DATE – Wednesday May 21st
Warm-up: Dynamic lengths (3-5 mins)
2 rounds of: 10 banded side / front / back steps x 10 each
Mobility: Banded hip opener lunge + banded front rack stretch
WOD A) Wendler Back Squat (Week 1, Cycle 2)(17 min)
*Remember to inflate old 1RM back squat by 10lbs
**% for this cycle will be based off of 90% of your 1RM. This will be referred to as your “training max”. For example, if your 1 rep max Back Squat is 100lb then you will use 90lb to calculate your working %
Warm-up sets:
1×8-10 @ barbell
1×5 @ 40-45%
1×5 @ 50-55%
1×3 @ 55-60%
*Rest 60s between warm-ups sets
Working sets:
1×5 @ 65%
1×5 @ 75%
1×5+ (ME set) @ 85%
*Rest 2-3 min between working sets
**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown
WOD B) Every 2 min x 6 sets (12 mins)
3 x Hang squat clean (start light/moderate and build to a safe 3 RM)
WOD C) 4 rounds total reps: (8 mins)
40s – Strict supinated chest to bar pull-ups
20s – Rest
40s – Pistols (use appropriate progression to keep moving)
20s – Rest
