Tuesday - June 12, 2012

Amissvillers:  I know we have kind of veered away from "Wendler", but you are ALWAYS welcome to do your Wendler Lifting on days we have Shoulder Press/Back Squat/Deadlift instead of the 3-3-3 or 5-5-5 that is posted.  You may have to re-establish your one rep max and update your numbers. For anyone in Warrenton wanting to get stronger/lift more weight, you have the option of doing Wendler as well on the days we do those specific movements during Skill/Strength.  To the right of this page,  you will see a box that reads 531, click on that box and it will pull up an excel template already programed to read the weights you should use one you determine your number of reps at a certain weight.  Once you plug in this information, the rest of the work is done for you and you just follow the weights as they will change each week for you.  This is optional for all, but it would be something where you can track your strength progress, which is pretty cool.

During Skill/Strength today we will be determining your "theoretical" one rep max for the Wendler Spreadsheet.  Do max reps at a weight of choice of the following movements: Back Squat, Deadlift, Shoulder Press. 
 
WOD
21-15-9
HandStand Pushups
Ring Dips
Pushups
 
 

 

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