November 19, 2013

This is week 2 of the following protocol. Individuals should have experienced this last week, but if not jump in today. Utilize the 1 RM that we found last week to calculate the load you will lift today. Go as for into the ladder as you can go, but if you are unsuccessful at any time then that is the end of the wave for you. Remember that being unsuccessful can mean not being able to lift the weight, but also the breakdown of technique/form. Rest time will 2-3 min between sets and 4 min between waves

A. Wave Ladders (by Christian Thibaudeau)
Bench Press
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
A. For total points 2 rounds 1 minute per exercise
Row for Cal
AMRAP WBS to 11' (18/10)
AMRAP Clean Grip High Pull (95/65)
AMRAP Push Up
AMRAP Box Jump (24/20)
Rest 1 min between rounds

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