09/10/2018

Encinitas – Group Class

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Warm-up

Run 200m

5 Pull Up

10 Push Up

15 Air Squat

4 Inch Worm

10 Single leg KB Deadlift each leg

20 BarbellGood Morning

20 single leg banded hamstring curl each leg move into

Banded Hamstring Stretch

Foam Roll or extra mobility

Strength

Deadlift

Wendler 5-3-1 Protocol

MONTH 3 (Final Month)

Use 90% of your 1 RM PLUS 20-30# to calculate the percentages for your lifts.

Max Reps needs to be an all out 100% effort push. Leave nothing in the tank

75% x 5 Reps

80% x 5 Reps

85% x 5 or more Rep

Deadlift

Metcon

Metcon (Time)

7 Rounds

5 Power Snatch

1 Round Cindy

Rx Barbell 115/80

Rx+ Barbell 135/95
1 Round Cindy

5 Pull Up

10 Push Up

15 AIr Squat

Metcon (Time)

7 Rounds

5 Power Snatch

1 Round Bar Muscle Up Cindy

Rx Barbell 115/80

Rx+ Barbell 135/95
1 Round Cindy

3 Bar Muscle Up

10 Push Up

15 Air Squat