Last 4 Weeks of Workouts (Week 1)

WENDLER STRENGTH PROGRAM

Day 1
Military Press:
5 @ 95
5 @ 105
5 @ 125

Protocol 15-12-10-8 @ 75

Barbell Shrug 3×8 @ 225

Kettlebell Press 3×8 @ 1 Pood

Kettlebell Sumo Deadlift High Pull 3×12 @ 2 Pood

Day 2
Power Clean:
5 @ 145
5 @ 165
5 @ 195

Protocol 15-12-10-8 @ 95 (hang clean)

Half Clean and Drop (from ground) 3×4 @225

Behind back barbell shrug 3×8 @ 205

Kettlebell Clean 3×10 @ 1.5 Pood

Low Squat to high plyo box jump 3×12

Day 3
Squat:
5 @ 205
5 @ 235
5 @ 265

Protocol 15-12-10-8 @ 135

Babrbell Lunges (total steps, not each leg) 10, 8, 6, 6 @ 135

Step-ups (low) 3×10 @ 2 pood

Good Mornings 3×8 @ 135

Day 4
Deadlift:
5 @ 275
5 @ 285
5 @ 315

Protocol 15-12-10-8 @ 135

Bent Over Rows 4×8 @ 135

Pull-ups 3×30

Day 5
Floor Press:
5 @ 155
5 @ 185
5 @ 215

Protocol 15-12-10-8 @ 135

Close Grip Floor Press 3×8 @ 135

Ring Dips 3×10

Kettlebell Floor Press 3×8 @ 1.5 Pood

Tricep Extensions 3×6 @ 1 Pood (each arm)

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