What damper setting to use? – Mon 12.05.16

 In W.O.D.

Strength:  Front Squat 5-5-5-5-5

Conditioning:  Complete the following for time:
– 25 Calorie Row
Then, four rounds of:
– 15 Med. Ball Clean + Wall Ball (Performance/Fitness: 20/14# to 10′, Health: 14/10# to 10/9′)
– 15 Box Overs (Performance: 20/24″, Fitness: 24/20″, Health: as high as possible)

*Med. Ball Cleans + Wall Ball:  Every rep starts on the ground, perform a full squat clean with the med ball.  From the bottom of the squat, explode up and straight into a Wall Ball, throwing the ball to the required height.  After catching the ball, return the ball to the floor for the next rep.  Touch and go is fine as you cycle reps


*Optional Strength:  Wendler Week 1 Day 1:
This is the start of the 2nd cycle.  Percentages are off your new TRAINING MAX, which is 5-10# higher than last training max:
– Back Squat
65% x 5
75% x 5
85% x 5+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)


Progressing in Wendler:

After a deload week, we go to the next cycle and rest all of our numbers.

It’s easy to do.  Same exercises from last time (Back Squat, Deadlift, Bench Press, and Power Clean).  The first four weeks were a great way to establish some personal rep records. In the second four week cycle, you will increase your Training maxes no more than 5 pounds per upper body lift, and no more than 10 pounds for lower body lifts. These increases are to the max that you’re basing your percentages on. You’re NOT increasing the weight for each set.

So if your original 1 rep max Back Squat was 200#.  Your training max for the first cycle was 180#.  This second cycle, increase that training max to up to 190#.  Then all the percentages will stay the same, just off the new training max!

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