A.1 Press 2, 2, 2, 2, 2, 2
A.2
4 Rounds
Row 500M
10 Shoulder to Overhead #155/#100
A.3
300 Flutter Kicks
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Teams of 2 (1 partner works at a time)
50-40-30-20-10
Power Clean #135/#95
Box Jumps Overs
Push Jerks #135/#95
Toes 2 Bar
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A.1 Press 3, 3, 3, 3, 3
A.2
12 Minute AMRAP
5 Burpees
10 Power Cleans #95/#65
20 Double Unders/ 60 Singles
A.3
3 x 1 Plank
:30 Rest
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A.1 Squat 3, 3, 3, 3, 3
A.2
15 Minute AMRAp
Run 400M
50M Barbell OH Walk #95/#65
25M Front Rack Lunge #96/#65
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42-30-18
Squat Cleans #135/#95
Chest 2 Bar Pull Ups
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This the beginning of the second cycle of Wendler. To factor your weight for the next 4 weeks take the TW you have been using for the last cycle which was = to 90% of your 1RM and 5lbs for the Press and Bench Press. You will add 10lbs to your TW for the Deadlift and Squat.
A.1 Press 65% x 5, 75% x 5, 85% x 5 and 50% x 10 of TW+#5
A.2
10 Rounds
Row 200M
10 GHDSU/20 Ab Mat Sit Ups
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