13 SEP

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New Strength Cycle

STRENGTH

Press (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 the Press by 5lbs. So, if your perceived 1RM last month was 165, your new perceived 1RM is 170 and you will base all of your sets off of 90% of 170.

Superset with weighted Pull-Ups 6 x 5 reps (find today’s 5RM)

**”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 re-rack after 5 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 10 reps.

 

CONDITIONING

In teams of 3 complete the following for time:

300 Cal Assault Bike Relay*

*Complete 10 Push-Ups every time you get off the bike (So if you’re switching athletes every 10 cal, Athlete A completes 10 cal on the Assault Bike, then 10 push-ups, then waits until their turn on the bike again)

**20 min cap

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