21
Jun
02/22/2016
CH, EW, WB – CROSS TRAINING
Weightlifting
Cycle 3 Week 4 of Wendler:
Make sure you are NOT looking at what your 1RM is today!
Anyone who has not done Benching more than 5+ times in their history should find a 5rep max.
Make sure you are NOT looking at what your 1RM is today!
Anyone who has not done Benching more than 5+ times in their history should find a 5rep max.
C3W4: Shoulder Press (5-5-5 DeLoad week)
5 x 75% TM + 10#
5 x 85% TM + 10#
5 x 95% TM + 10# Training Max is 90% of your 1RM. So take 70% of 90% of your 1RM than add 10#, etc.
.*Put your final weight and reps in Wodify
5 x 85% TM + 10#
5 x 95% TM + 10# Training Max is 90% of your 1RM. So take 70% of 90% of your 1RM than add 10#, etc.
.*Put your final weight and reps in Wodify
WOD – Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
*Scale weight that allows you to finish under cap of 8 minutes.
**You should be able to do the set of 21 unbroken or either break it up 1 to 2 times.
**You should be able to do the set of 21 unbroken or either break it up 1 to 2 times.
Announcements:
Hey Ladies…..Woman’s WOD & Wine June 23rd @ 6:45pm at Clinton Hill
~~ New Schedule ~~
*OLY Barbell club, Monday 8pm (ch) Wednesday 8pm (ew) look under BK Fit Barbell Club (no cross-training classes)
** Power Lifting will take place at Williamsburg location at S&S Barbell club. Please go to that location to lift.
*** More Open Gym times.