Warm up
3 rounds:
10 cal machine of choice
10 alternating single leg glute bridges
5 front squats (empty BB)
30 sec active hang (lats engaged)
5 per side single KB suitcase deadlifts, increasing across rounds
Deadlift Wendler - Week 2
Calculate a reference weight which is 105% of your recent 2RM deadlift from the previous cycle. Using this as the reference, perform:
3 deadlifts at 70% of the reference weight
3 deadlifts at 80% of the reference weight
Max reps deadlifts at 90% of the reference weight
Note: the last set should be to failure, i.e. when form breaks up or when you cannot lift off the ground anymore
Front Squat Wendler - Week 2
Using your most recent C&J 1RM (Thursday 9/4) or 85% of your front squat 1RM if tested recently as the reference, perform:
3 front squats at 70% of the reference weight
3 front squats at 80% of the reference weight
Max reps front squats at 90% of the reference weight
Conditioning
6 rounds for time:
40 double unders
4 power cleans 135/95 lbs
4 front squats 135/95 lbs
4 shoulder to overheads 135/95 lbs
Time cap: 13 min
EVF360
Part A
16 min alternating EMOM:
10 double DB burpee deadlifts 50/35 lbs
20 alternating KB plank pull-throughs
8-10 strict toes to bars
10 double KB front squats 24/16 kg
Part B
6 rounds for time:
40 double unders
4 double DB power cleans 50/35 lbs
4 double DB front squats 50/35 lbs
4 double DB shoulder to overheads 50/35 lbs
Time cap: 13 min