Back Squat Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM
*On the final set you MUST get MORE THAN 3 reps
GP WOD
10 Russian Kettlebell swings 53/36#
10-9-8-…..1 Push ups
*Each round begins with 10 KB swings
OP WOD
15 Russian Kettlebell swings 72/53#
10-9-8-…..1 Hand release push ups
*Each round begins with 15 KB swings
Coach Burgener Explains the Burgener Warm-up