DEC 4

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

STRENGTH

Bench (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 Bench Press.  So, if your perceived 1RM on the Bench Press was 275 last month, it is now 280 and you’ll be working off of 90% of 280.

 

CONDITIONING

Every Minute on the Minute for 18 min:

Minute 1: 8-10 HSPU

Minute 2: 15 AbMat Sit-ups

Minute 3: 15 Cal Row

PPLAdmin

PPLAdmin

Leave a Replay