Wendler Week 1, Cycle 2

Warm-Up: 

4 Rounds
:15 Low jump (onto 45lb plate)
:15 Push-up
:15 AbMat Sit-ups
:15 Alternating lunge

Then

30 Air squat
20 Hollow Rocks
30 KB Swings

20 Wall Slides

Then 

4 Rounds

:15 Plank
:15 Plank L
:15 Plank R
:15 Superman

Strength: Four sets of: 3-Position Clean @ 70% 

(high hang, mid-thigh, floor) 

(Rest as needed) 

Strength: 4 Sets of: 2 Power Clean + 1 Jerk 

(Rest as needed) 

75% 

75% 

80% 

80% 

Strength: Front Squat (3 x 5) 

(Rest 3-5 minutes between working sets) 

-add 10# to last month’s weights

Set 1: 65% +10lbs x 5
Set 2: 75% +10lbs x 5
Set 3: 85% +10lbs x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max front squat is 225#, your percentages will be based off of 90% of 225# (205#).

Extra Credit (For Quality): 21-15-9 

GHD Sit-Ups 

Toes 2 Bar