Back Squat Week 1
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM
* On the final set you MUST get MORE THAN 5 reps
* Add 10# to your 1RM from the last cycle to calculate your 90%
GP WOD:
50 cal row
40 Box Jump 24/20
30 Hang Power Clean 95/65
20 OHS 95/65
10 Thrusters 95/65
OP WOD:
50 cal row
40 Box Jump 30/24
30 Hang Power Clean 115/75
20 OHS 115/75
10 Thrusters 115/75
Who is up for a ski trip?