Thursday 5/14/15


New cycle of lifts begins this week with Thursdays now being Deadlifts. Athletes that have a true 1RM Deadlift should take 90% of that to determine their working weight, and follow the Wendler percentages. Newer athletes or those that do not have a 1RM Deadlift will be doing 3 sets of 5 reps, increasing the weight.

Deadlift (Wendler Week 1 (5+) OR 3×5 with increasing weight)

ALL athletes: be sure to get in 2-3 warm-up sets before starting working sets

Wendler Week 1 (5’s): based on working weight of 90% of 1RM:

-5 reps @ 65% of working weight
-5 reps @ 75% of working weight
-5 reps @ 85% of working weight (as many reps as possible, must be more than 5)


5 Rounds:
5 DB/KB Deadlifts (to mid-shin)
5 DB/KB Hang Cleans
5 DB/KB Push Press
5 DB/KB Front Squats
Rest 1 minute

*5 burpee penalty if DBs/KBs are dropped within the round

Record total weight (sum of DBs/KBs)

Categories: WOD

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