beachwod3

ATHLETE

A. Wendler Front Squat Week 2.
Take your Front Squat Max 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 2-3 sets
Set 1: 70% x 3 reps
Set 2: 80% x 3 reps
Set 3: 90% x AMRAP (as many reps as possible…3+++ 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. “SnatchBalls”
7 min AMRAP
7 Power Snatch (95/65)
10 Wall Balls (20/14)

C. Death by Toes to Bar
*Start with 4 reps on the first minute, 6 on the 2nd, 8 on the 3rd, 10 on the 4th, etc. until you can’t complete the required number of reps in that minute

COMPETITOR

*Extra Work

A. Row Conditioning
4x500m Row, 3 min rest

B. MidLine Conditioning
3 Giant Sets of:
20 weighted abmat Sit ups
20 Banded good mornings