Wendler/Westside Hybrid Template

DEADLIFT - FRONT SQUAT - OVERHEAD SQUAT (405-210-155)

Week #1

• Set #1 is 5 reps @ 65% of your "working" one rep max 265/140/105 lbs
  
• Set #2 is 5 reps @ 75% 305/190/120
  
• Set #3 is 5 reps (or more) @ 85% 345/195/135
  

Week #2

• Set #1 is 3 reps @ 70% of your "working" one rep max. 285/150/110
  
• Set #2 is 3 reps @ 80% 325/195/125
  
• Set #3 is 3 reps (or more) @ 90% 365/200/145
  

Week #3

• Set #1 is 5 reps at 75% of your "working" one rep max 305/160/120
  
• Set #2 is 3 reps at 85% 345/205/155
  
• Set #3 is 1 rep (or more) @ 105% 425/220/165
  

Week #4 "Deloading"

• Set #1 is 5 reps at 40% of your "working" one rep max 165/95/65
  
• Set #2 is 5 reps at 50% 200/110/85
  
• Set #3 is 5 reps at 60% 245/135/100
  

Perform these Lower Body exercises on Mondays. Then do dynamic version including bands for 50/60/70% of MAX on Fridays. Include High Box Jumps, Snatch Balance, and Good Mornings to assist in these lifts.