JUNE 16

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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

 

 

*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 you’re perceived 1RM last month was 315 your new perceived 1RM is 325 and you will base all of your sets off of 90% of 325.

 

CONDITIONING

 

Three sets for times of:

 

500m row

10 Hang Power Cleans (135/95)

15 Burpees

 

Max Effort.  1:1 work:rest ratio

 

PPLAdmin

PPLAdmin

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