20160625_093952

ATHLETE 

A. Wendler Front Squat Week 1.
Take your Front Squat Max from last week and calculate 90%.  If your weight was 150, you would use 135 for your calculation.  There is a scientific reason for the percentages and rep scheme.  And the end goal is to get STRONG!  Trust the Process =).  Now here is your set/rep scheme:

Warm-up
Set 1: 65% x 5 reps    (Take 65% of 135 for this set)
Set 2: 75% x 5 reps
Set 3: 85% x 5+++ reps

*If you didn’t do your Front Squat 1RM, please find that number today; or, if you have a recent number to work off of, use that.

B. “Dopperganger”
5 Rounds:
21 Wallballs
15/12 Calorie Row
9 Toes to Bar

COMPETITOR

A & B, Same as above

C.  Midline
1.  3×20 weighted Abmat Sit ups – feet anchored
2.  3×30 Good Mornings, 45/35#