November 28, 2013

A. Wave Ladders (by 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. This is the last week of the 3 week phase of training. Next week we will look to establish a new 1 RM before taking some time to deload. After this week of training, mark your progress and set goals for the following weeks testing. Rest time will 2-3 min between sets and 4 min between waves
A. 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
B. 8 Rounds per exercise of 30 sec on 30 sec off
Reverse Push Up
Open Hip Sit Up
Double Unders
Jumping Pull Ups
C. 1.5 min crossbody hollow rock
rest 1 min
1.5 min crossbody hollow rock opposite side

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