Strength
Back Squat
- 3 x 2-4 @ 22X1
*This is a deload week from Wendler 5-3-1 for our performance group. Everyone will do the above rep scheme and the performance group is encouraged to hold back, stay light, and allow your body to recover.*
Conditioning
Every minute, on the minute, for 10:00:
- Even Minutes: 3 Squat Cleans @ 75-85%
- Odd Minutes: Max Toes to Bar in 30 seconds
Rest 3:00
Complete as many rounds as possible in 12:00 of:
- 5 Burpees over the Bar
- 5 Front Squats @ 10% less than squat cleans
- 5 Chest to Bar Pull Ups
Optional Independent Work
3 Sets:
- 10 Alternating Pistols
- 4 Clean Grip Romanian Deadlifts
- 8-12 Single Leg Calf Raises
Pull Up Program Week 2
You will do this work 2-3 times this week.
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Trap 3 Raises @ 4010
- Rest 60s
3 Sets:
- 2 Assisted Chin Ups @ 10-5-1-5
- Rest 75s
- 10 Scap Push Ups @ 2121
- Rest 75s
3 Sets:
- 12-15 Semi Stiff Arm Pull Downs @ 4020
- Rest 45s
- 45-60s Angled Wall Hold or Handstand Hold
- Rest 45s