Warm up:
400 m run
HMD x 4
10 inch worms
10 air squats
15 pull ups
15 ab mat sit ups
Strength:
Bench Press
5 x 65%, 5 x 75%, 5+ x 85%
| Week 1: 3x5+ | Week 2: 3x3+ | Week 3: 1x5, 1x3, 1x1+ | Week 4: 3x5 (Deload) |
| Wendler Percentages | |||
| Week 1 | Week 2 | Week 3 | Week 4 |
| 65% | 70% | 75% | 40% |
| 75% | 80% | 85% | 50% |
| 85% | 90% | 95% | 60% |
Met Con:
2000 m row
50 pistols, alternating legs
30 Hang Cleans
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