Wendlers - Week 3
Bench Press
5,3, 1+

"The Baseline"
500M Row
40 Air Squats
30 Sit Ups
20 Push-ups
10 Pull-ups

Perform 1 lift and add 10/5kg.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Add up the 1RM of each movement and post the total weight!

Hang power clean 4 x 5

• four heavy sets of five

Wendlers 5-3-1 - Week 2
Bench Press
3, 3, 3+

Leuanveto kippaamalla 3 x maksimi toistot tyyli vapaa

tauot 2 min.

15 mins working on Snatch tech
Focus on catching in a full squat

Barbell cycling x12

1) 8 power clean
2) 8 stoh
3) 8 hang squat clean
-neljä kertaa läpi 1-2-3

Lift every 2min

Bent Over Barbell Row 4x10

5 x 3
Ahap