MARCH 31

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New Strength Cycle…

 

STRENGTH

Press (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 Press by 5LBS. So, if your perceived 1RM last month was 165, your new perceived 1RM is 170 and you will base all of your sets off of 90% of 170.

 

Superset with weighted Pull-Ups 6 x 5 reps (find today’s 5RM)

 

CONDITIONING

Mainsite 5 November 2014**

On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible***
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

 

**Check results from 13 November 2014

***Scale Accordingly

 

PPLAdmin

PPLAdmin

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