July 22 2016

July 22 2016

SWOD: Week 7 Deadlift* (18 min)

*If you don’t have a 1RM, find one, unless you are new (3×5 @moderate instead)

Wendler Program Notes:

  • Determine your “base number”.  Base number= 90% of (your 1RM + 10lbs).
  • “+” denotes do that number of reps and then as many as you can until failure

Deadlift: 5,3,1

Set 1: 5 reps at 75% of base number

Set 2: 3 reps at 85% of base number

Set 3: 1+ reps at 95% of base number

WOD

5 Deadlifts (185/135)

1 Round of “Cindy”

5 Deadlifts (185/135)

1 Round of “Cindy”

Rest 1 min

4 Rounds including rest periods

(20 min cap)