Fitness
A. Three sets of:
Back Squat x 6-8 reps
Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings
Performance
A.
We are entering the 3rd cycle of Wendler. Make sure you completed all working sets before moving on. If you performed more than 3 reps of the last set of the 5-3-1 set, add 10 lbs to your 1RM and take 90% and complete the following. If you did not hit at least 3 reps, do not add weight this month. Stay with the weight you have and work toward getting in more and stronger reps.
Back squat
5@65%
5@75%
5+@85%
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 GHD Sit ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/14 lbs)