• Russian KB Swings x 65

Strength:

4 Sets: (Every 2 Minutes)

• Deadlift x 2 (Add 5/10# from last week)

Skill:

• 750m Row
• 10 Rds of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Squats)

• 10 Minutes Mobility

• Russian KB Swings x 65

Strength:

Wendler Method Week 10

3 Sets: (Every 2:30 Minutes)

Deadlift

• Set 1 = 3 Reps @ 75%
• Set 2 = 3 Reps @ 85%
• Set 3 = Max Reps @ 95%

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

Skill:

• 10-1 Clean and Jerk 135/95
• 1 Round of Cindy 5 Pull Ups, 10 Push Ups, 15 Squats

• 10 Minutes Mobility

• Russian KB Swings x 65

Strength:

A) 7 Sets: (EMOM)

• Banded Deadlifts x 3 @ 55% 1 RM Deadlift + 20% Band Tension of 1 RM Deadlift

*work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

B) 8 Sets: (Sets 1-5 EMOM, Sets 6-8 Every 2 Minutes)

Back Squat

• Set 1 – 40% x 1
• Set 2 – 50% x 1
• Set 3 – 60% x 1
• Set 4 – 70% x 1
• Set 5 – 80% x 1
• Set 6 – 85% x 1
• Set 7 – 90% x 1
• Set 8 – 95% x 1

• 10-1 Clean and Jerk 155/105
• 1 Round of Cindy 5 Pull Ups, 10 Push Ups, 15 Squats

• 10 Minutes Mobility