Superhero-building workouts, May 6-10th

Superhero-building workouts, May 6-10th


Wendler Bench Press: Week 3

Bench Press 1x5 at 75% 1RM

Bench Press 1x3 at 85% 1RM

Bench Press 1x1+ at 95% 1RM



As many reps as possible in 12 mins of:

1 Strict Pull-up + 2 Push-ups + 3 Air Squats

2 Strict Pull-ups + 4 Push-ups + 6 Air Squats

3 Strict Pull-ups + 6 Push-ups + 9 Air Squats ...


Continue increasing Strict Pull-up reps by 1, Push-up reps by 2 and Air Squat reps by 3 each round until time is complete. Log total reps completed of each movement.

Start at a higher round if you think it will allow you to complete more reps in the 12 mins— for example: 5-10-15, then 6-12-18, then 7-14-21, etc... Include starting and finishing point in notes.



Complete as many rounds as possible in 20 mins of:

5 Thrusters, 95/65 lbs

7 Hang Power Cleans, 95/65 lbs

10 Sumo Deadlift High-pulls, 95/65 lbs



Wendler Back Squat: Week 3

Back Squat 1x5 at 75% 1RM

Back Squat 1x3 at 85% 1RM

Back Squat 1x1+ at 95% 1RM





Complete as many rounds as possible in 12 mins of:

1 Squat Snatch, 155/105 lbs

3 Clean & Jerks, 155/105 lbs

30 Double Unders



Wendler Deadlift: Week 3

Deadlift 1x5 at 75% 1RM

Deadlift 1x3 at 85% 1RM

Deadlift 1x1+ at 95% 1RM


Then, 10min of L-sit practice and 10min minimum foam rolling/mobility

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