Week 5

Day 1

Strength: 

1: Tempo snatch: 10 rounds – Every 2 minutes, complete:

-1x slow first pull snatch (Take at least 3 seconds to hit your launch position) + 1x snatch. Work up to a moderate weight for the day.

2: Back squat: 65%x 5 reps, 70%x5 reps, 75%x 5 reps, 80%x 5 reps, 85%x 5+ reps.

*For this second Wendler cycle, add 10# to your 1 RM from which you take your % off of. Also, if you are a competitive athlete, take these percentages off of 90% 1 RM.

3: For time:

-50m handstand walk

Work Capacity: Complete the following for time:

-15x Power snatch (95#/65#)

-5x muscle up

-12x power snatch (95#/65#)

-4x muscle up

-9x power snatch (95#/65#)

-3x muscle up

-6x power snatch (95#/65#)

-2x muscle up

-3x power snatch (95#/65#)

-1x muscle up

Core: 3 round:

-5x skin the cat

-rest 90 seconds

-12x Reverse hyper (AHAP)

-rest 90 seconds

Day 2

Strength: 

1:Clean + hang clean: 10 rounds – Every 2 minutes, complete:

-1x clean+ 2x hang clean. Work up to a max load for the day.

2: Push press: 65%x 5 reps, 70%x5 reps, 75%x 5 reps, 80%x 5 reps, 85%x 5+ reps.

*For this second Wendler cycle, add 5# to your 1 RM push press from which you take your % off of. Also, if you are a competitive athlete, take these percentages off of 90% 1 RM.

Work Capacity: Complete the following for time:

-50x thrusters (75#/55#)

-50x sumo deadlift high pull (75#/55#)

-50x pull up

-50m prowler push (Heavy)

Conditioning: Complete 10 rounds of:

-Row 150 @ threshold pace

-Row 150m @ recovery pace

Day 3

Strength:

1: Pause front squat: Work up to a max for the day in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1.

2: 16 minutes – EMOM, perform:

-Odd minute: 1x snatch balance (Work up to max for the day)

-Even minute: 5x max height box jump

*For the snatch balance, warm up to your working weight before the even/odd begins.

Work Capacity: Complete 10-9-8-7-6-5-4-3-2-1 reps of:

-2-arm KB clean to overhead (53#/35#)

-Strict HSPU

Core: 3 rounds:

-15x evil wheels (Standing if possible)

-Rest 90 seconds

-5x Front rack Sotts press (AHAP)

-Rest 90 seconds

Day 4

Strength: 

1: 60 yard suicide sprint: 8 rounds – Every 90 seconds, perform:

-1x 60 yard suicide sprint.

*For these you will need a start line, 10 yard mark and a 40 yard mark. On go, sprint out to 10 yards, touch the line and sprint back to the start line, touch the line, then immediately explode into a all out 4o yard dash to the end cone.

2: Deadlift: 65%x 5 reps, 70%x5 reps, 75%x 5 reps, 80%x 5 reps, 85%x 5+ reps.

*For this second Wendler cycle, add 10# to your 1 RM deadlift from which you take your % off of. Also, if you are a competitive athlete, take these percentages off of 90% 1 RM.

Work Capacity: 5 rounds: Every 5 minutes, complete:

-Row 500m

-5x bar muscle ups

-5x pistols, each leg (weighted if possible)

Day 5

Strength: 

1: Snatch ladder: In 6 minutes, complete as many reps as possible in the following snatch ladder:

-5x snatch (135#/95#), 4x snatch (155#/115#), 3x snatch (185#/125#), 2x snatch (205#/145#), Max rep x snatch (225#/165#).

*If you max out before the 6 minutes, start the ladder again from the start until time is up.

2: Bench press: 65%x 5 reps, 70%x5 reps, 75%x 5 reps, 80%x 5 reps, 85%x 5+ reps.

*For this second Wendler cycle, add 5# to your 1 RM bench press from which you take your % off of. Also, if you are a competitive athlete, take these percentages off of 90% 1 RM.

Work Capacity: Complete as many rounds as possible in 20 minutes of:

-2x Overhead squat (135#/95#)

-6x chin up

-8x KB swing (32kg/24kg)