Strength
A. Bench Press: Find 1RM
Then,
B. Strict Chin Up (weighted if possible): 4×5 (2 min rest)
Conditioning
8 min AMRAP:
- 30 Double Unders
- Push Press (115/75)
- CTB Pull Ups
*each round starts with 30 double unders, then complete push press and pull ups starting with 2/2, increasing by 2 each round
**First round is 2 push press/2 pull ups, second round is 4/4, third round is 6/6, etc.
Post WOD:
Structural Balance:
Powell Raises: 3×10
New Strength Cycle
This is our first week of the Wendler 531 program. I won’t go through a lengthy description on this site; there are plenty of blogs that have done that work (here is one such blog).
If you are interested enough you can checkout Wendler’s book: Wendler 531.
For the next three weeks there will be less variety in our strength work. Our strength schedule is as follows:
Monday: Back Squat
Tuesday: Bench press
Wednesday: Olympic/gymnastic technique or additional strength work
Friday: Deadlift
Saturday: Press
Each week you should make sure you perform the squat, press, deadlift and bench press. If you are a 3 day/week member, you may want to make up 1-2 of those movements after the WOD in place of the supplemental work.