Every minute on the minute for 12 minutes:
2 Squat Cleans @ 80% 1RM
Category: > Strength
15 rounds of:
Power snatch followed immediately by five overhead squats.
Start light and add weight.
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.
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.
Students!
For those choosing to depart from the Wendler strength cycle, here are this week’s strength workouts. Freshmen, my hope is to do SWOD2 during class on Wednesday, and SWOD3 during class on Friday.
SWOD 1: Push press 5-5-3-3-1 (first review this push press video)
On this, the idea is to go as heavy as you can, increasing the weight for each set. The last rep of each set should be a fight. If you feel you can go heavier, you’re welcome to do one more heavy single for a sixth set.
SWOD 2: Overhead squat 5-5-5-5-5 (overhead squat video)
This is a difficult movement. Really try to lock in your form here, with your shoulders active, arms locked out, chest up, getting to the bottom of the squat while keeping your knees out. Challenge yourself and go as heavy as you can without any degradation in form–but if your form is shaky, don’t go up in weight.
SWOD 3: Front squat 12×2 (12 sets of 2 reps), every 45 seconds (front squat video), dynamic effort @ 50-55% 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.
Record weights used to comments
Deadlift: 5-3-1+ … 75, 85, 95% of 4RM
Back squat: 5-3-1+ … same
Shoulder press: 5-3-1+ … same