Wendler Back Squat: first wave
First published here on 9 May 2011…go back a few if you want more info….but this is the basics
“Before starting the program, you will need to know your one rep max for each of the big four. From there, calculate 90% and use that 90% figure as if it were your real max, i.e. to calculate the percentages below. The idea is to undershoot so as to get better quality work and avoid failure.
Here’s the basic structure:
Wave 1: 65%x5, 75%x5, 85%x5 or more
Wave 2: 70%x3, 80%x3, 90%x3 or more
Wave 3: 75%x5, 85%x3, 95%x1 or more
Wave 4: 40%x5, 50%x5, 60%x5
Skill kb squat clean
4 kb squat cleans to thruster 24k/16k
20 double under
We hope you are noticing a programming pattern here…last week we learned medicine ball cleans, yesterday cleans…it goes on and on, enjoy the sanity people!