WARMUP
:30 Bike (Mod pace)
10 Single DB Curls
10 Air Squats (:01 pause @ bottom)
10 Alt. Lunges
Intoβ¦
:30 Bike (Mod-hard pace)
10 Alt. Single DB Hang Power Cleans
10 Goblet Squats
10 Alt. Goblet Lunges
Intoβ¦
:30 Bike (Hard pace)
10 DBL DB Hang Power Cleans
10 DB Front Squats
10 DB Farmer Alt. Lunges
STRENGTH
Back Squat for load:
5-5-5
*Keep weight Light across all sets. This is a Deload Week.
(Score is Weight)
Week 5 of 6 Wendler
WORKOUT
ON AN 7:00 RUNNING CLOCK…
80/60 Cal Bike
Max DB Hang Power Cleans (50/35) with Time Remaining…
-Rest 2:00-
ON A 5:00 RUNNING CLOCK…
40/30 Cal Bike
20 DB Hang Power Cleans
Max DB Farmer Lunges with Time Remaining…
-Rest 2:00-
ON A 3:00 RUNNING CLOCK…
20/15 Cal Bike
10 DB Hang Power Cleans
10 DB Farmer Lunges
Max DB Front Squats with Time Remaining…
(Score is Total Reps of Max DB Movements)
PARTNER OPTION
IN TEAMS OF 2…*
ON A 9:00 RUNNING CLOCK…
90/70 Cal Bike
50 DB Hang Power Cleans (Athlete Choice)
*Note time finished.
-Rest with Time Remaining-
ON AN 7:00 RUNNING CLOCK…
50/40 Cal Bike
40 DB Hang Power Cleans
40 DB Farmer Lunges
*Note time finished.
-Rest with Time Remaining-
ON A 5:00 RUNNING CLOCK…
30/25 Cal Bike
20 DB Hang Power Cleans
20 DB Farmer Lunges
20 Front Squat
*Note time finished.
(Score is Total Time)*
*Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time.
**P1 works while P2 rests. Split all work as needed.
