January 31, 2012

SWOD

For those that are just starting up we are going to sub out the back squat for the front squat.  We will still need to find the back squat 1RM, but we can do this later.  For those that have been working the Wendler Program from the start and would like to continue doing the Back Squat for this cycle that is fine, but for the next cycle we need to all be on the same page.  Good job to those that have been dedicated to the strength program as we have noticed a lot of increases in your lifts which transfers to being stronger in the MetCons.  IF IT WAS EASY EVERYONE WOULD BE DOING IT!

90% of 1RM then calculate the following:

Front Squat/Back Squat

1. 75% for 5 reps
2. 85% for 3 reps
3. 95% for 1+ reps

3 rounds of K2E’s at 10 to 15 reps. between sets.

Power Clean

1. 75% for 5 reps
2. 85% for 3 reps
3. 95% for 1+reps

3 rounds of 20 sledge hammer to tire swings 10 right/10 left

MMWOD/  2 MINUTE CHALLENGE—Do as many Double Unders as possible in 2 minutes.