26 APRIL

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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

10 x 30 seconds of work on the rower/90 seconds of rest

*>150m/>130m pace

**Must go up by at least 1 meter/round

***Must complete 15 Push-Ups during 90 sec rest

PPLAdmin

PPLAdmin

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