01 APRIL

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New Strength Cycle

STRENGTH

Deadlift (Wendler 5’s)*

Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 65% of 90% of 1RM x 5 reps

Set 5: 75% of 90% of 1RM x 5 reps

Set 6: 85% of 90% of 1RM x 10 reps**

*Assuming you hit all of your numbers last month (You got 5+ reps on 5’s week, 3+ reps on 3’s week, and 1+ reps on 1’s week), increase your perceived 1RM on Deadlift by 10lbs. So, if your perceived 1RM last month was 335, your new perceived 1RM is 345 and you will base all of your sets off of 90% of 345.

 **”The Rule of 10.” You must get 10 reps…Your goal is still to go for max reps on set 6. If you get 10 in one set, you’re done. If you need to stop after 5 – that’s fine – you’ll go again, and keep going, until you have completed 10 reps.

 

CONDITIONING

For time:

3 Peg Board Ascents

24 Cal Row

16 Cal Bike

8 DB Squat Snatches (100/70)

800m run

12 Parallette HSPU

24 Cal Row

16 Cal Bike

8 KB Deadlifts (203/124)

800m run

6 Rope Climbs

24 Cal Row

16 Cal Bike

8 Bear Complexes @ bodyweight

 

PPLAdmin

PPLAdmin

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