External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M
SWOD: Week 7 Back Squat* (15 min)
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your 1RM + 10lbs.
“+” denotes do that number of reps and then as many as you can until failure
Back Squat: 5,3,1
Set 1: 5 reps at 75% of base number
Set 2: 3 reps at 85% of base number
Set 3: 1+ reps at 95% of base number
WOD
12-9-6-3-6-9-12
Hang Power Cleans
Russian KB Swings
Rx: 135/95 and 70/53