“Mountain Man”

Week #4 Wendler Shoulder Press
Deload
40%x5
50%x5
60%x5 (no plus this week)

“MOUNTAIN MAN”

On the Minute x 15
Minute 1 – 20 Wallballs
Minute 2 – 7 Box Jumps
Minute 3 – 5 Power Cleans (climbing in weight)

 

Elliot showing Henry some “Brotherly Love?”

Strict Gymnastics and “Crowbar”

SKill: Strict Gymnastics work. Quality > Quantity
Minutes 0:00 – 5:00:
6 Banded Strict Ring MU 
30 Double-Unders

Minutes 5:00 – 10:00:
10 Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth.
15 AbMat Sit-Ups

Minutes 10:00 – 15:00:
7 Strict Pull-Ups (band as needed to ensure first set is unbroken)
20 Hallow Rocks

Then:

“Crowbar”
AMRAP 4:
18 Power Snatch
18 Burpee Pull-ups
Max Calorie Row

Rest 4:00

AMRAP 4:
15 Power Snatch (increase 5-20# from last round)
15 Burpee Pull-ups
Max Calorie Row

Rest 4:00

AMRAP 4:
12 Power Snatch (increase another 5-20# from last round)
12 Burpee Pull-ups
Max Calorie Row

Body Armor – The Burn is REAL!

Movement Prep Work:
3 Sets, not for time:
8 Suitcase Deadlifts (each side)
8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg)

Week #4 Wendler Back Squat
Remember the %ages below are still taken from 90% of your true 1Rep Max .
Deload
40%x5
50%x5
60%x5 (no plus this week)

Then:
“BODY ARMOR”
3 Sets, Not for Time:
10 Romanian Deadlifts (moderate load)
20 GHD Sit-Ups
30 Hip Extensions
50 Banded Pull-Aparts – https://youtu.be/VHRiIjvHJpY
200 Meter Kettlebell Carry*

Make Up Sundays

“Amma”

“Amma”
4 Rounds:
15 Burpee Box Jumps
20 Calorie Row
16 Hang Power Snatch
400 M Run

 

 

“Frantic”

Wendler Bench Press Week 3

75%x5

85%x3

95%x1+

Then:

“Frantic”

21/18 Cal Bike or Row

18 Thurusters

15 Pull Ups

Make Up Thursday

Wendler, Pistols, and Shoulder to Overhead

Week #3 Wendler Shoulder Press
75%x5
85%x3
95%x1+

Week #3 Wendler Deadlift
75%x5
85%x3
95%x1+

Then:

7 minute AMRAP

Ascending ladder of 2, 4, 6, 8, 10….

2 Shoulder to Overhead
2 Alternating Pistols
4 Shoulder to Overhead
4 Alternating Pistols
6 Shoulder to Overhead
6 Alternating Pistols
etc…..

Sand Bar

Teams of 3:
400m Sandbag Run
125 Pull-Ups
400m Sandbag Run
100 Deadlifts
400m Sandbag Run
75 Front Squats
400m Sandbag Run

 

 

Wendler Deadlift and Happy Hour

Week #2 Wendler Deadlift

Deadlift
70%x3
80%x3
90%x3+

“HAPPY HOUR”
3 Rounds:
12 Power Cleans
12 Chest-to-Bar Pull-Ups
12 Push Jerks
12 Toes to Bar