Tuesday November 26 "Back Squat"

Tuesday begins the 2nd Cycle of the Wendler Program.  Athletes have been working off 90% of their 1 rep max (training max).  During this second cycle you will add 10 pounds to your training max for all lower body lifts (Squats, Clean and Deadlift) and 5 pounds for all upper body lifts (Presses and Snatch).  For example:

1 rep Max Back Squat = 300 lbs

90% Max = 270

Training Max for for 2nd Cycle = 280 lbs

If you would like an Excel spreadhseet for convenience, please comment with your email address and I can send it to you.  If you already have a sheet please get it back to a coach so they can update it.

Warm Up

Coaches Choice

Wendler explanation

Skill

Back Squat (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Weighted Pull-ups (5,5,5,5,5)

Metcon

"JEREMY"

21-15-9

OHS (95/65)

Burpees