Wendler week 1

7-7-7-7-7

Five rounds of 7 reps of:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

You cannot set the bar down until you have finished a complete round
65-95-115-120-125(5)-125

8min AMRAP of:
* 7 HSPU
* 14 T2B
* 21 split jump
* 28 DU

3 rounds
400 m run
21 kettlebell swing (8 kg)
12 box jumps

3rds, untimed
500m row
10 bench press 135# + 40# chains
10 KB Swing 2pd
4 Muscle ups

Lift: deadlift 5-5-5

WOD: Emo Tabata Diane

Deadlifts 225/135
HSPU

Alternating between the 2 exercises; 20 seconds of deadlifts, 10 seconds of rest, 20 seconds of HSPU, 10 seconds of rest for eight rounds. Score is total reps.

Front Squat:
- 3 rounds: 40kg x 6 = 240
60kg x 6 = 360
80kg x 3 = 240
TOTAL = 840
Seated Calf Raise:
- 3 rounds: 60kg x 6 = 360
70kg x 6 = 420
70kg x 6 = 420
TOTAL = 1,200
Barbell Lunge (resting on shoulders and backward step):
- 3 rounds: 40kg x 10 = 400 (5 lunges each leg)
50kg x 10 = 500
60kg x 10 = 600
TOTAL = 1,700
Hamstring Cable Pull:
- 3 rounds: 8.75kg x 12 = 105 (6 each leg)
8.75kg x 12 = 105
8.75kg x 12 = 105
TOTAL = 315

                                                 GRAND TOTAL = 4,055

Starr Workout

Deep Squat (5-5-3-3-3)

185-225-245-275-295

Calf Raise 3x30

Standing: 100-100-110

Seated 45-70-70

Push Press 2 RM

AMRAP 20 mins
5 x Pullups
10 x Pushups
15 x Sqauts