Workouts for 12/18-12/23/2017

Hello Jets! This week marks the first week of our next Wendler cycle. If you need a refresher here's a great article and breakdown of how it works:

  • Week 1 (this week) - 3x5. You will do 3 sets of 5 reps each. On your final set, you will go for MAX reps. Basically, do 5 and then keep going!
  • Week 2 (next week) - 3x3. You will do 3 sets of 3 reps each. Same rules apply on the last set--go for MAX reps and see how many you can do!
  • Week 3 - 1x5, 1x3, 1x1. For this week, you will do 3 sets. The first of 5 reps, then rest. The second of 3 reps, then rest, the last set of only 1 rep--but you guessed it! Hit that 1 rep and try for more!
  • Week 4 3x5 (deload -- aka recovery)

After these 4 weeks, we will back off our strength cycle slightly and start ramping up our cardio to prepare us for The Open starting February 23rd.


Monday, December 18

STRENGTH/SKILL

10 Min EMOM:
    1 Hang Power Snatch, 1 OHS, 1 Squat Snatch

CONDITIONING

5 Rounds for Time:
    9 Box Jumps (24/20")
    15 Wall Balls    FB: 2-for1 WB
    21 Plate OH Sit-Ups


Tuesday, December 19

STRENGTH/SKILL

SuperSet
    Back Squat 3x5 @ 65%, 75%, 85% of 2RM
    10 Banded Pull Downs
Rest 2-3 Min in Between

CONDITIONING

10 Sets:
    100m Sprint
Rest 1 Min Between Each


Wednesday, December 20

CONDITIONING

"Barbara Lite"
3 Rounds for Time:
    20 Pull Ups
    30 Push Ups
    40 Sit-Ups
    50 Squats
Rest 3 Min Between Rounds

FB: 5 Rounds


Thursday, December 21

STRENGTH/SKILL

SuperSet:
    Press 3x5 @ 65%, 75%, 85% of 2RM
    45s Ring Support Hold
Rest 2 Min in Between

CONDITIONING

"Grexit"
For time:
10-8-6-4-2:
    Push Jerk (70%/60% BW)
    Hang Power Clean (same load)


Friday, December 22

STRENGTH/SKILL

Deadlift 3x5 @ 65%, 75%, 85% of 2RM

CONDITIONING

4 Rounds of 3-Minute Sets of:
   Min 1: 7 Thrusters (135/95#)
   Min 2: 14 Russian KBS (72/53#)
   Min 3: 30s Weighted Active Bar Hang    FB: 50% of BW


Saturday, December 23

CONDITIONING

"Michael"
3 Rounds for Time:
    Run 800 meters
    50 Weighted Good Mornings (45/35#)   FB: GHD Back Extensions
    50 Sit-ups    FB: GHD