STRENGTH
Wendler 5-3-1 W/front Squats
65%x5, 75%x5, 85%xme
ex
if Last Weeks 1rm Was 200# You Take 90% Of That Which Is 180#
so Your Working Weight Is All Off Of 180. So This Example Is
117×5, 135×5, And 153xme
after Last Set
e:90 X 3
20 Goblet Speed Squats (ahap W No Rest In Btw Reps)
METCON
50-40-30-20-10
doubles
situps
10-8-6-4-2
ring Mu
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