Here we go! Compare with how you did at beginning of semester:
Deadlift, 4 rep max
Shoulder press, 4 rep max
Back squat, 4 rep max
Push-ups, max reps in 2 minutes
Knees-to-elbows, max reps in 2 minutes
Burpees, max reps in 2 minutes
Hello students! At the beginning of the semester you did a row to measure your fitness level. Now at the end of the semester you’ll do it again to see how much progress you’ve made. Complete this at some point between now and when you take your P.E. final next week.
Freshmen: Row 2K
Sophomore women: Row 5K
Sophomore men: Row 6K
Push yourself! Compare your time with the beginning of the semester. Please post your progress!
SWOD 1: Push jerk 3-3-3-1-1
Watch this video and enjoy learning this explosive movement
SWOD 2: Dumbbell thrusters (video)
Do a set of 10 at a lighter weight. As many times as possible, go up in weight and do another set of 10. When you hit a weight at which you can no longer do 10, complete 25 reps in as many sets as necessary.
SWOD 3: Back squat 12×2 (12 sets of 2 reps), every 45 seconds, dynamic effort @ 65% of back squat 4RM
The purpose of a “dynamic effort” is bar speed. The weight is lighter, so strive to make each rep as explosive as possible, driving up rapidly from the bottom of each squat.
Enjoy the sunshine folks!
With a partner, for time:
40 ground-to-overhead, 95/65 lbs (alternating partners for each rep)
Piggyback ride length of soccer field, switch as needed
40 jumping alternating lunge (must do together with partner)
Wheelbarrow race length of field, switch as needed
40 hang power cleans (accumulated as a team, divide as you please)
One partner broad jumps, the other toy soldier length of field, switch halfway
40 squats (must do together with partner)
Backward run together length of field
40 partner ball slams, 6-16 lbs
Alternating med ball throw down length of field
40 partner med ball sit-ups
Alternating med ball throw down length of field
For students departing from the Wendler cycle:
SWOD 1: Front squat 5-5-5-5-5 (how-to video)
SWOD 2: Power clean 3-3-3-3-3 (video)
Remember, these are max efforts. Try to go up in weight each set, going as heavy as you can without your form degrading.
SWOD 3: Weighted pull-up 5-5-3-3-1
Good method to get the weight on: video; here is another video with lots of variations, but mute your sound before you click on it! The noise in the background is hideous.
