Wendlers 4th cycle 5-5-5, (40%, 50%, 60%).

70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 3.

3 x 6 @ 70% of previous

3 sec pause at the bottom

Find 1 RTM

then

3 x 3 @ 80%

10-8-6-4-2
power clean 60/40kg
200m run

10min time cap

5 rounds for quality

• 12-15 double kb clean and jerk
• 8-12 ring row
• 15 cal row

Do unbroken sets, rest accordingly in between. 1min rest after every round.

Thruster 3,3,3,3

nousevilla painoilla
2 min. tauot

4 x 5

Set every 3 min

2 rep reserve

DYNAMIC WARMUP:
10+10 Ankles & calves pumps
10 Baby makers
10 Air squats slow & controlled
5 side plank crunch / side
20+20 kardashians (lat. Side steps)

2 sets:
6 box step ups
8 alternating lunges / leg
10 dumbbell goblet squats
10 alt. plank to single arm reach
5+5 bulgarian split squat no weight
10 abmat situps/ 7 ghd situps

WORKOUT AMRAP15:
RX:
8+8 Bulgarian split squat (2x 15/22,5kg)
8 double db/kb box step ups (2x15/22,5kg)
20 abmat situps / ghd situps

9.5km