1
Jun
06/02/2016
Clinton Hill, East Williamsburg – CROSS TRAINING
Announcements:
Ladies Night – Thursday, June 23; 6:30-7:30 WOD, followed by wine.
Williamsburg Grand Opening June 18th
Weightlifting
Cycle 3 Week 1 of Wendler:
So we are adding 10lbs to our training max number for this cycle. You will look back to the date of 04/02/16 or you can try 04/07/16.Make sure you are NOT looking at what your 1RM is today!
Anyone who has not done pressing more than 4+ times in their history should find a 5rep max.*Anyone get more then +9reps on C2W3 should increase the training max to 12.5#
So we are adding 10lbs to our training max number for this cycle. You will look back to the date of 04/02/16 or you can try 04/07/16.Make sure you are NOT looking at what your 1RM is today!
Anyone who has not done pressing more than 4+ times in their history should find a 5rep max.*Anyone get more then +9reps on C2W3 should increase the training max to 12.5#
C3W1: Back Squat (65% of TM+10#, 75% of TM+10#, 85% of TM+10#)
5 at TM+10 x 65%,
5 at TM+10 x 75%,
5 or more at TM+10 x 85%,Training Max is 90% of your 1RM. So take 65% of 90% of your 1RM than add 10#, etc.
It’s crucial to rest as long as needed on the last set and focus on getting as many reps as you can.*Put your final weight and reps in Wodify
5 at TM+10 x 75%,
5 or more at TM+10 x 85%,Training Max is 90% of your 1RM. So take 65% of 90% of your 1RM than add 10#, etc.
It’s crucial to rest as long as needed on the last set and focus on getting as many reps as you can.*Put your final weight and reps in Wodify
WOD (Time)
15 – 12 – 9 of:
Alternating Front Rack Lunges (135#/95#)*
Bar Facing Burpees
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*Barbell starts on the ground