MARCH 30

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New Strength Cycle

 

STRENGTH

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 the Back Squat by 10lbs. So, if your perceived 1RM last month was 375, your new perceived 1RM is 385 and you will base all of your sets off of 90% of 385.

 

CONDITIONING

10 rounds for time of:

2 Power Cleans (155/115)

4 Burpees

6 Russian KB Swings (72/53)

8 Wall Ball Shots (20/14)

 

 

PPLAdmin

PPLAdmin

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