AUG 12

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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 MAX REPS  (As many reps as possible, stopping 1-2 reps short of failure)

 

You MUST get MORE THAN 5 reps on set 6

 

Assuming you hit all of your numbers last month (You got 5+ on 5’s week, 3+ on 3’s week, and 1+ on 1’s week), increase your perceived 1RM by 5lbs for the Press.  So, if your perceived 1RM on the Press was 185 last month, it is now 190 and you’ll be working off of 90% of 190.

 

Superset with Weighted Pull-Ups 6 sets x Build up to 5RM

 

CONDITIONING

 

5 rounds for time of:

4 Muscle Ups

10 Wall Ball (20/14)

 

Rest 1:1

 

5 rounds for time of:

6 Burpee Pull-Ups

20 Double Unders

 

 

 

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