• Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30)

• Shoulder Press x 5 (Decrease 10-20# from Last Week)

Skill:

• 14 Shoulder to Overhead
• 400M Run
• 14 Pull Ups
• 14 Thrusters
• 14 Pull Ups
• 400M Run
• 14 Shoulder to Overhead

Rest 3 Minutes

B) AMRAP in 5 Minutes

• Man Makers

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Wendler Method Week 12

A) 3 Sets: (Every 2:30 Minutes)

Shoulder Press

• Set 1 = 5 Reps @ 40%
• Set 2 = 5 Reps @ 50%
• Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of 1 RM + 10-20 LBS.

Skill:

• 21 Shoulder to Overhead 95/65
• 400M Run
• 21 Pull Ups
• 21 Thrusters 95/65
• 21 Pull Ups
• 400M Run
• 21 Shoulder to Overhead 95/65

Rest 3 Minutes

B) AMRAP in 7 Minutes

• 5/3 Bar Muscle Up
• 14 Burpee

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2 Minutes)

• Push Press + Push Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.)

*Goal is to use heaviest 2-3 loads from last week for all 6 sets.

B) 10 Sets: (Every 90 Seconds)

Shoulder Press

• Set 1 – 5 reps @ 50%
• Set 2 – 5 reps @ 60%
• Set 3 – 5 reps @ 70%
• Sets 4-9 – 3 reps @ 85-90%
• Set 10 – 10 reps @ 55-65%

Skill:

• 21 Shoulder to Overhead 95/65
• 400M Run
• 21 Pull Ups
• 21 Thrusters 95/65
• 21 Pull Ups
• 400M Run
• 21 Shoulder to Overhead 95/65

Rest 3 Minutes

B) AMRAP in 7 Minutes

• 5/3 Bar Muscle Up
• 14 Burpee

• 10 Minutes Mobility