Strength
Back Squat
We are on our 2nd week of the Wendler cycle for Back Squat. All percentages for this cycle are based on a “WORKING MAX” that is calculated by taking 90% of your actual or best estimated 1RM. If on your 2nd week, adjust your working max if necessary (i.e., if 5+ was less than 5 or over 10 reps). If you did not do Week 1, talk to a coach if you have any questions about how to calculate your working max.
Warm-up: 5-5-3
5 reps @ 40% of working max
5 reps @ 50%
3 reps @ 60%
Working sets: 3-3-3+
3 reps @ 70%
3 reps @ 80%
3+ (at least 3 but as many as possible WITH GOOD FORM) reps @ 90%
Conditioning
For Time:
1 Rope Climb
24 Toes to Bar
24 OH Lunge w/ Plate (45/25)
24 Deficit Hand-Release Push-Ups (45 plate)
1 Handstand Walk (1st to 3rd poles) (scale: 12 kick-ups or 45-sec wall-facing hold)
24 Air Squats
1 Rope Climb