591 Durham Road
Wrightstown, PA 18940
Phone: (215) 598-7800

Wednesday August 12

August 11, 2015

8_11

SKILL: WENDLER DE-LOAD – all numbers are based on your max.

A. Back Squat

Set 1 – 5 reps @ 40% of Max
Set 2 – 5 reps @ 50% of Max
Set 3 – 5 reps @ 60% of Max

A. Shoulder Press

Set 1 – 5 reps @ 40% of Max
Set 2 – 5 reps @ 50% of Max
Set 3 – 5 reps @ 60% of Max

Between sets, perform Pull-up sets


METCON
For Time
:
90 Double Unders
30 Back Squats (155/105)
90 Double Unders
30 Front Squats (135/95)
90 Double Unders

*rack may be used for back squats, if available

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