November 12, 2013

A. Wave Ladders (Christian Thibaudeau)
Using your 1 rm follow the protocol listed below.  Move as far down the ladder as possible.  If you fail on a round that is where you stop and move to part B.  We will run this for the next 3 weeks.  Mark your progress and set goals for the following weeks.  Rest time will 2-3 min between sets and 4 min between waves
Squat
Wave 1
1x3@ 85%
1x2@ 88%
1x1@ 92%
Wave 2
1x3@ 85+ 20lbs
1x2@ 88+ 20 lbs
1x1@ 92+ 20 lbs
Wave 3
1x3@ 85+ 30 lbs
1x2@ 88+30 lbs
1x1@ 92+30 lbs
B. For Time
25-20-15-10-5
Thrusters (65/33)
Burpee Box Jumps (20/14)

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