Last 4 Weeks of Workouts (Week 2)

WENDLER STRENGTH PROGRAM

Day 1
Military Press:
5 @ 105
5 @ 115
5 @ 135

Protocol 15-12-10-8 @ 75

Push Press 2×6 @ 135

Barbell Shrug 3×8 @ 235

Kettlebell Press 3×8 @ 1.5 Pood

Sumo Deadlift High Pull 3×8 @ 95

Day 2
Power Clean:
5 @ 165
5 @ 185
5 @ 205

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 @ 225
5 @ 255
5 @ 285

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 @ 265
5 @ 305
5 @ 340

Protocol 15-12-10-8 @ 145

Bent Over Rows 4×8 @ 145

Pull-ups 21-15-9 UBK and 13-9

Day 5
Floor Press:
5 @ 185
5 @ 205
5 @ 225

Protocol 15-12-10-8 @ 145

Close Grip Floor Press 3×8 @ 135

Ring Dips 3×10

Kettlebell Floor Press 3×4 @ 2 Pood

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