A.1 Wendler Press – Week #1, Cycle #4, Add 5lbs to previous TW. This is the 4th cycle. You should have added a total of 15lbs to your original TW which is = to 90% of your 1RM.
65% x5, 75% x 5, 85% x 5 and 50% x 10.
A.2
5 Rounds
6 Power Snatches #135/#95
12 Box Jump Overs
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A.1 Wendler Back Squat- Week #1, Cycle #4- Add 10lbs to previous TW. This should 30 total lbs added to your original TW which is 90% of your 1RM
65% x 5, 75% x 5, 85% x 5 and 50% x 10
A.2
10 Rounds
3 Power Clean #155/#105
6 Burpees
9 Squats
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Run 800M
6 Rounds
10 Chest 2 Bar
10 Front Squats #165/#115
10 Burpees
Run 800M
Run together then alternate Rounds
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A.1 Wendler Bench – Week #4, Cycle #3, De-Load Week- Do Not Go Heavier
5 x 40%, 5 x 50%, 5 x 60% and 10 x 50%
A.2
30 Ab Mat Sit Ups
Run 100M
30 Ab Mat Sit Ups
Run 200M
30 Ab Mat Sit Ups
Run 300M
30 Ab Mat Sit Ups
Run 400M
30 Ab Mat Sit Ups
Run 500M
30 Ab Matt Sit Ups
Run 600M
30 Ab Mat Sit Ups
Run 700M
30 Ab Mat Sit Ups
Run 800M
30 Ab Mat Sit Ups
Run 900M
30 Ab Mat Sit Ups
Run 1,000M
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A.1
5 Power Snatch OTM x 5 @80% of new 1RM
A.2
Partner WOD
50-40-30-20-10
Wall Balls #30/#20
Power Cleans #135/#95
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