Feb 10 - 14, 2014

February 10-14, 2014 (week 2 of 3)Lifts will follow the wave ladder protocol with adjustments made from the trial programming we did prior to Christmas. Programming is written as day 1 - 4, but I advise against doing 4 days in a row. Wherever possible try to split as a 2 on 1 off 2 on 2 off style programming.
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 the rest of the workout programming for that day. Rest time will 2-3 min between sets and 4 min between waves
Wave 1
1x3@ 82% (rest 2-3 min between sets)
1x2@ 85%
1x1@ 88%
Wave 2 (rest 4 min.)
1x3@ 85+ 10lbs (rest 2-3 min between sets)
1x2@ 88+ 10 lbs
1x1@ 90+ 10 lbs
Wave 3 (rest 4 min.)
1x3@ 85+ 15 lbs (rest 2-3 min between sets)
1x2@ 88+ 15 lbs
1x1@ 90+ 20 lbs

Day 1
Lifting
A. Squat (Wave Ladder format above)
B1. Wide Stance Good Morning 4 x 8-10
B2. BB Step Up (24"/20") 4 x 6/leg
Conditioning
15 - 10 - 5
Front Squat (Heavy)
Box Jump w/ Step Down (24/20)

Day 2
Lifting
A. Bench Press (Wave Ladder format above)
B1. Zottman Curls 5 x 8-12
B2. Dips 5 x Failure
Conditioning
AMRAP 8 minutes
5 Plyopush Ups
7 GHD Sit Ups
9 KBS (Heavy)

Day 3
Lifting
A. Deadlift (Wave Ladder format above)
B1. Throat Rows 4 x 10-12 (Use high pulley)
B2. BB Glute Bridge 4 x 10
Conditioning
4 x 500 m row (1:1 activity to rest intervals)

Day 4
Lifting
A. Overhead Press (Wave Ladder format above)
B1. Towel Chin Ups 4 x 10-12
B2. Paul Dicks Press 4 x 6-8
Conditioning
7 Rounds for Time
5 Dips
6 DB Facing Burpees
7 WBS (11'/10')
8 DB Overhead Lunge (4 on one leg, switch, 4 on the other leg)

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