3 Sets:

• Handstand Hold/Waiters Hold x 15-30 Seconds
• L-Seated Dead Hang/Plank Hold x 15-30 Seconds
• Double Unders/Single Unders x 30-40

Strength:

4 Sets: (Every 2 Minutes)

• Shoulder Press x 3 (Add 5/10# from 2 weeks ago)

Skill:

• 200-300m Run
• 15-20 KB Swings
• 15-20 Push Ups
• 200-300m Run

• 10 Minutes Mobility

3 Sets:

• Nose to Wall Facing Handstand Hold x 30-45 Seconds
• L-Seated Dead Hang x 15-30 Seconds
• Double Unders x 30-40

Strength:

Wendler Method Week 9

3 Sets: (Every 2:30 Minutes)

Shoulder Press

• Set 1 = 5 Reps @ 65%
• Set 2 = 5 Reps @ 75%
• Set 3 = Max Reps @ 85%

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

Skill:

• 400m Run
• 10 Alternating Single Arm DB Snatch 50/35
• 15/10 Dips
• 400m Run

• 10 Minutes Mobility

3 Sets:

• Strict Handstand Push Up x 4-10 (3 Negatives at 4-6 seconds down each rep)
• L-Seated Dead Hang x 30-45 Seconds
• UB Double Unders x 30-40

Strength:

A) 8 Sets: (Every 90 seconds)

• Split Jerk x 2 (Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

*Loads per set (by %): 60, 65, 70, 75, 80, 85, 85, 85

B) 7 Sets: (Every 90 Seconds)

Shoulder Press

• Set 1 – 5 reps @ 50%
• Set 2 – 5 reps @ 60%
• Set 3 – 5 reps @ 70%
• Set 4 – 3 reps @ 85-90%
• Set 5 – 3 reps @ 85-90%
• Set 6 – 3 reps @ 85-90%
• Set 7 – 10 reps @ 55-65%

*Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

• 400m Run
• 10 Alternating Single Arm DB Snatch 70/50
• 20/15 Ring Dips
• 400m Run

• 10 Minutes Mobility