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ATHLETE

A. Wendler Front Squat Cycle 2.  We are now starting our 2nd Wendler cycle for Front Squats.  Please be sure to use the correct numbers for this cycle.  It is at this time that you need 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 4 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 Warm-up Sets then:
5 reps @ 65%
5 reps @ 75%
5+++ reps @ 85%

B.  “C2B Lynne”
5 rounds of:
Max Bench Press (BW, 3/4 BW, 1/2 BW)
Max unbroken C2B Pull-ups (Pull-ups/ Jumping C2B Pull-ups/Ring Rows (palms facing down)
Rest 2-3 minutes between supersets

Pull-ups can be kipping or Strict.  Ring rows need to be super strict with no bouncing

COMPETITOR

A. Wendler FS as above

B. 5×1 Pausing OHS for 10 seconds in bottom

C. “C2B Lynne”

5 rounds of:
Max Bench Press, Bodyweight
Max unbroken Pull ups*
Rest 3 minutes between supersets
*If max set of C2B pull ups are over 30, do strict chin-over-bar pull ups instead

D. Extra work to be done some time this week:

Snatch EMOMx12:
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are Hang Squat Snatch
Final 4 mins are Squat Snatch