Wendler Back Squat Cycle Week 1 "Heavier"

Super Youth

(A) Back Squat  Warm Up 1 x 5@40% - 1 x 5@50% - 1 x 3@60% Working Sets 1 x 5@75% - 1 x 5@80% - 1 x 5+@85%

(B) For 12mins Individually perform  1 Rope Climb 15 Push ups (Hand Release) 1 Rope Climb 20 Walking Prisoner Lunge Steps  10-5-10-15m Shuttle (1 Hand+1 Foot Touch every direction change)

Beginner/Intermediate

(A) Back Squat  Warm Up 1 x 5@40% - 1 x 5@50% - 1 x 3@60% Working Sets 1 x 5@75% - 1 x 5@80% - 1 x 5+@85% 

(B) - Rope Skill/Progression

(B)  For 12mins Individually perform  1 Rope Climb (3 Pumps or 15/12) 15 Push ups (Hand Release) 1 Rope Climb 20 Walking Prisoner Lunge Steps  10-5-10-15m Shuttle (1 Hand+1 Foot Touch every direction change)
  
Advanced

(A) Back Squat  Warm Up 1 x 5@40% - 1 x 5@50% - 1 x 3@60% Working Sets 1 x 5@75% - 1 x 5@80% - 1 x 5+@85% 

(B) - Death by Rope Climbs

(B) For 12mins Individually perform 1 Rope Climb (2 Pumps or 15/12) 15 Push ups (Hand Release) 1 Rope Climb (2 Pumps or 15/12) 10 Front Rack Lunge Steps 45/30kg  10-5-10-15m Shuttle (1 Hand+1 Foot Touch every direction change)

Focus- (A) Max Reps on the last set. You should need to use the safety rails  (B) Whatever round you miss work back down to 1. (C) Become a better ahtlete today. Focus on efficient rope climbing, no snaking,