Monday, June 3 – Wendler Phase 2

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Accomplishandsucceed

1.  Mobilize with lacross ball and foam roller with a KB – shoulders/lats, upper and mid-back, hip flexors and IT Band

2.  Warmup with 3 sets of 8 Barbell Box Step Ups -24" superset with 8 DB Box Jumps -20", increase weight each time

3. Wendler Phase 2 Back Squat and Bench Press

(training 1RM = 90% of PR)

  • 70% of training 1RM x3 reps
  • 80% of training 1RM x3 reps
  • 90% of training 1RM x3+ reps

4.  5 min AMRAP:

  • 2 MU
  • 3 Ground-to-Shoulder Stones -108# M/70# W
  • 20 Double Unders

5. Gym WOD – "Three Tabatas", later in day preferrably

Comments

  1. Kenny Mazzarese says:

    Back Squat BL: 300 lb
    70%-210-3x
    80%-240-3x
    90%-270-4x
    Bench Press BL: 210 lb
    70%-145-3x
    80%-170-3x
    90%-190-3x
    Tabata WOD: 8x-20s/10s
    6 cal – 5 press – 15 squat
    Nuts & Bolts:
    Worked on the muscle up transition.

  2. Wendler bench – 160 – 185 – 205 x 5
    AMRAP – 5 + 2

  3. BS
    225×3, 245×3, 265×3
    Bench
    265×3, 285×3, 300×3
    Tabata 6cal, 5(50lbs) 10sq
    Comp squad Amrap, 2+ rds

  4. BS
    155 x 3
    175 x 3
    200 x 8
    Bench
    125 x 3
    140 x 3
    160 x 5
    AMRAP 2 rounds + 2 muscle ups RX’d
    Three Tabatas 6/3/16 total 25 rx’d

  5. Wendler Phase 1
    Bench (Had to use weird Cybex thing bar fixed on a track…way easier than normal bench so weights are much higher than percentages based off my PR)
    95# x 5
    105# x 5
    115# x 6
    Back Squat
    90% of 167 = 150#
    95# x 5
    105# x 5
    125# x 5

  6. Liz Miller says:

    1. I miss everybody at the gym!
    2. I woke up at 530 this morning to run “tabata stairs” and the lowest number of steps ran was 15, then I did sit ups and push ups (knees) and got 16 and 10 respectively.

  7. Tara Ross says:

    BS
    142×3
    162×3
    182×3
    Bench
    85×3
    97×3
    110×5
    I completed this Tuesday AFTER gym WOD Dirty Labor.
    Catching up from being gone at regionals.

  8. BS
    85-3
    97-3
    109 x 4
    BP
    60-3
    68-3
    77-7
    Done on 6/6
    Nutriition today = A

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