21 JUNE

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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

12 Minute AMRAP of:

1 Burpee Pull-Up

2 Shoulder-to-Overhead (115/80)

2 Burpee Pull-Ups

4 Shoulder-to-Overhead (115/80)

3 Burpee Pull-Ups

6 Shoulder-to-Overhead (115/80)

4…

8…

5…

10…

…and so on for 12 minutes

 

*Burpee Pull-Ups go up by 1

*Shoulder-to-Overhead goes up by 2

PPLAdmin

PPLAdmin

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