11/03/2015

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Jakin in the full locked out, overhead position.

SWOD:

bent over rows

3-3-3-3-3

work up to a 3 rep max.

WOD:

for time

-300 double unders

-200 m walking lunge

-100 calorie row

**(2:1 ratio for substituting singles for double unders)

More Wendler Information: (this will start next week!)

**You’re using a specific percentage of your one-rep max. And not your full 1RM. The calculations are based on 90% of it.  Each training cycle lasts four weeks, with these set-rep goals for each major lift:

Week 1   3 x 5 @ 65/75/85%
Week 2   3 x 3 @ 70/80/90%
Week 3   3 x 5, 3, 1+ @ 75/85/95%
Week 4   Deload @ 40/50/60%

**When you see “5+, 3+, or 1+”, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

**After you finish the first 4 week cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and deadlift.

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