Wednesday, July 24

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1.  Wendler Deload Phase – Deadlift and Shoulder Press

The idea of any deload is to give the body a rest so it can recover and then move forward. You can't step on the gas all the time.
 90% of 1RM is baseline to calculate other percentages off of.  Don't go up in weight any further than that!  Be very proficient to form and perfect bar path.

    40% x5 Reps
    50% x5 Reps
    60% x5 Reps

NO max reps on last set, only 5.

2. AMRAP 15
7 C2B Pull Ups
10 1-Arm DB Squat Snatch (35,25#)

3. Gym WOD – Sprints


You don't have to be one of the best in the world today, or even the best in your gym today.  
If you work harder than every one else, 
If you have a love for this like no one else, 
If you commit yourself to improving every day, month after month and year after year, 
If you have confidence and truly believe –
 You will become one of the best in the world.

Check out how much Lindsey has improved over the past few seasons.
Lindsey Valenzuela, 2009




  1. Liz Miller says:

    Haven’t been here enough to stick with Wendler.
    AMRAP 15
    HSPU attempts, Regular Pull Ups (PR! Most full pull ups I’ve done without a band) and 20# snatch. 2rds + 6 snatch. Took this WOD to really work on form and feeling the movements.
    Sprints! Fastest 6.4, slowest 8-10ish. I conquered my fear of running. Woo hoo!

  2. 40 yd sprints
    Fastest = 5.5ish
    Slowest = 7ish
    Wendler Deload on DL & SP
    15 min AMRAP
    RegularPull Ups
    25# 1 arm snatch
    6 rounds + 1 db snatch

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