Monday, March 26, 2012

March 26, 2012

Strength
We have finished our second Cycle of Wendler!  Now what?  On to cycle three! For squat and dead lift, your new projected 1-rep max is 10# heavier than it was at the beginning of the cycle.  For press, an added 5 lbs.  So you need to re-calculate your "Wendler #" (90% of your new projected 1RM for this second cycle of number).  That's how you will progress! 

Cycle 3, week 1:
Deadlift 5-5-5+ @ 65, 75, 85%

Metcon
From CrossFit Football

5 rounds of:
* 3 Power Snatches
* 3 Snatch Pulls (If this is a light weight for you, this will be a snatch HIGH PULL, and your elbows will be bent at the end of the movement.  If this is heavy for you, then your elbows won't get quite so high.  The goal, however, is to pull the $hit out of the bar and get it as high as you can.  Comprendo?)
* 3 Power Snatches
(105/75#)
2 minutes of rest between sets!

*Stay connected to the bar on each round. Do not drop the weight.  No resting with your hands on the bar and the bar on the ground between reps people.
*If weight is dropped, count number of drops and immediately perform an equal amount of burpees as a penalty.


1 comment: