Strength
Push Press (Wendler Week 1)
We are starting the Wendler cycle for Push Press. All percentages for this cycle are based on a “WORKING MAX” that is calculated by taking 90% of your actual or best estimated 1 Rep Max (1RM). If you do not have ANY numbers for push press, you may be able to approximate it based on your max strict press or push jerk. If you are a very new athlete, talk with your coach about whether you could/should estimate your 1RM or perform 5×5 ascending. Ask your coach if you have any questions about how to calculate your working max, since you will be using this number for the next 4 weeks.
Warm-up sets: 5-5-3
5 reps @ 40% of working max
5 reps @ 50%
3 reps @ 60%
Working sets: 5-5-5+
5 reps @ 65%
5 reps @ 75%
5+ (at least 5 but as many as possible with good form) @ 85%
Conditioning
EMOM 18 minutes, alternating between:
12 Calorie Row
12 Wall Balls (20/14 to 10’/9′ targets)
[Rx+: 15 Cal Row, 15 Wall Balls]
*If at any point you are unable to complete the work within the minute, reduce # reps by 1 at a time*
Record total rounds completed at prescribed # of calories/reps (max = 18)