Thur 3 Oct 2013

Wendler

Military press
Warm up: 10 x 20 - 30, 5 x 40 kg.
Work sets: 5 x 55, 3 x 62.5, 1 x 70 kg.
Bonus: 15 x 42.5 kg.

Rack dips
Warm up: 10 x BW, 5 x 15 kg.
Work sets: 5 x 27.5, 3 x 42.5, 2 x 60 kg.
Bonus: 15 x BW.

Back squat GVT wave
Warm up: 10 x 20 - 60 kg.
Work sets: 10s x 10r x 90 kg.

10 x 90 kg (10th set)