Search
  • CrossFit Solano

Wendler clear up...


It has been brought to my attention some people have been following the Wendler programming, however, incorrectly.

We lost some of you in the "weeks" and "cycles".

There are four weeks in a cycle. Depending on the lift, you add 5 pounds or 10 pounds per CYCLE. 5 pounds is added to Bench and Press, 10 pounds is added to the front squat. These pounds are made at the beginning of each cycle and remain the same for all 4 weeks.

So for today, Monday - Press, for example...

My 1 RM is 110; I multiply that by .9 to get my 90% (training weight) and get 99 (round to 100). The lifts are prescribed as:

5 @ 75% (100# x .75 = 75 cycle 3 add 10# = 85 to lift)

3 @ 85% (100# x .85 = 85 cycle 3 add 10# = 95)

1+ @ 95% (100# x .95 = 95 cycle 3 add 10 = 105)

This means you add 10# total to each lift after you've worked out your percentages.

WOD for 6/14/2016

EVERY 2 MIN FOR 12 MIN POWER CLEAN + PUSH JERK + T&G FULL CLEAN + SPLIT JERK

12 MIN AMRAP 200M RUN 5 FRONT SQUATS 185/125


0 views

SCHEDULE

 

Monday through Friday                   
5:00am to 6:00am                       
7:00am to 8:00am

8:00am to 9:30am (Open Gym)

10:00am to 11:00am                       
4:30pm to 5:30pm            
6:00pm to 7:00pm

 

Saturday

7:00am to 8:00am

9:00am to 10:00am
10:30am to 11:30am

 

Sunday

9:00am to 11:00am (Open gym)

 

 

CONTACT US

424 Executive Court, Suite C
Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

  • Instagram Clean Grey
  • Facebook Clean Grey
  • YouTube Clean Grey

FIND​ US

© 2014 by CrossFit Solano