monday2-400x450

ATHLETE

A. Wendler Front Squat Cycle 2, Week 2.  This is Week 2 of our 2nd Wendler cycle for Front Squats.  Please be sure to use the correct numbers for this cycle.  Last Monday, you should have calculated your new number for this cycle  — you were to ADD 5-10 pounds to your 1 rep max number.  So, if your 1 rep max is 150, you should calculate your training weight for the next 3 weeks using 90% of either 155 or 160.   I know this sounds confusing but once you get the hang of it, it makes sense.  Also, there are lots of Wendler apps for your phone where you can plug in your 1RM and it will tell you exactly what to use!

2-3 Warm-up Sets then:
3 reps @ 70%
3 reps @ 80%
3+++ reps @ 90%  — Really work hard on this last set.  Take 2-3 minutes rest before this attempt and give it your all with excellent form.

B. “One & Done”
1000m Row
40 Pullups or Ring Rows
30 Thrusters (95/65)(75/55)(55/35)
20/15 Cal Bike

COMPETITOR

A. Wendler Front Squat as seen above (if you are following our cycle)

B. Snatch (this can also be saved for tomorrow)
EMOM Snatch Waves
EMOM x 5 – 2 Hang Squat Snatches (build)
Rest 1:00
EMOM x 5 – 2 Hang Squat Snatches below knee (build)
Rest 1:00
EMOM x 5 – 1 Squat Snatch (build)

C. 1,000m Run
40 Pull-Ups
30 Thrusters
20 Calorie Row

D. Row Conditioning

500 Meter Row (moderate)
500 Meter Row (2K pace)
250 Meter Row (moderate)
250 Meter Row (2K pace)

Moderate paces should be 10-15 seconds above your 2K pace.