DEC 1

Share on facebook
Share on google
Share on twitter
Share on linkedin

New Strength Cycle

 

STRENGTH

High Bar Back Squat (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.  Reference Big Lifts 2 and the “To Beat” area on the top left of your screen

 

*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 HBBS by 10lbs.  So, if your perceived 1RM last month was 355, your new perceived 1RM is 365 and you will base all of your sets off of 90% of 365.

 

CONDITIONING

“ARC…”*

3 sets for times of:

225m Row

6 Power Cleans (155/105)

8 Front Squats (155/105)

50 Double Unders

1 Stair Run

 

3 min Rest

 

*a G$ original

 

 

PPLAdmin

PPLAdmin

Leave a Replay