January 6, 2022

Posted By: Christi

Wendler Back Squat – Week 2

Back Squat 1×3 at 70% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 1×1+ at 90% 1RM

Week 2!! A reminder that these percentages are based on 90% of your 1 rep max! This week we will be working in reps of 3. The last set will have you working to get as many reps as you can. Take one lift every 3-minutes.

Post Work
3 rounds for quality of:
10 Strict Pull-ups
Rest 1:30
8 L/8 R Split Stance Dumbbell Deadlifts, pick load
Rest 1:30
10 Dumbbell Push Press, pick load
Rest 2 mins

Accessory work is 3 rounds for quality with :90sec rest between rounds. Use the heaviest weight you can for each weighted movement. The split stance dumbbell deadlift should have you working a true hinge pattern which makes for a challenging movement. Dumbbell push press should be exactly that. Avoid turning this into a push jerk. Loading should create challenging work sets near, but not to failure. The strict pull-ups can be made harder by adding weight and made easier by using a band for assistance.