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May 15, 2012

Strength WOD:
“Wendler Back Squat and Push Press – Week 4 – Deload Week″
Back Squat: 5 reps @ 60% of 1-RM, 5 reps @ 65%, 5 reps at 70%
Push Press:  5 reps @ 60% of 1-RM, 5 reps @ 65%, 5 reps at 70%

(See below for explanation. Determine your weight prior to start of class.)

or (not and)

Fitness WOD:
Complete as many rounds as possible in 8 minutes of
30 x double unders
8 x ground to overhead (95/65 lb)


Snatch Deadlift
3 sets x 5 reps @ 90% of 1-RM

Two Position Clean
5 sets x 1 rep

The squat and push press scheme today is the 4th of 4 weeks of a strength cycle known as the “Wendler” cycle. Next week we will retest our max. Today’s weights will be determined as follows:

Take 90% of your one rep max (ie 200 x .90 = 180lbs). Take the percentages listed above and multiply that by your 90% 1-RM.

The weight will seem light. The key to this program is manageable weight with an emphasis on form (BELOW PARALLEL on squats and full lock out with a neutral spine on the press – do not over arch your back). Do not be He-Man/Women and increase your weight or reps – the program will not work if you do this. On the 3rd set, do as many reps as possible keeping good form. Do not go to failure on the last set – this means go until you feel you can’t get another without losing form.

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