Tag Archive: shoulder press


SWOD 1: Deadlift 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)

SWOD 2: Backsquat 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)

SWOD 3: Shoulder Press 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)

This is the last week in the Wendler cycle, the deloading phase.  The last set is not a plus one (+1) effort. Piece of cake!

SWOD 1: Deadlift 5 – 3 – 1+
75, 85, and 95% of your 4-rep max (or 90% of your 1RM)

SWOD 2: Back squat 5 – 3 – 1+
75, 85, and 95% of your 4RM

SWOD 3: Shoulder Press 5 – 3 – 1+
75, 85, and 95% of your 4RM

Remember, the last set in each exercise is as many reps as possible at 95% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.

SWOD 1: Deadlift 3 – 3 – 3+
70, 80, and 90% of your 4-rep max (or 90% of your 1RM)

SWOD 2: Back squat 3 – 3 – 3+
70, 80, and 90% of your 4RM

SWOD 3: Shoulder Press 3 – 3 – 3+
70, 80, and 90% of your 4RM

Remember, the last set in each exercise is as many reps as possible at 90% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.

SWOD 1: Deadlift 5 – 5 – 5+
65, 75, and 85% of your 4-rep max (or 90% of your 1RM)

SWOD 2: Back squat 5 – 5 – 5+
65, 75, and 85% of your 4RM

SWOD 3: Shoulder Press 5 – 5 – 5+
65, 75, and 85% of your 4RM

The first set is 5 reps of 65% of your 4-rep max; the second set is 75%; the last set in each exercise is as many reps as possible at 85%. E.g. if your 4RM on the deadlift is 225 lbs (or your 1RM is 250), your sets would be 5 reps at 145, 5 reps at 170, and as many reps as you can knock out at 190. Record weights and reps to comments.

4 rep max back squat

4 rep max shoulder press

WOD (instructor’s choice between two:)

Christine
3 RFT:
500m row
12 deadlifts (60% 4RM)
21 box jumps, 20″

Helen
3 RFT:
400m run
21 kettlebell swings, 1.5/1 pood
12 pull-ups

4 rep max shoulder press

4 rep max deadlift

4 rep max back squat

2 minute max effort push-ups

2 minute max effort knees-to-elbows

2 minute max effort burpees