JAN 5

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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 365, your new perceived 1RM is 375 and you will base all of your sets off of 90% of 375.

 

CONDITIONING

Every minute on the minute for 8 min:

5 Deadlifts @ 60% of 1RM

10 Wall Ball Shots (20/14)

 

then…

 

5 min Front Leaning Rest on the rings*

*Build up to a total of 5 min.  If you drop off the rings, the clock stops.  It starts again when you get back on the rings.

 

PPLAdmin

PPLAdmin

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