• Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

• Bench Press x 3 (Add 5/10# from 2 Week ago)

Skill:

• Wall Ball
• Jumping Pull Up
• 1 Minute Rest

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Wendler Method Week 10

3 Sets: (Every 2:30 Minutes)

Bench Press

• Set 1 = 3 Reps @ 70%
• Set 2 = 3 Reps @ 80%
• Set 3 = Max Reps @ 90%

*Percentages are based off of 90% of new calculated max.

Skill:

• Thrusters 65/45
• Jumping Pull Ups
• Rest 1 Minute

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2:30)

Front Squat

• Set 1 – 3 reps @ 60%
• Set 2 – 3 reps @ 70%
• Set 3 – 2 reps @ 80%
• Set 4 – 2 reps @ 85-90%
• Set 5 – 1 rep @ 95%

B) 6 Sets: (Every 90 Seconds)

• Power Clean + Hang Clean + Jerk (Build to today’s heaviest set)

21-15-9

• Thrusters 95/65
• Pull Ups

• 10 Minutes Mobility