out of boxes and dumbbells and thought i was amazing ... to find out on my last set that I could just put these army things on the squat rack. Live and learn!
B) Did this in a separate session to A ... but can i say, I have never been so close to spewing in a WOD ever! That sucked arse (in a good way). I was surprised at how quickly my pull ups went to shit once my shoulders were tired. 13:54 @ 24kg.
C) Front Squats 1 x 3 (40kg), 7 x 3 (50kg) ....
A). 60, 70, 80(10)
ReplyDelete15.38 Rx'd for the WOD. Time was very slow. The pull-up bar was freezing so I was unable to string a few together.
C). 80kgs
(A) 42.5, 49, 55.5 x 11
ReplyDelete(A1) Bench Press: 5x61.5 - 5x70.5 - 7x80 - 15x61.5
ReplyDelete(A2) Weighted Strict Dips: 3x5 @ 16kg KB
(B) Completed Friday's wod: wasn't much of a sprint as i'm feeling a little beat up this week, maybe it was monday's wod?
Sprint For Time - 9:04 RX
3 x Rounds of Cindy
10 x HSPU
2 x Rounds of Cindy
7 x HSPU
1 x Round of Cindy
5 x HSPU
C) Front Squat: 8 sets of 3 reps/2sec pause in bottom
50, 50, 50, 55, 55, 60, 65, 70
A) 71.5x5, 82.5x5, 93.5x6, 71.5x12
ReplyDeleteB) Cindy/HSPU wod - 10:10rx.
C) pause F/squats - 50,50,50,55,55,60,65,70kg worked on my rack position!
A2) weighted dips 3x5 @ 20kg
ReplyDelete