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 x 3 (Add 5/10# from last week)

Skill:

• 200-400m Run
• 10-15 Burpee
• 10-15 Push Press
• 20-30 Double Unders/60 Single Unders

• 10 Minutes Mobility

3 Sets:

• Strict Handstand Push Up x 6-8/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 10

3 Sets: (Every 2:30 Minutes)

Shoulder

• 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:

• 400m Run
• 15 Over Bar Burpee
• 15 Push Press 95/65
• 30 Double Unders

• 10 Minutes Mobility

3 Sets:

• Strict Handstand Push-Ups x 6-12 reps (if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
• L-Seated Dead Hang x 30-45 seconds
• Unbroken Double-Unders x 40

Strength:

A) 6 sets: (Every 90 Seconds)

• Push Press + Split Jerk

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Build over the course of the 6 sets.

B) Strict Overhead Press (Every 2 Minutes)

• 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 – 3 reps @ 85-90%
• Set 8 – 10 reps @ 55-65%

*Choose the same load for all four 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.

• 500m Row
• 15 Over Bar Burpee
• 15 Push Press 115/75
• 30 Double Unders

• 10 Minutes Mobility