• Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30)

• Deadlift x 5 (Decrease 20-40# from Last Week)

Skill:

• High Hang Power Snatch + 2 Overhead Squat

B) 3 Sets:

• 20 Hip Ext.
• 20 Wt. Anchored Sit Ups
• 10 Banded Good Mornings

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Wendler Method Week 12

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

Deadlift

• 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:

• High Hang Power Snatch + Overhead Squat + High Hang Snatch

B) 3 Sets:

• 30 Hip Ext.
• 30 Wt. Anchored Sit Ups
• 15 Banded Good Mornings

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) Every 15 seconds for 5 minutes (21 total reps):

• 1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

*The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this Banded Deadlift Demo

B) 8 Sets: (Every 90 Seconds)

• Halting Clean Deadlift (Mid Thigh) + Hang Clean + Clean

*DO NOT perform touch and go.  Drop the bar after hand clean, and reset for clean from floor.  Work on position and bar path.

C) 9 Sets: (EMOM Set 1-5, Every 2 Minutes Sets 6-9)

Every minute, on the minute…
Back Squat

• Set 1 – 40% x 1 rep
• Set 2 – 50% x 1 rep
• Set 3 – 60% x 1 rep
• Set 4 – 70% x 1 rep
• Set 5 – 80% x 1 rep
• Set 6 – 85% x 1 rep
• Set 7 – 90% x 1 rep
• Set 8 – 95% x 1 rep
• Set 9 – 85% x Max Reps @ 20X1

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Skill:

• 500m Row
• 21 KB Swings 70/55
• 50 yrd Sled Push

• 30 Hip Ext.
• 30 Wt. Anchored Sit Ups
• 15 Banded Good Mornings

• 10 Minutes Mobility