Wendlers 5-3-1 - Week 2
Bench Press
3, 3, 3+

Partner workout:

4x 8min amrap

1) max cal row
2) max cal c2 bike
3) max cal ski
4) max cal echo

rest 2min between amraps

Find TM Hang Squat Clean in 15 min!

-No fails
-No adding weight if technical faults

Pause Back Squats 5x3
(3sec pause in bottom!)

3 x 2

AHAFA (As Heavy As Form Allows)

(~95% of 1RTM)

3min rest between sets

@ max 65-70%

EMOM 8
1 Muscle Clean + 1 Pwr Clean

--2min REST--

EMOM 8
1 Squat Clean + 2 Split Jerk

10min
Mobility:
Rolling
Couch stretch
Pigeon Pose

45min
YGIG
800m RUN
ROW

HR 60-70%

Back Squat
3,3,3,3,3,3

We are trying to max out on set 3 and then after your 3RM hit sets 4, 5 & 6 at 90% of the 3RM

Example: 70kg, 80kg, 100kg 3RM then 90kg, 90kg & 90kg

5 x 2

*keep 1 rep in the tank
*rest 2-3 minutes between sets

7 kertaa Front squat, 85-90% 5RM FS max:

6 - 6 - 6 - 6 - 6 - 6 - 6

Lepää 90s.