JUNE 26

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New Strength Cycle

 

STRENGTH

Deadlift (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 10 reps**

 

*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 Deadlift by 10lbs. So, if your perceived 1RM last month was 335, your new perceived 1RM is 345 and you will base all of your sets off of 90% of 345.

 

**”The Rule of 10.” You must get 10 reps…Your goal is still to go for max reps on set 6.  If you get 10 in one set, you’re done.  If you need to re-rack after 5 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 10 reps.

 

CONDITIONING

Every Minute On the Minute for 15 minutes complete:

Minute 1: 6 Power Snatch (115/80)

Minute 2: 6 Overhead Squats (115/80)

Minute 3: Max Burpees Over Barbell*

 

*Score is total number of Burpees Over Barbell completed

 

 

 

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PPLAdmin

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